November 7, 2008

Friday 081107

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 080927.

BozToddFloodDutchFloating-th.jpg

Enlarge image

The Boz and Todd Experience Episode 1, Part 3, CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at November 7, 2008 2:54 PM
Comments

my legs are hurting just thinking about this

Comment #1 - Posted by: gustaf at November 6, 2008 6:23 PM

Loving the early posts.

Comment #2 - Posted by: chris at November 6, 2008 6:23 PM

sick nasty...im excited

Comment #3 - Posted by: Steven Willis (M/20/5'9"/175) at November 6, 2008 6:24 PM

Yes! No Pull Ups! Two confirmed days for the hands to heal.

Comment #4 - Posted by: Cpl. English (M/24/5'8"/170) at November 6, 2008 6:28 PM

I have football practice and then a soccer match Sunday. This is gonna kill my legs but I'm looking forward to it!

Comment #5 - Posted by: Thumpz at November 6, 2008 6:29 PM

Boz and Todd make me laugh, I liked the improv version Sweet Home Alabama last time.

Comment #6 - Posted by: gaucoin at November 6, 2008 6:30 PM

It's all about compromise.

Comment #7 - Posted by: JoeyG at November 6, 2008 6:32 PM

OMG I just did this at The Running and Endurance Cert. but oh well at least it's not pull ups.
3,2,1 Go

Comment #8 - Posted by: terrance gant CF Camp Pendleton at November 6, 2008 6:37 PM

Laging a day behind so may combine Lynne with this tomorrow. Then again my elbows are pissed off more then somebody who grosses 250K right now.

Comment #9 - Posted by: DJ at November 6, 2008 6:40 PM

Tragedy at Camp Pendleton: http://www.nydailynews.com/news/us_world/2008/11/05/2008-11-05_brooklyn_marine_sergeant__wife_tortured_-2.html

Comment #10 - Posted by: EP at November 6, 2008 6:45 PM

How much weight for the squats? Rookie, I know.

Comment #11 - Posted by: wildfireguy at November 6, 2008 6:47 PM

Did Crossfit Endurance run last night and my legs are killing me. Can't wait for this one. Think I'll do it outside on the track. Thanks for the early post.
Rhino

Comment #12 - Posted by: Rhinodog 48/m/6'1"/210 at November 6, 2008 6:47 PM

nice early post! are these airsquats?

Comment #13 - Posted by: Jim at November 6, 2008 6:47 PM

#13 - There isn't any weight listed so it would be safe to assume they are air squats.

Comment #14 - Posted by: Brian at November 6, 2008 6:52 PM

Has anyone every notice that the WODs are written as Haikus?

Comment #15 - Posted by: greg at November 6, 2008 6:53 PM

I was hoping for a leg / run day, got new running shoes, Spira’s. I hope they help my old knees
m/51/220

Comment #16 - Posted by: Pete at November 6, 2008 6:55 PM

Nice, kind of looking forward to it...

Comment #17 - Posted by: Karin (34, 5'3",139) at November 6, 2008 6:55 PM

#11, #13
This WO is done with airsquats (i.e no weight).

Comment #18 - Posted by: Xfitn_2mos_20m/70"/175# at November 6, 2008 6:57 PM

newbie question....should these be "air squats?"

Comment #19 - Posted by: CavMedic at November 6, 2008 6:57 PM

Another new guy question.... is it 50 total squats or 4 sets of 50 squats in between the 400s?

Comment #20 - Posted by: Tim at November 6, 2008 7:02 PM

Squats are unweighted squats.

Comment #21 - Posted by: DJ at November 6, 2008 7:03 PM

It works like this:

Run 400 meters
Do 50 air squats (no weight, just your body weight)
Run 400 more meters
50 more air squats
Run 400 more meters
50 more air squats
Run 400 more meters
50 more air squats

Then you come back here and post your time.

Comment #22 - Posted by: Logan at November 6, 2008 7:05 PM

run like sprint?? or 80%...throw up

Comment #23 - Posted by: tim at November 6, 2008 7:06 PM

I have only been doing Crossfit for about 2 months, but I am drunk on the Koolaid. I am trying to get better at pull ups, and I have started on Kippings. My form is ugly, I'm sure, but I feel like I am geting the 'hang' of it. Tonight, and the Globo Gym, someone came up to me and tried to give me pointers on doing my pull-ups with less swinging. At that moment, I actually took a little pride in konwing the research behind what I am doing and the results that go with it. Thanks Crossfit, for educating the masses.

Comment #24 - Posted by: josh M at November 6, 2008 7:07 PM

Apparently I forgot to proof read my post before hitting 'Post'. Sorry for the Jr. High composition

Comment #25 - Posted by: josh M at November 6, 2008 7:17 PM

Yay a run!

Comment #26 - Posted by: Melissa Cvjeticanin CF Mississauga at November 6, 2008 7:18 PM

I feel like i have rhabdo from the beating my legs took on the thrusters/pullups WOD. Its sucks to just walk. So tomorrow is going to be absolute hell

Comment #27 - Posted by: Michael McCoy 5'11 165 lbs. at November 6, 2008 7:19 PM

I knew it was going to be a run WOD. Good luck to mee...

I got hit in the leg playing some intramural sports. Anyone have home remedies on impact bruises? It's on my knee/quad area..and boy does air squats/getting out of bed/off the toilet HURTTTT!

Anything to dissipate the pain quicker would be lovely.

Aloha,

Jordan

Comment #28 - Posted by: 27/m/175...Jordan at November 6, 2008 7:27 PM

Hate this WOD

Comment #29 - Posted by: Soulsurfer at November 6, 2008 7:29 PM

Hey Everyone,
I have a question regarding your experiences with diet, specifically timing: has anyone seen any benefit or deficit in performance when eating zone blocks separately and not together at one meal?

I ask this because I've been eating zone balanced meals and also have recently begun reading about the paleo diet. Dr. Sears makes evolution/genetics based points in his book and it got me thinking about TIMING of eating carbs/prot/fats.
It seems to me that paleolithic age humans would not have had time or resources to prepare a zone balanced meal, but simply would have eaten some apples when they picked them and then later some fish after they caught them etc.
I know he says that the zone diet is balanced to almost the exact ratios of carbs/prot/fat that pre-civilization humans ate, but do you guys know of any evidence that actually shows paleolithic people truly ate zone balanced meals, or did they just eat those ratios over more extended time periods, like over a day? For instance, is it realistic to think they would sit down and eat one apple with two ounces of salmon and six almonds?
I ask this because sometimes eating an apple alone then later a can of tuna then later a handful of almonds would sometimes be more convenient.

More importantly I'm wondering if eating this way might more closely mimic the diet our genes are made for and improve performance? Any thoughts?

BTW--I love the zone, its awesome, and I understand the reasoning behind eating these ratios of prot/carbs/fats in one meal. And I think its great. Just wondering if anyone knows of evidence or has experience with something that might be more closely related to what I imagine were the realities of earlier humans. Heck, I don't know, maybe they totally ate zone-balanced meals!

Comment #30 - Posted by: Nathan G at November 6, 2008 8:10 PM

Why? Why does CrossFit post videos (like todays)with profanity? I don't get it. I think CrossFit is great, have been doing it for 3 years and am in the process of opening an affiliate. I want to be able to watch the videos with my kids and refer others to the videos, but don't feel comfortable with the profanity. I'm ex-navy, so I've heard enough to last a lifetime. I am sure this is the language that is used at alot CrossFit affiliates, though I have never been to one. How do people feel good about doing CrossFit kids in this enviroment, where they drop the F bomb or some other choice words regularly? I thought CrossFit was about pushing ourselves to be better at everything we do, by setting a higher standard and then trying to exceed them. I know this is only one video, but I have seen all of them and you never know which one will be dropping those choice words.

Comment #31 - Posted by: bob at November 6, 2008 8:20 PM

m/25/5'8"/148

As Rx'd: 10:54 (PR)

Comment #32 - Posted by: Matt Laney at November 6, 2008 8:27 PM

Oh s**t. Here goes the f-bomb thread again! :-)~

Comment #33 - Posted by: freddy c._one world at November 6, 2008 8:38 PM

I agree with #31. I would like to add that the choice of music is often not "family safe". My wife enjoy's watching these videos with me and occasionally my kids see them. They aren't that fun to watch with the volume shut off. I am also in the military so its not like I've not heard them before but I think since Crossfit is now mainstream and involves children and families, its time to elevate the stanadard of professionalism in these great WOD videos.

Comment #34 - Posted by: Bryce at November 6, 2008 8:40 PM

I agree with Bob #31 and Bryce #34

Comment #35 - Posted by: UD7MAN at November 6, 2008 8:42 PM

#31
Hey F U Bob, Nah I'm just playing with you. Lighten up buddy don't take it so seriously. You can choose to teach your children what you want to teach them without bumming the rest of us.
Use your timing, coordination, balance and finger flexibility skills that you have developed whilst doing your CF WOD's, to fast forward those bits of profanity. Or just complain to a bunch of people who think it's very silly of you.
Fellow Canoe Club member since 1995.

Comment #36 - Posted by: Trip at November 6, 2008 8:43 PM

Great point Bob. Why do we push so hard to overcome the weakness in our bodies when so many follow the path of least resistence in our language?

Comment #37 - Posted by: Ben S at November 6, 2008 8:44 PM

#31 bob

Words only are offensive if you make them offensive. Cursing is so much fun, why ruin it for all of us?

Comment #38 - Posted by: George at November 6, 2008 8:52 PM

Im just posting to make sure that everybody knows that the ending line from Todd is a line from Anchor Man with Will Ferrel. I gotta give credit where credit is due. Just wanted to make sure everyone knew.

Comment #39 - Posted by: Pat Barber at November 6, 2008 9:05 PM

I have never been so happy to excercise my legs in my life. Two days rest for my poor poor arms and shoulders

Comment #40 - Posted by: Ryan Hawley at November 6, 2008 9:07 PM

Now when I hear someone complain about profanity in the workout videos, I can't help but think of Troy Polamalu (Pittsburgh Steelers Safety) saying:

"football just loses so much of its essence when it becomes like a pansy game."

I think that CrossFit would lose some of its essence if it conformed to whiners complaining about some "bad words." The conflagrations that occur every time a song with some "inappropriate" lyrics is included or the F-bomb is dropped by an athlete are ridiculous.

It's amazing how many parents assign responsibility to the media and other external organizations to instill values in their children.

Quit whining and do the workouts. Stop trying to pansify CrossFit.

Comment #41 - Posted by: quallnow at November 6, 2008 9:11 PM

I personally could not stop laughing. That was gold!

Comment #42 - Posted by: deejay at November 6, 2008 9:20 PM

It is just a word, if you don't teach them when to use it, someone else will.

Comment #43 - Posted by: Travis Braddock at November 6, 2008 9:31 PM

I agree with the watch your mouth club. I'm a Marine and can keep up with the best fo them in the foul language department. But, never in public, or around women and children. Just because some of us are used to it and aren't as offended by it as others, doesn't make it alright. It's about respect and courtesy to others. Semper Fi!

Comment #44 - Posted by: CR at November 6, 2008 9:38 PM

how about the videos with potentially offensive language/music have a disclaimer/warning and everyone is happy :) Then you can choose to watch the F'ing video or not.

Comment #45 - Posted by: Mehul Gandhi at November 6, 2008 9:55 PM

#15 interesting observation, but I believe haiku's have 5 syllables in the third line.

Comment #46 - Posted by: LF at November 6, 2008 10:12 PM

If you are worried your kids might hear an unexpected bad word and you know it is a possibility that one may be used based on previous video experiences then wear headphones or don't watch it with your kids present. Crossfit kids is for the kids and Crossfit is for the adults. If you really want your kids to see the adult Crossfit videos, prescreen it prior to showing the kids to ensure it the content is appropriate. I personnally think the occasionaly use of a bad word, here or there, helps to place emphasis on a point and makes the instructors more human, not unprofessional.

Comment #47 - Posted by: Stewie _ m/29/5'9"/172lbs at November 6, 2008 10:12 PM

#30 LOL they went longer than 5 hrs. between meals lots of time too i'm sure. but anyway i'm w/ you & think the zone is a good way to go.

anyone use this comment section to help stay on the straight & narrow zone plan (no sugar & stay on plan?) or any advise on self controll assistance.

Comment #48 - Posted by: John at November 6, 2008 10:14 PM

I'm offended by people that complain. Maybe we should screen them from the forum? Or maybe have two forums...one with complaints and one without? Even better, let's just put a disclaimer up to warn people that they might get offended.

This swearing argument is ridiculous. This is the internet. The freedom of expression that makes it so valuable to us all comes with an implied disclaimer for anything and everything offensive.

Sorry for the rant. Can't wait to do this workout. 3...2...1...GO!

Comment #49 - Posted by: tauger 20/175/5'9" at November 6, 2008 10:25 PM

#46
It also has seven in the second line. :-P

Comment #50 - Posted by: tauger 20/175/5'9" at November 6, 2008 10:26 PM

CFWU x3

as Rx'd 14:13

Comment #51 - Posted by: Chris H 32/6'/170 at November 6, 2008 10:42 PM

Not to beat a dead horse but this is a topic that interests me...not the profanity as much as #41's comments on "pansifying". My question is in order for something not to be pansified, does it have to have profanity involved at some level? I believe a problem with this is the definition and then the standard by which we measure things to decide whether or not they are "tough" or not.

A for instance: so many times on this board people say they are ashamed of their times or weights or whatever. And then so many people encourage them not to be worried with how much others are doing but to focus on pushing themselves, that it is not a competition.

Then we find that people compare themselves to others, at least in the use of language, to determine whether someone or something is a pansy or not.

I am proud to fight for everyone's right to free speech...but free speech does not simply mean I can say what I want when I want and you can't stop me. That, to me (and I realize it is only my two cents worth), is a maturity issue and fairly self-centered...which I might add, tends to be a big problem in our society at large.

So keep doing what you do...

Comment #52 - Posted by: Johnnie at November 6, 2008 10:50 PM

#48 Zone problems

A good way to help with self control issues on the zone is to start a challenge with someone and have a time goal. For example me and my little brother and one of our friends started a zone challenge about 3 weeks ago, the rules are: Eat zone all week until the weekend, then choose fri night sat night or sun night (night means 5pm-12pm) and on one of those nights eat whatever the hell you want and as much as you can handle. We set a goal of 1 month and we will reevaluate at the months end. The kicker is if you cheat or break when your not supposed to then you have to shave your entire body, eyebrows and all, this creates great incentive not to cheat. Good luck. and i hope to see some hairless pictures of whoever fails.

Comment #53 - Posted by: Pat B at November 6, 2008 11:10 PM

m/38/6'3"/220

as rx'd 13:32

Comment #54 - Posted by: mike at November 6, 2008 11:52 PM

I insist on my right to be swearing! Don't think I could go without it when having to swallow my own vomit once again while doing an all out WOD...
by the way, great WOD today! should feel just right after yesterday's torture!

Comment #55 - Posted by: Ian at November 7, 2008 12:10 AM

11:12
Did it backwards (squats then run). 15 second improvement over 080714. Sandy, uneven terrain this time.

Comment #56 - Posted by: Julian at November 7, 2008 12:25 AM

Can't wait. Gotta beat 11 min!

Comment #57 - Posted by: RV-KY @ Underground Fitness, KY at November 7, 2008 12:52 AM

#31:

I think I may have the same problem as you. Whenever letters are put together in a certain order to make certain sounds, my allergy of "offended" begins to show itself. Sometimes I break out in hives when the F-bomb is dropped. Tis quite a problem.

But I think I may have found a cure. Whenever I realize that my soul has been tainted with evil words, I calm myself an apply a liberal dose of "Bert's Maturity Topical Cream." That usually seems to do the trick.

Good luck, and stay f'cking classy, bob!

Comment #58 - Posted by: RV-KY @ Underground Fitness, KY at November 7, 2008 1:00 AM

#49

I am offended by people that are offended when people complain.

Comment #59 - Posted by: BWhite at November 7, 2008 1:25 AM

Boots & Utes 14:43

Comment #60 - Posted by: Noel / 32 / 68" / 185# at November 7, 2008 1:25 AM

NOT THE FCUKING F_BOMB ARGUEMENT AGAIN!

Can someone pease explain the 'harm' done to an innocent
child or adult female when they hear swear words. Does one instantly turn into a psyshotic lunatic and start repeating these word over and over again
eventually to become a mass murderer or rapist?
I'm prettty sure i heard plenty of swear words before i was 18 years old and i'm a fairly well rounded individual. (except for the murder of a few individuals that took offence to my use of choice french words one time)

Comment #61 - Posted by: gerard mcauliffe at November 7, 2008 1:46 AM

as rx'd
9:41

Comment #62 - Posted by: J9 at November 7, 2008 2:10 AM

I love this WOD, it gives me a nice burning sensation in my legs.......

Embrace the Burn!

Comment #63 - Posted by: Doug B. at November 7, 2008 2:10 AM

fist WOD as rx'd, train crossfit the first month:

17:30

now stepping stairs in supermarket like grandma did

Comment #64 - Posted by: martin 26/160 at November 7, 2008 2:11 AM

f/27/5'1"/125-

11:43
rocky trail w/ a hill

Comment #65 - Posted by: karen m at November 7, 2008 2:21 AM

53 yom/6"/185
As rx'd
12:54

Comment #66 - Posted by: sven at November 7, 2008 2:26 AM

Please keep the vids as is. I have children and frankly I get sick and tired of the 'child safe' stuff. I need an f-bomb every once in awhile to keep me sane. For those of you who don't like it, turn the volume down or don't watch, or you continue crying on a 'results' discussion thread.

Comment #67 - Posted by: will_g at November 7, 2008 2:52 AM

As rx'd

10:15

Comment #68 - Posted by: Pete m/24/5'10"/160 at November 7, 2008 2:53 AM

Our box just did this WOD yesterday. Thank goodness we got it over because after the squats your legs are like jelly when you run.

Comment #69 - Posted by: Steven@CrossFitAffliction at November 7, 2008 3:19 AM

As rx´d

9:54

Comment #70 - Posted by: Ludvig at November 7, 2008 3:44 AM

12:19

Comment #71 - Posted by: Charbs m/22/185 at November 7, 2008 3:46 AM

This one busted my arse! As rx'd 12:58

Comment #72 - Posted by: Ricky at November 7, 2008 3:50 AM

11:42

New PR for me by 25 secs.

If I can just get through the squats without resting I hope to shave another 40 secs.

Comment #73 - Posted by: Stewie _ m/29/5'9"/172lbs at November 7, 2008 4:05 AM

I agree that you should keep the video as is. Parents need to teach their kids that there is bad language in the world and they need to deal with it and learn when and when not to use certain words. Blocking out all percieved ""bad" things from kids lives keeps them sheltered and completely NOT ready for the real world.


On a real note: Can't wait for this WOD. My hands need a serious rest. Typing this hurts.

Comment #74 - Posted by: Tim from The District at November 7, 2008 4:10 AM

Yes no pull ups...man I hurt my thumb yesterday doing the PU of the WOD...time to recup...

Comment #75 - Posted by: harun from MD at November 7, 2008 4:31 AM

oh yeah is anyone going to the Cert in Montclaire...I can't wait!

Comment #76 - Posted by: Harun from MD at November 7, 2008 4:32 AM

The occasional crude word in the videos actually adds appeal for me. It's inexcusable, though, to insist that poster's to the message board have to hold a higher standard of comportment than those who control the main site.

Telling people that it shouldn't bother them is never going to accomplish anything. Come on, it would take near zero effort to warn people.

Comment #77 - Posted by: carl at November 7, 2008 4:33 AM

I'm going through Dutch withdrawal.... I need me some Dutch...

Comment #78 - Posted by: xfitgrl at November 7, 2008 4:36 AM

Stay Sunny San Diego

Comment #79 - Posted by: Nick at November 7, 2008 4:46 AM

as rx'd 14:05.
First time doing this workout and it really kicked my a**.

Comment #80 - Posted by: nateod at November 7, 2008 4:51 AM

38/m/238

16:45

Comment #81 - Posted by: Andy at November 7, 2008 5:02 AM

34/M/186

11:20

Comment #82 - Posted by: JoeCam at November 7, 2008 5:10 AM

49m/5"10"/225
1.5 mile warm up
as rx'd 4 x 400m/50 squats
15:53

Comment #83 - Posted by: stick at November 7, 2008 5:11 AM

12:45..... your turn chief

Comment #84 - Posted by: poobah at November 7, 2008 5:16 AM

31/M/6'0"/200

As RX'd: 13:24

The squats killed me. Especially after the Thrusters from 2 days ago. Very good leg workout though. Look foward to PRing it the next time.

Comment #85 - Posted by: BWhite at November 7, 2008 5:22 AM

A warning? Can't you just assume there will be curse words in videos at this point. It's been happening forever and is not going to stop.

This isn't a children's site people.

If you have kids and want to include them in your CrossFit life, which every parent should be doing, take them to the CROSSFIT KIDS website. That's what it's there for and there won't be any cursing in the videos.

You can't expect a website that caters to thousands of adults to change it's ways to suit a few kids. If you don't want to expose your kids to foul language in videos, preview them. That takes minimal effort as well.

After all, it is YOUR job as a parent to monitor what your children are exposed to, not Greg or Laurens.

Comment #86 - Posted by: AllisonNYC at November 7, 2008 5:22 AM

#30 Nathan

I found your post interesting and funny to consider how the caveman may have structured his mealplan. I think you are right in that regard, however, Dr. Sears makes some very compelling arguements from the "hormonal carburetor" philosophy, which I think is well supported in science and experience. Having been a "Zoner" for almost 2 yr now, I can almost tell from my mental state 2 hr after a meal whether I had a block too little or too much carbs. The endocrine system, although variable from individual to individual is highly predictable in its feedback responses, and I would treat your food like a pharmaceutical. Once you find your "dose" and the timing of that dose, I'd stick with as much as possible, you will see unprecedented gains in performance and overall health.

#31 Bob

I do not use profanity in my profession, family life, or leisure activity, but as a former competitive athlete I know that is a reality of the locker room, and will occassionally regress when highly agitated (alas). I think the "locker room" setting coupled with the heavy Military and LE influence here accounts for the use of profanity. I'm not endorsing it, but this is a free service and an adult site. If your kids have free access to a computer I'd say you have more to worry about than a few swear words on CrossFit videos.

Comment #87 - Posted by: Jay M. in SC at November 7, 2008 5:23 AM

15min 6 sec. Great workout.

M/177#/6'1"/28

Comment #88 - Posted by: Grant Nieddu at November 7, 2008 5:26 AM

4 rnds
400 m
25 squats
Time: 20:28

I did better on squats than the running. I hate running. Always have. Ended up doing the "survival shuffle" for last 2 runs.

Comment #89 - Posted by: StartFinish at November 7, 2008 5:27 AM

11:56

Comment #90 - Posted by: dcyn at November 7, 2008 5:28 AM

AlliVB (speaking of which..WHEN are you rollin' in?)

You crack me up! Excellent points as usual! Hey, is B comin with you for a workout with us this weekend or next week? I have taken the whole week off due to a bad back injury, but am planning on getting it on on Sunday. Jeannie, being the wonderwall she is, took the week off with me, a)to heal b)to make it easier for me NOT to workout! She is so great!

Anyway, If you all didn't catch this yesterday, watch this quick clip of the other side of Jeannie and I, ... while no one is around... when we begin to experiment with new ideas, how they actually start! It's a frickin riot! Listen to her laugh as I try and hold myself up for the first time doing a handstand on rings! These got MUCH better over the next two hours and 2 weeks later a exponentially better! But this is hilarious!!
This is the side most don't get to see of us!

http://www.youtube.com/watch?v=HsI8Kg1EJHU

~J~
Train Hard and Push Though "IT"!

Comment #91 - Posted by: JroCk at November 7, 2008 5:29 AM

15:10. This was after running 4 miles @ 27:34; walking down stairs feels dangerous!

Comment #92 - Posted by: Will Brown at November 7, 2008 5:33 AM

#87 Jay M

As usual I appreciate your post. but one question while we're on the topic about your zone experience. There is a ton of literature out there supporting the pre and post workout nutrition to maximmize performance as well as muscle gains. How do you handle this with your Zone regimen?
Also what do you mean "former competitive athlete", don't you consider your efforts in CrossFit competitive?

Comment #93 - Posted by: CarlG at November 7, 2008 5:38 AM

9:40

I can get it faster...

Comment #94 - Posted by: James Noyes at November 7, 2008 5:38 AM

as rx'd

12M:53S (new PR)

GOODTIMES!!!

Comment #95 - Posted by: jpizzle at November 7, 2008 5:41 AM

33 yom 220 bwt

cramped for time today so had to kick it out in the morning in the school gym
400 = 5 laps around basketball court
time: 13:52 down 26 seconds from my outdoor pr but felt better and more continuous, now I just need to ramp up the speed.

The good thing about doing crossfit is its like reverse morning sex now I can wlak around with a smile on my face knowing I don't have to get some and go again :).

Comment #96 - Posted by: brian t at November 7, 2008 5:42 AM

12:10 as rx'd PR

Semper Fi

Comment #97 - Posted by: DonUSMC at November 7, 2008 5:43 AM

as rx'd 11:09

no track, walked off 400m here on Falcon

Comment #98 - Posted by: Jon-David at November 7, 2008 5:44 AM

#31 bob

(I have to get in on this one!)

bob, I can understand that you don't want your children being around the use of profanity. I am in total agreeance with that, nor would or do I. Crossfit IS about bettering oneself is any and everyway possible. However, having been to a plethera of affiliates, working in one, etc., the use of profanity is dissolved completely when there are children around. I am highly skeptical that there are affilaites out there that are not only teaching CF biomechanics and delivering sound kinesiological and metaphysical information to their crossfit kids, while also teaching them how to drop the F bomb as often as possible!
5 F bombs
10 $hit words
15 middle fingers
AMRAP for 20 minutes
Come on, this is silly! Affialites don't do this. And given the fact that every affiate I have been in, spoke with, here in the U.S and around the world, the owners are of above average intelligence (as are most crossfitters in general) and therefore communicate that the use of profanity around children is not only disrespectful to the parents, but unhealthy for the child.

HERE'S A SUGGESTION bob, :
Watch the video first. If it is "safe" for your children to watch, the sit them down and watch it again. If not, find another video for them to watch. I commend you for having your children actively involved in crossfit education. Keep it up, it will only benefit them long term! Your children will be exposed to profanity...I do not think that CF videos should be yours or any parents biggest concern. A cautious "R" rating should be assumed prior to child veiwing though.

Thats all I have on this!
~J~

Comment #99 - Posted by: JroCk at November 7, 2008 5:44 AM

JroCk~ Dude, that video was hysterical.. I was like Jeannie laughing so hard that I would have fallen to the floor too if I was standing. PLEASE get yourself to a gymnastics cert!

I'll be down there tomorrow morning at 10 or something. I'm staying until next Sunday so we'll have plenty of time to hang. Bummer you won't be able to work out with us but maybe we can all grab some dinner one night.

I want to get a lot of workouts in and I'll get B to come on the weekend. Can't wait to make an a$$ out of myself on the rings like you. Looked like fun.

Comment #100 - Posted by: AllisonNYC at November 7, 2008 5:48 AM

as rx'd 14:38

Comment #101 - Posted by: James Barchenger at November 7, 2008 5:53 AM

as rx'd

13:10

Comment #102 - Posted by: nick at November 7, 2008 5:57 AM

Oh dear, another whiner regarding the f-bomb. Swearing is a part of what goes on here, get used to it. And don't bring up swearing and kids; preview the vids first, as any responsible person would.

Comment #103 - Posted by: gaucoin at November 7, 2008 6:03 AM

as rx'd, 18:30

Comment #104 - Posted by: Kent m/36/6'5"/280 at November 7, 2008 6:22 AM

As Rx'd

13:22

Comment #105 - Posted by: mike at November 7, 2008 6:25 AM

JroCk,

Loved the video, needed a good laugh, keep them coming if you have more.

Comment #106 - Posted by: Stewie _ m/29/5'9"/172lbs at November 7, 2008 6:26 AM

Don't think I'll be able to do this one today, and was wondering if anyone had some feedback as to what the heck might be wrong with my leg. After waking up on Thursday (after Wednesday's thruster/pullup WOD), my right leg has been a bit sore by the knee which is probably normal enough but I have also had this tingling/burning sensation on the skin that is only present when I or my clothes touch the skin. The sensation is on the top of my thigh and on my inner thigh and feel kind of like a sunburn or rash, but without any actual rash. I thought maybe someone might know what this is since I just started Crossfit about 2 weeks ago and it seems to be related to the workout. Thanks!

Comment #107 - Posted by: James at November 7, 2008 6:40 AM

CHK as rx: 16:40
plus 100 push ups and 100 hanging knee raises
KS: 32:40 (hurtin big time, but ran all the laps).

Comment #108 - Posted by: chking at November 7, 2008 6:41 AM

13:59
Stinkin' startup on the treadmill every time killed me. Non stop on the squats...they're not the problem.

Comment #109 - Posted by: bill m/49/72"/212 at November 7, 2008 6:43 AM

Tried to walk 200m off outside and do there-and-backs. Came in at 9:37. The Mrs. at 9:35. I think it was a little short.

Last time, on treadmill, 11:10.

Next time on the track to see which one was more legit.

Great WOD either way. My legs are toast.

Comment #110 - Posted by: Kevin&Kate at November 7, 2008 6:43 AM

I couldn't resist reminding a certain consistent poster here that his direct quote a few weeks ago was "Now that Sarah Palin, there's a woman who's got her s*** together."
I love toeing the party line.....

Comment #111 - Posted by: moak at November 7, 2008 6:44 AM

Did Brisbane site as many rounds in 20 mins of 12 65lb power snatch and 10 push ups.

12 rounds

Semper fidelis and God Bless

Comment #112 - Posted by: Cody Lee Johnson at November 7, 2008 6:47 AM

First time doing this WOD.
14.10.
Play hockey last night so my legs were already killing me.

Comment #113 - Posted by: Isaac at November 7, 2008 6:50 AM

150 5'7.5" 33 yom

12:13 pr by 31 seconds

quads are so sore from thrusters two days ago i am shocked i moved that fast (felt like a shuffle up and down the road)

ready for more!

Comment #114 - Posted by: mike d at November 7, 2008 6:54 AM

m/31/5'9"/167

13:51

Comment #115 - Posted by: elliott at November 7, 2008 6:55 AM

11'10" very happy!
CrossFit T.S.G.
M A/42 SHOE SIZE 9

Comment #116 - Posted by: Colin Menniss at November 7, 2008 7:06 AM

bw 165

9:19 as rx'd

Comment #117 - Posted by: paulw at November 7, 2008 7:09 AM

31/m/170

11:34 as rx'ed

PR by 2 min!!!

Comment #118 - Posted by: Brian Y at November 7, 2008 7:11 AM

#87 Jay M.

Thanks for the response. Yeah I agree with you and have been doing zone meals for about 4 months now and its great. I've experienced many good effects: fat loss, less hunger, consistent energy levels, maybe even improved performance--its awesome.

I think that it may indeed be true that the possibly newer technology of zone balancing may actually be better for us than eating the blocks separately. I just wonder if there have been any studies or experiences or even any archaeological findings that would suggest which would be better--eating carbs/protein/fat altogether at one meal vs. eating them at separate times. I just imagine that early humans ate foods as they were available and not in a zone balanced way, but I do not know, perhaps they did. Does anyone know?

What would happen if we ate 3 blocks of spinach, then an hour later 3 blocks of salmon, then two hours later a few almonds, and carried this on throughout the day? Is that the type of diet and timing of food intake that would more closely mimic our ancestors and would that improve our athletic performance? I don't know the answer.

Comment #119 - Posted by: Nathan G at November 7, 2008 7:12 AM

My 12 yr. old son says he doesn't f***in' mind if you guys f***in' swear or not on here. It's all the f***in' same to him! Then he went outside to rape the cat and have a smoke. See, the swearing hasn't made him a bad kid. You guys can relax now.

Comment #120 - Posted by: jbear 34/m/72" 225 lbs. at November 7, 2008 7:17 AM

30/m/5'10"/215

as rx'd

13:47

Comment #121 - Posted by: D Craig at November 7, 2008 7:18 AM

16:44
(sub'd laps around my block = .33miles each)

Comment #122 - Posted by: mc at November 7, 2008 7:19 AM

CarlG

Good question and one I've really had to plan for. It really depends on when I do the wod. For instance, if in the pm, say 5-6pm, I'll do my usual 3 block 4 pm snack then eat my usual 4 block meal after the wod. If I'm going to workout and a normal meal is not coming up afterward, I'll split the 3 block snack up, 1.5 block before and 1.5 block afterward, give or take 0.5 blocks for each snack. I try to stick to slower digesting carbs pre-workout and faster digesting carbs post, but honestly that can be tough to coordinate. The Zone definitely takes planning, but once you're in the groove, its just habit.

As far as competitive athletics, I guess I was talking about "the Glory Days". Yes, I consider CrossFit a competitive sport, its just that my competition is usually myself. Also, at 38 yo with some sport-induced elbow arthritis, I've learned that regardless of how much my heart wants to compete with some of the beasts on here, it "aint" gonna happen. LOL

Comment #123 - Posted by: Jay M. in SC at November 7, 2008 7:23 AM

24m/155/66"

as rx'd
12:12
PR by ~1 minute

Lonely workout, Tomahawk Crossfit has definitely seen better days. I miss the motivating intensity brought by CAM/MWade.

Comment #124 - Posted by: Afountain_CF_Tacoma at November 7, 2008 7:23 AM

28/m/220

as rx'd

14:28

Comment #125 - Posted by: CAM at November 7, 2008 7:24 AM

M/23/6'/160

Third time doing this WOD, its always a good one (read - painful).

Time = 10:57 (PR is 10:19)

Comment #126 - Posted by: Ian at November 7, 2008 7:26 AM

As rx'd

13:38 New PR

Quads were on fire! Rest day will be nice!

Comment #127 - Posted by: Pete_ Rockland, NY at November 7, 2008 7:29 AM

Four rounds for time of:
Run 400 meters
50 Squats

1: 2.53
2: 3.47 (6.40)
3: 3.46 (10.26)
4: 3.19 (13.45)

1.15 faster than last time. Treadmill @1%

Comment #128 - Posted by: Ed Flood at November 7, 2008 7:33 AM

Male/26yrs/6'0"/170lbs

39 degrees, on the streets in E-town.

Four rounds for time of:
Run 400 meters
50 Squats

10:08 rx'd

I was dreading the WOD when I saw it online yesterday after doing 95lbs for the thrusters two days ago. I still have wicked leg pains and this sure didn't help.

Comment #129 - Posted by: JacobSZ at November 7, 2008 7:42 AM

As Rx'd

2.41/6.15/9.58/13.24
Splits
Run 1.27/1.45/1.46/1.40
Squats 1.13/1.49/1.57/1.46

Legs burning...ouch!

Comment #130 - Posted by: Joe Reney at November 7, 2008 7:43 AM

M/52/174
5km ride to gym for warm-up.
As rxd:10:16
100 ghd sit-ups

Comment #131 - Posted by: Calgary Colin at November 7, 2008 7:45 AM

Four rounds for time of:
Run 400 meters
50 Squats

Time= 14:29

Comment #132 - Posted by: Rosser at November 7, 2008 7:57 AM

2:40 plus or minus 10 seconds

11:10

Comment #133 - Posted by: Hale at November 7, 2008 7:57 AM

#118 Nathan

You're gonna eat 3 blocks of spinach?!?! That's like 60 cups, dude! Hahaha, ok I know you were just using that as an example.

Anyway, have you read "42 Ways to Skin the Zone" by Robb Wolf? He addresses the "block balance" issue, and pretty much dispels it. It's a good read too, so I suggest you get a copy.

Also, regarding post-WOD meals, he's of the belief that "you can shuttle up to 50% of your days' carbs to the post-workout meal." I suggest going to his website, robbwolf.com, and looking over the postings he has there. You'll learn a lot about other CFers and their Zone issues.

A couple things about Robb that are big differences from Sears ---> Robb not only gives free advice on the Zone, but he actually is on the Zone too. Sears isn't on the Zone -- oddly enough.

Comment #134 - Posted by: Mark at November 7, 2008 8:01 AM

36/M/6'5"/210

12:52 as Rx'd. I think I could do this a lot faster if I didn't use the treadmill and just ran on a track. We'll see when I rotate home.

Regards,
Dave

Comment #135 - Posted by: Dave Smyth at November 7, 2008 8:06 AM

Holy S#$T my Quads are burnt from thrusters!!

I am Hoping for a PR today, but A little concerned about the affects of soreness.

Here we go!!

Comment #136 - Posted by: scott at November 7, 2008 8:08 AM

Great Video. I like seeing max effort box jumps.

Did Double KB (55lb each arm) work today for MCMAP.

Double Press/Double Renegade Row/Double Snatch/Double Clean/Jerk

Great grind.

Heart goes out to family of the fallen Marine and wife. Eye for an eye-tooth for tooth. May those ex-Marines get what they deserve.

Comment #137 - Posted by: SSgt B USMC Miramar at November 7, 2008 8:12 AM

Must get over this cold. Will take today as an extra rest day; hopefully this will allow me to come back at 100% for the next cycle...

Comment #138 - Posted by: Laura DeMarco - CrossFit Rx at November 7, 2008 8:12 AM

As rx'd
15:36

can't believe I just did 200 squats, NICE! Kept hearing that Phish song in my head from the squat video(dancing round the room....)

Thanks Coach and Lauren!
It's been snowing here for a couple days and it became quite obvious yesterday how my work capacity has increased since last year. I was totally on fire running around shoveling like it was a WOD! I love this stuff! This winter's work is going to be that much easier.

Comment #139 - Posted by: PaulyG 38M/165lb/6' at November 7, 2008 8:13 AM

11:51 as Rx'd

PR by 43 sec

just keep getting faster

Comment #140 - Posted by: Matteucs at November 7, 2008 8:15 AM

18/m/6 2/87 kilos

four rounds, 400m 25 squats 25 pushups

13.46

Comment #141 - Posted by: Sheepy at November 7, 2008 8:16 AM

as rx'd
16:53

M/39/6'0"/215
STROKE SURVIVOR

Comment #142 - Posted by: AP at November 7, 2008 8:21 AM

M/180/26/5'11

10:55

Comment #143 - Posted by: markus at November 7, 2008 8:23 AM

12:06

Comment #144 - Posted by: Orie at November 7, 2008 8:23 AM

177/M/5'9

15:46

Comment #145 - Posted by: Bryan at November 7, 2008 8:26 AM

9:44
that burned the quads

Comment #146 - Posted by: Blanks at November 7, 2008 8:28 AM

34 miutes, slow but complete

Comment #147 - Posted by: Nikunj/185/6'0/26 at November 7, 2008 8:28 AM

32m/71"/170

5th day complete in my CrossFit life & I've never been happier for a leg workout... EVER!

I have a quick question for fellow treadmillers...

Do you subtract some time to make up for the time it takes the treadmill to get up to speed or just chalk it up to a cost of doing business? My treadmill was taking >25 secs to get up to speed.

Anyway, as RX'd my total time was 13:50. If I took off 15 secs for treadmill spin up each round, 12:50.

Comment #148 - Posted by: Jason M. EUG at November 7, 2008 8:30 AM

12:15

Jason (post #148), I just leave mine running and make note of the mileage when I jump on.

Comment #149 - Posted by: coyo at November 7, 2008 8:32 AM

Noelle as Rx'd 13:48

Maria as Rx'd 13:58

Comment #150 - Posted by: PureCrossfit Island Park, N.Y. at November 7, 2008 8:32 AM

jbear #120:

I can't stop laughing....however, if he had raped the dog, I wouldn't be so amused.

Comment #151 - Posted by: cynthia at November 7, 2008 8:34 AM

22/m/6'4/210

11:02 as rx'd

Do not complain on a thread that is specifically designed for tracking your results and asking questions about the WOD. If you find the need to complain about language please do it once and once only in this forum. If that doesn't work then send an email. If that doesn't get you the desired results then simply quit using the parts of the site you have a problem with, because things are not going to change. I saw the same conversation not too long ago and it was completely worthless to post, because all it did was start an arguement that ended up changing nothing for either side and did nothing for crossfit. It is a waste of time and space, probably like this post that I have spent the last 5 minutes typing.

Steve-O

Comment #152 - Posted by: Steve-O at November 7, 2008 8:36 AM

29/m/5'11"/200

As Rx'd on a treadmill

12:38

Comment #153 - Posted by: cmh at November 7, 2008 8:37 AM

as RX'ed
15 min 10 sec

Comment #154 - Posted by: Ian C at November 7, 2008 8:38 AM

About 20 minutes before WOD: 4x12x187 dead stop no bounce beltless standard style deadlifts with 60 second break between efforts.

Created a bunch of coconut oil bars before returning to the gym for today's WOD:

10:38 - 400 meter runs on Lynne's treadmill (set at 8.2 which equaled 1:45 per 400 meters), squats below parallel with full hip extension.

Comment #155 - Posted by: Kelly Moore F/45/5'/114# at November 7, 2008 8:43 AM

M/29/160lbs

As Rx'd on a track

10:20

Comment #156 - Posted by: AF Pimp at November 7, 2008 8:44 AM

Guys and gals, i skimmed this. The squats, is it with weight?

Comment #157 - Posted by: Steven at November 7, 2008 8:48 AM

14:27
squats to 12 inches

Comment #158 - Posted by: BPemberton at November 7, 2008 8:48 AM

m/5'3"/160/28

as rxd (outdoor track--just so you know it's amazingly warm and beautiful in Pennsylvania right now!)

13:46

then 4-50 yd sprints

first time at this wod, legs totally sore from thrusters, definitely need some endurance improvement

Comment #159 - Posted by: fat tony at November 7, 2008 8:49 AM

Is this air squats/traditional squats??

Comment #160 - Posted by: Rob at November 7, 2008 8:51 AM

#157 Steven

Squats are bodyweight only

Comment #161 - Posted by: BPemberton at November 7, 2008 8:51 AM

Hey Pauly, Great song for motivation but it's "bounce around the room". And for others the F bomb just needs to be used at the right time, like Coach. Or like "F#@king" awesome WOD.

Comment #162 - Posted by: Old Phishhead at November 7, 2008 8:54 AM

PLEASE STOP with the questions about the "air squats." This has already been asked and answered numerous times in the intitial posts this morning.

Take a moment to scroll through the days Q&A before asking someone to take the time to re-answer something that's already been addressed.

By doing this, you'll leave extra room on the board for more of JroCk's crazy-a**ed videos (hahaha) and also room for additional petty debates regarding the effin' language used by effin' CFrs around the effin' wolrd.

Sorry for the outburst -- it's just my effin mood today. ;-)

Comment #163 - Posted by: Mark at November 7, 2008 8:56 AM

11:30

Comment #164 - Posted by: Austin in Annapolis at November 7, 2008 8:56 AM

14:28

400m laps approximate

Comment #165 - Posted by: Ricky C. 27/m/5'10"/190 at November 7, 2008 9:01 AM

m/34/172

15 mins 58 secs as RXd

Comment #166 - Posted by: seans at November 7, 2008 9:06 AM

as rx'd

18:00

3 minutes faster than last time.

Comment #167 - Posted by: Leanne at November 7, 2008 9:09 AM

M/39/6'/239


20:10
**********************************************************

Comment #168 - Posted by: CJP at November 7, 2008 9:14 AM

45/M/6'/180

TIME: 12:44 AS RX'D.

DID ON LITTLE SLEEP..CRAZY SHIFT. PEOPLE KEPT CALLING 911 LIKE WE WERE GOING TO BRING BEER OR SOMETHING!

400 WAS ON A TRACK. BUTT TO D-BALL.

# 138 LAURA DEMARCO:
GET WELL...SICK SUCKS.

FIRE ON HIGH

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Comment #169 - Posted by: ROBERT SUTHERLAND at November 7, 2008 9:17 AM

Whenever I see this WOD I think, "Awesome!" I like this one. Then I get to doing it and it brings back painful memories. That coupled with the current pain being experienced makes this WOD worthwhile.

As Rxd: 10:59 (was hoping something closer to 10 minutes)

My legs feel like lead now.

Comment #170 - Posted by: Dawson M/32/5'10/180 (Kingston, ON) at November 7, 2008 9:21 AM

as rx'd: 11:12

Comment #171 - Posted by: Jake R 16/5'11"/152 at November 7, 2008 9:25 AM

12:36

Done on track

Comment #172 - Posted by: Vince S at November 7, 2008 9:26 AM

wu: 500m row, 2x15cfwu sans pu's

12:29

Comment #173 - Posted by: difchip m/6'2/205 at November 7, 2008 9:33 AM

13:30 as Rx'd.

Comment #174 - Posted by: Minh/M/25/5'9/180/WY at November 7, 2008 9:35 AM

Mark #134

Lol. Totally! No kidding about the spinach, it takes tons to meet the block requirements. So after realizing the huge volumes of greens i'd need to eat, I then switched to lentils and black beans and now paleo says those are not good (or so i've read). so crap! lol.

Thanks so much for the recommendation, I'll definitely check it out. I appreciate your response.

Comment #175 - Posted by: Nathan G at November 7, 2008 9:35 AM

as rx'd

10.38

If i stop resting in squats i think I can shave at least a minute

Comment #176 - Posted by: Alex D. at November 7, 2008 9:42 AM

14:41 as Rx'd- first sprints in about a week. Generally been feeling pretty poorly the last week and a half or so. It's probably bad eating habit more than anything else.

M/32/173#/69"

Comment #177 - Posted by: Chris at November 7, 2008 9:44 AM

Second day at Crossfit - still standing - a little slow on this one though - sore tomorrow... 18:58 as Rx'ed

Comment #178 - Posted by: M2 at November 7, 2008 9:45 AM

15:27(PR)

1-3:07
2-3:44
3-4:29
4-4:05

Comment #179 - Posted by: Mike_Malone_32_190 at November 7, 2008 9:48 AM

56/M/202
My WOD of the day was shoveling out my driveway and half of the neighbor's driveway. We had a foot of heavy wet snow, drifts up to 4 feet in my driveway. 2 1/2 hrs.

Comment #180 - Posted by: JDinND at November 7, 2008 9:53 AM

14:30 on treadmill

Comment #181 - Posted by: dwntwn at November 7, 2008 9:53 AM

First week doing crossfit. Can't wait for more!

Comment #182 - Posted by: P-Diddit' at November 7, 2008 9:53 AM

As rx'd 11:10

triceps hurt from this one haha

Comment #183 - Posted by: John R at November 7, 2008 9:56 AM

as rx'ed on a track

9:25

Comment #184 - Posted by: ajwolf at November 7, 2008 10:00 AM

M/36/5'8"/190

14:01

Comment #185 - Posted by: jlayne3 at November 7, 2008 10:00 AM

M/26/140/5’9”

14:30 time for run squats
20:15 time for 400 meters worth of lunges
Total of 452 lunges looks like my google maps estimation of 400 meters on the walkways in the neighborhood was off by just a little. The stair to my room ssssuuuuuccccckkkkkeeeeeddddd!!!

Comment #186 - Posted by: titus at November 7, 2008 10:02 AM

11mins

Comment #187 - Posted by: irish steve 27yrs 74kg 5' 10" at November 7, 2008 10:03 AM

as rxd 16:10

Comment #188 - Posted by: Phil Sarris at November 7, 2008 10:13 AM

As rxd 22:oo
Pr by 6:oo

Watch out you yunguns, the old fart is going to catch you.

Comment #189 - Posted by: Terry M/65/6"2/220# at November 7, 2008 10:13 AM

As Rx'd
14:38

Comment #190 - Posted by: rebel4 at November 7, 2008 10:14 AM

as rx'd around 14 minutes or a little under...Im estimating the time lost walking around from treadmill to squats and start up time on treadmill

Comment #191 - Posted by: Soulsurfer at November 7, 2008 10:15 AM

M/25/135/5'11"

As Rx'd
11:00

Comment #192 - Posted by: CK at November 7, 2008 10:18 AM

14:13 as RXed

Finally, I'm getting competitive times!

Comment #193 - Posted by: Al m/21/175 at November 7, 2008 10:19 AM

m 6' 2" 187 lbs 21 YO
As rx'd 17 min flat. First time doing this WOD.

Comment #194 - Posted by: John at November 7, 2008 10:20 AM

m/28/6'1/187

as rx'd

11:56

Comment #195 - Posted by: matt b grand cayman at November 7, 2008 10:25 AM

#151 cynthia

Hey I am with you. We love f***in' dogs at our house too! We have a strict "only rape the cats" rule at our house! I am glad you got the humor behind my sick little post!

Comment #196 - Posted by: jbear 34/m/72" 225 lbs. at November 7, 2008 10:25 AM

# Great piece of art!!!! Thank's for pointing out.

@ Complainers
It's always amazing how many parents want to change media, music, movies and all this stuff in order to educate their children. It makes one think if these parents wouldn't be better of if they used the time they spent complaining, to educate their children. It's your children. They are your responsibility. Your responsible for their education, no one else.
If your child picks up a word and uses it, it's your responsibility to educate him/her on that kind of language. The problem isn't solved by banning parts of language. Although it is of course easy to say that the media is responsible for the mistakes you made educating your children.
So stop moaning...

Comment #197 - Posted by: German WorldTraveler 22yrs 86kg 1.80cm at November 7, 2008 10:27 AM

Outside on a straightaway with a slight hill

Todd m/35/5'10/160 12:30
Teri f/36/5'7/151 14:30

Unfortunately, we didn't screen the vid before showing it to our young daughters this morning. Now they won't stop dropping the f-bomb, but their wall balls are slammin'!!

Comment #198 - Posted by: TnT in MD at November 7, 2008 10:28 AM

as rx'ed 14:00
cut 27 seconds off since I last done this WOD.

Semper Fi

Comment #199 - Posted by: Stan M/36/69"/215 at November 7, 2008 10:32 AM

m/38/187/70"

CFWU x 2

Did WOD at PAC (indoor track, 9 laps/mile)

Round 1: 3 laps, 50 squats: 3:29
Round 2: 2 laps, 50 squats: 3:08
Round 3: 2 laps, 50 squats: 3:12
Round 4: 2 laps, 50 squats: 3:21

Comment #200 - Posted by: ScottE at November 7, 2008 10:32 AM

M 34/145/5'7"

As rx'd: 11:46

Comment #201 - Posted by: Dan at November 7, 2008 10:36 AM

14:20

first time doing this WOD

Comment #202 - Posted by: dlorenc at November 7, 2008 10:37 AM

10:44 (M/5'8"/21/168)

Comment #203 - Posted by: Patrick at November 7, 2008 10:38 AM

F/22/5'6"/140

As Rx'd
14:07
Ouch
The day isn't over yet: pushies!

Comment #204 - Posted by: Melissa Cvjeticanin CF Mississauga at November 7, 2008 10:44 AM

Four rounds for time of:
Run 400 meters
50 Squats

total time was 13:01

My legs are rubber, by chest is fire!!!

Comment #205 - Posted by: Nik Nichols 41yo/165lbs/5'7'' at November 7, 2008 10:45 AM

38m/6/183

wod as rx'd since 5/22/08

10:53

Comment #206 - Posted by: Dan - New Hope at November 7, 2008 10:46 AM

as rx'd 15:30(PR)

Comment #207 - Posted by: Dave m/22/6'3"/260 at November 7, 2008 10:48 AM

As Rx: 13:44

Comment #208 - Posted by: Parks at November 7, 2008 10:53 AM

f/39/154

eliptical for run (medical reasons)
14:08

bench press 10x 65#, 70#, 75#; 5x 80# PR

Comment #209 - Posted by: rt at November 7, 2008 11:01 AM

41/m/6'02/195#

13:25 as Rx

I thought pukie the clown was going to make a visit on the 3rd round of squats. 4th round was fine.

I have only been doing Xfit for a few weeks and I must say I am getting my butt kicked. I thought I was in pretty good shape, but I guess not based on my relative times and rounds completed.

Comment #210 - Posted by: jl at November 7, 2008 11:02 AM

F/42/5'6/124

As Rx'd 12:50

36 sec slower than last time

Comment #211 - Posted by: M&M Practice at November 7, 2008 11:03 AM

approx 25 minutes....LOL...my 3rd day of crossfit so I'll cut myself some slack....for now...and I'm now officially hooked on Crossfit!

p.s. I read the message board yesterday and laughed when I saw that some people get the weird looks while doing these workouts. I got plenty today and I loved it

p.s.s. I'm also in on the 100 pushups/50 days

Comment #212 - Posted by: uconnboy1902 at November 7, 2008 11:05 AM

36/m/220
As Rx'd
25:17

Comment #213 - Posted by: CBROWN at November 7, 2008 11:05 AM

M/50/6'/173

as Rx: 11:07

On the F word:

Do yourself a favor and read this holy S*** article ((w/f/s)
http://www.theglobeandmail.com/servlet/story/RTGAM.20081107.wcurse07/BNStory/National/

In my hometown of Montreal, it's okay to tell a police officer to
"F*** off" and be acquited of swearing or obstructing justice.

A judge held that only blasphemy could be swearing. Since the F-word doesn't involve God, it's not swearing.

It all gets back to the huge role the Catholic Church used to play in Quebec. It's a crazy decision and a really interesting read.

Speaking of blasphemy, look for my rebuttal of an article on "The Politics of CrossFit" to be published next week in CrossFit Journal.

Comment #214 - Posted by: Daniel Freedman at November 7, 2008 11:07 AM

23/m/170
as rx'd 10:57

Comment #215 - Posted by: scott at November 7, 2008 11:08 AM

m/29/5'9"/168#

Hit Wednesday's WOD "081105" today. Had an issue with weight plates though. Couldn't make up 65# on my bar. Crazy I know, but have limited plates at my fitness center at the moment as we primarily used kettlebells until I found CF in the past few months. Anyway, I wasn't going to go lighter, so I put 75# on the bar for the thrusters.

Max rounds in 20 minutes of:

10x Pull-Ups
10x Thrusters @ 75#

-12 rounds, 10 pull-ups, 5 thrusters

Tried butterfly pull-ups for the first couple of rounds, but technique was suspect and they were slowing me down so i reverted back to the kip. Like the butterfly though, its so fast! I'll have down in a couple of weeks.

Comment #216 - Posted by: The Edge_Ross at November 7, 2008 11:12 AM

m/33/6'2"/250

as rx'd - 13:29

last time - 14:15

Comment #217 - Posted by: PS at November 7, 2008 11:18 AM

10:13 as rxd

Comment #218 - Posted by: Andrew m/23/6'4"/195lb at November 7, 2008 11:19 AM

Did the CFWU minus PU's then Lynne then today's WOD

"Lynne" as rx'ed, BW=145
BP: 7/7/6/6/5 (probably could've done more but didn't have a spotter)
PU: 16/13/14/12/16

400m/squat WOD as rx'ed
13:57

Bring on the rest!

Comment #219 - Posted by: Swan at November 7, 2008 11:23 AM

m/23/6'3/222

12:43

Legs=Done

Comment #220 - Posted by: dmcole at November 7, 2008 11:24 AM

to bill m (#109) -

I avoid the start up time on the treadmill by leaving it on. In fact, I begin most WODs that have running by letting the treadmill get up to a reasonable speed (like 8.5 or 9mph) and then I just jump on. Much better times.

Then I have to do some arithmetic to keep track of distance and time....not easy when you're gassed.

hth.

Comment #221 - Posted by: brianO 48/m/163 at November 7, 2008 11:25 AM

10:57 as Rx'd (PR by :06)

No Butt-Ball for squats

Comment #222 - Posted by: Mike Mc 30/5'9"/165# CrossFit Emerald Coast at November 7, 2008 11:28 AM

33/M/180

12.46

As RX'd (except I did .25 mile sprints, not sure of the conversion but I think its close)

my legs are tired.

Comment #223 - Posted by: Thumpz at November 7, 2008 11:39 AM

M/28/5'10"/165

As Rx'd
12:50 (a-2-a on squats, no dyna max ball)

This is my first time trying it on a track and not a treadmill...the difference, 2:00 minutes faster on a treadmill. Way harder to propel yourself down the track.

Comment #224 - Posted by: Kyle A at November 7, 2008 11:40 AM

13:12

Comment #225 - Posted by: PAKMAN at November 7, 2008 11:42 AM

13:12. Stride was much shorter than normal. Obviously from the air squats.

Comment #226 - Posted by: PAKMAN at November 7, 2008 11:44 AM

19:30. Ran on track. 50 squats, touching the ground at the heel every rep.

Comment #227 - Posted by: Simon at November 7, 2008 11:46 AM

13:16

Comment #228 - Posted by: dewy24 M/39/5'9"/165 at November 7, 2008 11:50 AM

40 degrees 30 MPH wind not fun

11:03 PR

beat old PR by :49 sec

Comment #229 - Posted by: MDS1971 at November 7, 2008 11:55 AM

11:32

Comment #230 - Posted by: Steven Willis (M/20/5'9"/175) at November 7, 2008 11:55 AM

14:09

Man i suck at 400m...

Comment #231 - Posted by: Eddie at November 7, 2008 11:57 AM

m/35/215/5'11

As Rx'd
13:03

Comment #232 - Posted by: Keith M at November 7, 2008 11:59 AM

21/M/165

Jogged around about a mile before starting. Subbed 1/4 miles for the 400m.

12:25

Wooooo. A WOD I can do at a competitive level :-)

Comment #233 - Posted by: Jeff A at November 7, 2008 12:01 PM

ran around the station
11:45

Comment #234 - Posted by: RonS at November 7, 2008 12:03 PM

as rx'd

time: 11'17, pr down from 12'22!

Comment #235 - Posted by: cesar_m/28/176/77 at November 7, 2008 12:07 PM

great vid!

15:44 mins

Comment #236 - Posted by: ira at November 7, 2008 12:07 PM

10min18sec

first time doing it, happy with the score

Comment #237 - Posted by: 1*1*3*8*1 (28/5'7/155/quebec) at November 7, 2008 12:10 PM

M/187/28

as rx'd:

11:40 mins (pr)

Comment #238 - Posted by: Steve from Steve's Club at November 7, 2008 12:13 PM

cfwu 3x15

17 mins

Comment #239 - Posted by: budd at November 7, 2008 12:17 PM

M/25/6'1/175

CFWU + 10 second HSPU holds

WOD: as rx'd

14:13

Oddly, my time on this WOD was over 2 minutes longer than last time. The only variable that changed were a CFWU this time and my squats were lower. I guess the CFWU wiped me out more than I anticipated.

Comment #240 - Posted by: sbvaneria at November 7, 2008 12:24 PM

previous time was an estimated distance around neighborhood

17:42

This time on treadmill

11:35

M/28/180

Comment #241 - Posted by: scott at November 7, 2008 12:27 PM

M/32/187/6'

As Rx'd 12:50

After short recovery... 50 GHD situps, 20 pull ups. collapse.

Still feeling those thrusters.

Comment #242 - Posted by: Lee at November 7, 2008 12:31 PM

43/m/178#
11:32

Comment #243 - Posted by: Rob Corson at November 7, 2008 12:31 PM

Might I recommend this fine book:

English as a Second F*cking Language, by Sterling Johnson

http://tinyurl.com/5k9ws5

Comment #244 - Posted by: Kurt_eh m/33/5'10"/196# at November 7, 2008 12:34 PM

15:14

Last time: 15:44

Comment #245 - Posted by: Greg/48/70"/205/3/17/08 at November 7, 2008 12:35 PM

M/31/6'/192

Treadmill 1% 10.5-11

12:08

Comment #246 - Posted by: B-Mo at November 7, 2008 12:36 PM

11:14 as rx'd, 4 stinkin' seconds slower than February of this year.

First time doing it up and down the OPT trench, which makes all running slower, but all reps unbroken and paced more effectively. Runs... Well... They sucked, as per usual.

Comment #247 - Posted by: gaucoin at November 7, 2008 12:39 PM

25/m/5'11"/175
as rx'd
16:00(PR)
Squats sucked. Thrusters from other day killed em. Definitely could have been at least a minute and a half faster. Last time I did this one I accidentally ran 600m in distance down the street. Thats why 16:00 is a PR.

Comment #248 - Posted by: justaman - liberty sc at November 7, 2008 12:39 PM

13:36 (pr)
I still need to try this one on the track.

Comment #249 - Posted by: magnus 23/150/5'8" at November 7, 2008 12:40 PM

24/m/186

Went to the local track to get a true distance.

as rx'd 13:04 (-6 secs)

Comment #250 - Posted by: headonkey at November 7, 2008 12:42 PM

F/25/120/5'2"

12:45

Kicked my a** & I loved it

Comment #251 - Posted by: Christina at November 7, 2008 12:43 PM

33/M/6'00"/181

14:45 as rx'd
Not quite a pr.

The magic is in the movements. (That's how I rationalize a crushing defeat...)

DD

Comment #252 - Posted by: Dan D. at November 7, 2008 12:45 PM

21/M/73/170

12:25 as RXed. I love it.

Comment #253 - Posted by: Kel at November 7, 2008 12:48 PM

m/41/160/6'

as rx'd:

12:45

Comment #254 - Posted by: patrick at November 7, 2008 12:49 PM

needed a 4 day break after "michael"..slight case of rhabdo, black pee is never a good thing(first time using the ghd!) decided to do a heavy workout and pace myself, so I went with "linda" rx'd 22min bwt 185... conditioning is a little off because of the strain rhabdo did to my midsection but overall pleased with my effort.

first time with rhabdo and hopefully the last, any advice i can pass on for the next crossfitter who gets it... drink 2x as much water as you are use too, plenty of electrolytes(rehyrdate by advocare) and try to stay active as much as possible (stretch!). do not curl up in bed and hope it goes away because it won't!

Comment #255 - Posted by: kris kepler at November 7, 2008 12:49 PM

Didn't really have it today.

11:09 (22 sec short of PR)

Comment #256 - Posted by: Chachi_20/5'11''/190 at November 7, 2008 12:54 PM

About 13 minutes-apparently I didn't start my watch.

Comment #257 - Posted by: Denver Sheepdog 35/5'9/161# at November 7, 2008 12:54 PM

30/M/180

14:13. After 150 burpees yesterday my legs did not want to move.

Comment #258 - Posted by: edevine at November 7, 2008 1:00 PM

As RX'd 12:11. I love this shit!!!!!!!!!!!Semper Fi!!!!!!!!! Don't forget Monday, November 10th is the Marine Corps Birthday. Back in 1775 my Marine Corps came alive.

Comment #259 - Posted by: shaunbask at November 7, 2008 1:01 PM

CFWU--bit lite on air squats

As Rx'd

15:25; 1st and last sets of squats unbroken

Comment #260 - Posted by: F15E_WSO_M/46/6'/175 at November 7, 2008 1:06 PM

CFWU -- bit lite on air squats

as Rx'd

15:25; 1st and last set squats unbroken.

Comment #261 - Posted by: F15E_WSO_M/46/6'/175 at November 7, 2008 1:07 PM

m/28/170

12:57
treadmill 0.5%

Comment #262 - Posted by: Brandon - Maryland at November 7, 2008 1:12 PM

23-226
wod as rx'd
15:27 (pr by 5 seconds)

Comment #263 - Posted by: Sam L at November 7, 2008 1:12 PM

New N looks like a good workout..... can't wait

Comment #264 - Posted by: Matt Hopkins 17/M/5'9"/172# at November 7, 2008 1:15 PM

As rx'd

23M/5'10"/168.4
11:36

22F/5'2"/120
12:27

Comment #265 - Posted by: natejay at November 7, 2008 1:27 PM

M/31/140

As Rx'd:

12:23 (PR by 12 seconds)

Comment #266 - Posted by: Duke at November 7, 2008 1:28 PM



Four rounds for time of:
Run 400 meters
50 Squats

12:38

Comment #267 - Posted by: ferb44 at November 7, 2008 1:31 PM

11:54 ...looking forward to the rest day

Comment #268 - Posted by: von ugly shoes_20/6'0/195 at November 7, 2008 1:32 PM

m/31/230/68"

As rx'd
14:38 pr by 6 sec.

Comment #269 - Posted by: Jason at November 7, 2008 1:33 PM

28/M/165

Four rounds for time of:
Run 400 meters
50 Squats

Time: 13:11 *PR by 1:06

Comment #270 - Posted by: jeff m at November 7, 2008 1:34 PM

didn't feel like running in the rain and my gym only has one tradmill, which was already taken. (yeah - it must be the smallest gym in all of switzerland!)

so I did the following:

as many rounds as possible within 20 minutes of

jump robe: 100, with alternating legs
burpees: 10
sit-ups: 20, weighted with 10kg
push-ups: 30

was fun too and followed by an extensive core workout... definitely deserve a beer tonight!

Comment #271 - Posted by: Jan at November 7, 2008 1:39 PM

M/31/6'0/200

Indoor Track is 500metres:

so as Rx 500m / 50 Squats x 4 = 15:01min

Comment #272 - Posted by: jason at November 7, 2008 1:45 PM

Ran on a treadmill and this was my first time doing this workout.

13:18

Comment #273 - Posted by: Pax M/27/6'3/200 at November 7, 2008 1:47 PM

34/m/203

KS: 9:55

MN: 10:05

A little short on the distance - indoor track.

Comment #274 - Posted by: brewer at November 7, 2008 1:48 PM

11:33 on treadmill
beat my last time by 26sec

Comment #275 - Posted by: Vinny 26/5'8/165 at November 7, 2008 1:49 PM

m/26/5'10"/178
rx'd: 9:38
Ouch! legs definately not recovered from the thrusters.

Comment #276 - Posted by: Lance- Crossfit Central at November 7, 2008 1:50 PM

As prescribed

Total: 20:03
1: 4:13
2: 5:04
3: 5:37
4: 5:09

Comment #277 - Posted by: MC Warsaw 23/m/6'/220 at November 7, 2008 1:50 PM

Me: 42yo/M/5'10"/172lbs/11%BF

Warm Up: Greg A's warm up 10 reps per set + 5 bar muscle ups

WOD: 13:58

400 Meter Run: Subbed 400 meter row, damper setting 5.

Squats: all sets broken into 10,15,15,10. All squats had a slight jump in the air at the top down to 90 at the bottom. I am working on a more dynamic hip opening and closing on my air squats.

Round 1: 3:47
Round 2: 3:22
Round 3: 3:26
Round 4: 3:26

Cool Down was some peg board fun with my lady Lysa :>)

Have Fun, Train Hard,

Billy

Comment #278 - Posted by: Billy at November 7, 2008 1:54 PM

Did not time my workout today, but it took about 20 minutes.

Comment #279 - Posted by: Thomas Baklayan at November 7, 2008 1:54 PM

M/19/5'11"/160

14:05

Comment #280 - Posted by: Daniel Susskind at November 7, 2008 1:54 PM

First workout, 13:40, I think I could get to like this!

Comment #281 - Posted by: Tim at November 7, 2008 1:57 PM

30M/5'6"/163#

As Rx'd: 11:53

Comment #282 - Posted by: Travis from Reno at November 7, 2008 1:58 PM

eeeehhhh vinnaayyyy, haha

this was brutal today, if my legs could scream they would be droppin the f-bombs left and right!!! *gasp*

18 min even (rowed instead of run). PR by 1:30 :)

Comment #283 - Posted by: dani at November 7, 2008 2:01 PM

37M/5'10"/166#

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

As Rx: 11:55

Cool-down: walking.

Off PR by 0:37. Runs on outdoor track. Squats to 11-inch box.

Comment #284 - Posted by: rjf at November 7, 2008 2:01 PM

45/182

12:39

Done outside in the near dark and drizzle, funner than I thought it would be.

Comment #285 - Posted by: David Sailor at November 7, 2008 2:01 PM

27M / 5"11 / 160 lbs

as rx'ed 9:37 (PR)

Comment #286 - Posted by: DoubleZero at November 7, 2008 2:02 PM

Still hurting; I found this one discouraging 1min 16 sec for the first 400 total time 17min40sec.

Comment #287 - Posted by: B.E 5'10" 35 190 at November 7, 2008 2:02 PM

#244 Kurt

Here's one for ya:

http://www.youtube.com/watch?v=ONIzDOzx_GE

Comment #288 - Posted by: Mark at November 7, 2008 2:07 PM

33/m/210/6'5"

12:51

Comment #289 - Posted by: Corey at November 7, 2008 2:10 PM

m/26/602/200

22 minutes rounded up.

feel bad, haven't been doin it for about two weeks. Good to finally get back at it. Horrible time compared to everyone but I'm proud, few minutes off from last time.

Comment #290 - Posted by: kenthub at November 7, 2008 2:14 PM

11:02

almost a minute off my pr... horrible.

Comment #291 - Posted by: Stryker 22/M/140/5'4 at November 7, 2008 2:15 PM

Jim, m/26/74"/205
- 13:45

Bruce, m/26/66"/155
- 13:02

Eddy, m/26/67"/168
- 15:30

Comment #292 - Posted by: Jimmy at November 7, 2008 2:19 PM

14:30

that was a kick-yer-ass WOD... way outta shape

Comment #293 - Posted by: Nobbe at November 7, 2008 2:22 PM

m/53yo/230

10min elliptical wu

400m + 50 squats x4 = 19:39

40/50/60 db press and 35# db swings x3

Comment #294 - Posted by: do-b330 at November 7, 2008 2:23 PM

28/M/140

As Rx'd

13:33

Comment #295 - Posted by: Eric E at November 7, 2008 2:24 PM

M/34/5'10"/199lbs.

All outdoor at high school track. Windy, cold, and rainy/some snow (winter is coming to WI).

11:49

Comment #296 - Posted by: bs2103 at November 7, 2008 2:24 PM

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

As rx’d: 14:22
Foam roll after
Compared to 080927: 13:55 PR

Comment #297 - Posted by: Sesoku at November 7, 2008 2:25 PM

****VIDEO OF THE DAY*****

Boz/Todd, love it! It was a good video the whole way through, but when I watched the end, it became a GREAT video.

Thanks for doing what you do, and putting it in a language I can understand.

Comment #298 - Posted by: Pat, CFHQ at November 7, 2008 2:30 PM

Left out the last 50 squats.

14:25.

Comment #299 - Posted by: LEF M/28/180 at November 7, 2008 2:39 PM

32/m/165

cfwu x2

as rx'd 16:10. down on a treadmill first 2 rounds did it at a 6:00 pace, third round was 6:40 pace, last round was gassed at did at a 8:00 pace.

Comment #300 - Posted by: KARIM at November 7, 2008 2:40 PM

Stretching + CFWU x2 Plus added push ups to my warm up 2 sets of 10.

Rowed instead of run. TOO Wet and windy outside.
total time
16:11

Comment #301 - Posted by: Lysa 5'5" 122 43 yr F at November 7, 2008 2:43 PM

1st time with this WOD; awesome!! My second 400 was surprisingly harder than the first one after the squats!! Can't wait to try this again sometime, cus I know I can best my time.

11:38

26/m/6'2"/180

Comment #302 - Posted by: steve at November 7, 2008 2:44 PM

After months of convincing, my gf is coming out for her first xfit WOD tonight.

Perseverance, and an "easy looking" WOD, pays off once again.... little does she know the pain tomorrow will bring :P

Comment #303 - Posted by: Murrs at November 7, 2008 2:47 PM

12:19 PR

Shaved off another minute and a half. Avg HR 183, peak 194, rec 64. At Soquel High track.

Comment #304 - Posted by: mas 51/M/150 at November 7, 2008 2:54 PM

m/41/183

17:00 flat


I can do better; hams still sore from Michael yesterday.

Comment #305 - Posted by: MHood at November 7, 2008 2:56 PM

m/39/5'9"/186 Yesterday subbed 100m, 20 pushup, 20 squat X5 11:23 Didn't push myself enough. Pretty sore today, but did 3-6-9, 20 min, PR 22 by three. I don't know how.

Comment #306 - Posted by: MarkSC at November 7, 2008 2:58 PM

45/76"/190

2:51
3:22
3:30
3:27

total: 13:12 (PR)

could push this harder - squats the primary limiter at the moment

Comment #307 - Posted by: Pete - Decatur, GA at November 7, 2008 3:01 PM

24/M/6'1"/170

12:50 with pretty bad shin splints and right shin taped.

You're not training unless you're OVERtraining.

Comment #308 - Posted by: Rusticles at November 7, 2008 3:04 PM

12:58

last time 13:02. Temp. 38F, snowing, terrain sloppy cider track from rain the previous 2 days and snow all day today. CFE workout this morning.

Comment #309 - Posted by: jc at November 7, 2008 3:04 PM

17:24

Comment #310 - Posted by: GU997 at November 7, 2008 3:10 PM

3 naval academy plebes
9:11

Comment #311 - Posted by: aychen at November 7, 2008 3:16 PM

38/m/6'4"/200#
6300'
14:38
hammy says ouch.

Comment #312 - Posted by: abr at November 7, 2008 3:18 PM

M\44\190

14:32 as Rx'd. Hats off to those in the 12 minute and below range...WOW.

Comment #313 - Posted by: Mark_NH at November 7, 2008 3:19 PM

Anthony (M/30/169)

100 Burpee Warmup

4 rounds of:
25 Burpees
50 Squats

Time: 11:15

Legs are tired from the 200 thrusters yesterday. 200 burpees and 200 squats today did not help!

Comment #314 - Posted by: Anthony Bainbridge - CrossFit Fredericton at November 7, 2008 3:19 PM

27m/6/230

As rx'd
14:30

Comment #315 - Posted by: B Shaw at November 7, 2008 3:19 PM

m/47/175
As rx'd 10:23

Comment #316 - Posted by: stevea at November 7, 2008 3:19 PM

m/36/190

as rx'd

12:54

Comment #317 - Posted by: Rich K at November 7, 2008 3:20 PM

23/m 6'3" 245
9:34 as rxed

Comment #318 - Posted by: chris musselman at November 7, 2008 3:21 PM

Sick again..taking off to recover.

Comment #319 - Posted by: Camille at November 7, 2008 3:25 PM

28/m/181

As rx'd
12:35

Comment #320 - Posted by: R_Spad at November 7, 2008 3:33 PM

light wu

20081107 16:49
20080714 14:34

Comment #321 - Posted by: Adam W 39/5'7"/185 at November 7, 2008 3:38 PM

11:03... legs were already sore from the other day. PR is 10:21. weak.

Comment #322 - Posted by: seth c at November 7, 2008 3:43 PM

M/27/185

As rx'd

16:21

Comment #323 - Posted by: Woo at November 7, 2008 3:43 PM

Team Defiance Oklahoma City

Cathy (63 w/ a pacemaker)
3 rounds 20:52

Shayla- 10:46 (former ou track star)won $20 by beating Joey
John H.- 11:21 (former Marine Old guy #2)won $20 by beating Joey
Joey- 11:31 (former Coastie Old guy #1)
Blake- 11:34 (just quit smoking, young guy)
John F.- 11:48 (Young guy)
Malika- 12:17 (K.A.T.N.)

Ryan "The Hunter" Lopez - "Fran" 2:43!!

Comment #324 - Posted by: Joey McIninch at November 7, 2008 3:44 PM

14:41 Legs did not want to work. Still trying to get back into it.

Comment #325 - Posted by: SJV at November 7, 2008 3:45 PM

29/m/5'10"/163.5

sub
50x double-under (for run)

14:11

Comment #326 - Posted by: logan at November 7, 2008 3:52 PM

as rx'd.

11:27 (17 sec PR)

25/M/168/5'10"

Comment #327 - Posted by: RV-KY @ Underground Fitness, NKY at November 7, 2008 4:00 PM

Puppy dog

3 rounds:
400m run
20 squats

12:13

Comment #328 - Posted by: Matt S at November 7, 2008 4:01 PM

M/145/42

8:54

Comment #329 - Posted by: mitch at November 7, 2008 4:09 PM

14:53 and exhausted! The runs are brutal at 250 lbs! The squats were pretty easy, but again the running was no bueno! The first time I did this work out was my first day on CrossFit if I remember correctly and it took me over 20 minutes so as you can see, this was a vast improvement! Now, the goal is sub 10 minute time.

Comment #330 - Posted by: Bobby at November 7, 2008 4:12 PM

couldn't run because of shins, trying to let them heal

instead did
squat - 90lb on set for 4:30

thought i was going to die at the 4:00 mark

Comment #331 - Posted by: max at November 7, 2008 4:14 PM

12:26

20 seconds faster than last time with 5# extra fat!

Comment #332 - Posted by: freddy c._one world at November 7, 2008 4:14 PM

CFWU-minus squats

18:13

Comment #333 - Posted by: Verve at November 7, 2008 4:15 PM

m/43yrs/175lbs
10:46 as rx'd
Wow Chris Musselman 243lbs of fast stuff under 9:50 Great Job!

Comment #334 - Posted by: Tom at November 7, 2008 4:16 PM

2 rounds in 9:46

legs sore from weighted squats tuesday and thrusters weds

Comment #335 - Posted by: dylan at November 7, 2008 4:16 PM

37yom/6'/200

16:36

460m runs

Comment #336 - Posted by: J@SSA at November 7, 2008 4:21 PM

I seriously thought I was going to hurl. Ate too much pizza, garlic fingers and ice cream cake 20 minutes before the workout.

Subbed 500m row for the run.

14:44

Not a pr time, but happy I kept my supper down.

Comment #337 - Posted by: Kevin - CrossFit Moncton (27/m/173#/6'3) at November 7, 2008 4:25 PM

#324 Team Defiance Oklahoma City

Cathy (63 w/ a pacemaker)
3 rounds 20:52

I have another shero! Way to go, Cathy!!!! Much respect for you.

Comment #338 - Posted by: cynthia at November 7, 2008 4:28 PM

27/m/178

14:20

Comment #339 - Posted by: tooljunky at November 7, 2008 4:28 PM

16.12
ran 440 Meters in lieu of 400
then
50 situps

Comment #340 - Posted by: dyagg at November 7, 2008 4:30 PM


M/22/6'1/185

13:50

WEAK. Over 2 minutes off my PR. My back was on FIRE slowed me down a lot.

Comment #341 - Posted by: COS at November 7, 2008 4:30 PM

11:56

Would have been faster but my daughter let my dog out and he took off after a little snack dog, had to get him back in.

1:54/2:05/1:59/1:55 Slow 400M times

Comment #342 - Posted by: Jim D. 47yom 5'11" 160# at November 7, 2008 4:31 PM

15:20

Comment #343 - Posted by: danieltspencer at November 7, 2008 4:32 PM

1220 as Rx'd. 400s= 125, 128, 130, 131... Squats were slow enough that I thought I was going back in time.

Comment #344 - Posted by: Jon L. at November 7, 2008 4:33 PM

12:51

1st time with this.

Comment #345 - Posted by: Brett_nyc at November 7, 2008 4:36 PM

9:45

Comment #346 - Posted by: Jacinto Rodríguez Piedra at November 7, 2008 4:40 PM

Why is it that links on the message board have to be listed as work or family safe in order to be posted but the WOD videos do not? It seems the standard that exists on the boards would be appropriate for the main site as well.

Comment #347 - Posted by: Brad G. at November 7, 2008 4:41 PM

as rxd 13:02 second time doing this and. 6 minutes better than my first time . Can't wait to try it on a track

Comment #348 - Posted by: cnublue at November 7, 2008 4:41 PM

10:00

observation: could push harder on run, especially rnds 2-4; take less breaks on squats (took 3-4 breaks, approx 5 seconds each)

goal: 9:00 or under

Comment #349 - Posted by: adamray @ cf silicon valley at November 7, 2008 4:44 PM

Today I saw a guy in the gym doing a variation of "hang power cleans." He placed one foot forward of the other in narrow stance, feet spread about half way from a good split snatch finish. I asked what it was all about and he replied that it isolated his shoulders, arms and back. By kepping his lower body rigid, except for a slight absorbtion dip, he was using pretty much all shoulders and arms. He looked to be musceling the weight through the movement. I never seen anything like it and it did seem to achieve what he was trying to acheive.

Has anyone with serious oly lift experience heard or seen anything like this? It looked like it could develope strength at the top of the pull but definantly not the core and coordianted strength needed for power cleans. Just curious and yes it looked challenging and potentially more dangerous than a "traditional" power clean.

Comment #350 - Posted by: DaPhone-m/29/74"/225 at November 7, 2008 4:45 PM

16:49 legs dead 36/m/6'4/250

Comment #351 - Posted by: Greg at November 7, 2008 4:47 PM

13:20

Comment #352 - Posted by: Eric at November 7, 2008 4:49 PM

13:30

Comment #353 - Posted by: AndrewK_17/6'1"/175 at November 7, 2008 4:53 PM

Four Rounds for time
400m Row
50 Squats (broken into sets of 10 or 15)
As Rx'd:
17:45

M/57.9/5'10"/210

Comment #354 - Posted by: Steve Lampl at November 7, 2008 4:55 PM

11:00
2.5 rds

Comment #355 - Posted by: Travis at November 7, 2008 4:57 PM

38/M/180/6'

Power Snatch 5x5 135
Med Ball 14lb GHD situps 3x10

WOD as rx'd 11:48

Comment #356 - Posted by: Jay M. in SC at November 7, 2008 4:58 PM

m/40/5'10"/172

20:14

partial hills

Comment #357 - Posted by: chris at November 7, 2008 4:59 PM

Scaled WOD:

3 rounds of:
400 meter run
50 squats

11:43 min

M/33/208/6'0"

Comment #358 - Posted by: CER at November 7, 2008 5:01 PM

GHD Med Ball situps 3x10
Power Snatches 3x5

WOD as rx'd 14:54

Comment #359 - Posted by: 2L28 at November 7, 2008 5:01 PM

M/47/5'9"/170

Nursing a sore achilles so subbed 500m rows.

15:26

Comment #360 - Posted by: Mike in RSM at November 7, 2008 5:09 PM

as rx'd: 12:57

Comment #361 - Posted by: sg 29/6'2/185 at November 7, 2008 5:17 PM

~32 at shasta, deleted time on accident.

Comment #362 - Posted by: Redding Mark S at November 7, 2008 5:21 PM

13:32 - around my complex PR

left calf started tightening fiercely at the end of the second run. Felt like i was going to pull it maybe so I stopped 10 seconds to stretch it and for the rest of the runs ran flat footed or heel striked with it.

still pr'd this and no pull.

looking forward to the rest day

thanks Coach!

Comment #363 - Posted by: jimmyjames1991 m/39/67.5"/178 at November 7, 2008 5:24 PM

WU-26 burpees

as rx'd:

15:40 (PR)

Comment #364 - Posted by: Collin at November 7, 2008 5:27 PM

14:52

Comment #365 - Posted by: Hari at November 7, 2008 5:33 PM

22.m.137.65"

as rx'd
15:31 *in parking lot(PR)
*joints felt like they were freezing up

Last Time:
13:38 *on treadmill @11mph(PR)

Comment #366 - Posted by: Francis Vu Nguyen at November 7, 2008 5:34 PM

As rx'd,

Matt - 11:15 (new PR); + three 15' rope climbs (new PR)

Monika - only second CF WOD ever - 11:27!!! (Amazing!!!)

Comment #367 - Posted by: mbalanda at November 7, 2008 5:35 PM

4 rounds
300 turns jump rope
50 squats
13:59

Comment #368 - Posted by: David Burns at November 7, 2008 5:38 PM

CFWU x3 added 25 double unders per round today too. Worked head stand hand stand push ups after the WOD.

As Rx'd using treadmill

9.5 mph no grade

TIME: 11:21 PR by 1:19 :)

TOODLES!

Comment #369 - Posted by: Fit Mom in CT (F38/125/5'3") at November 7, 2008 5:40 PM

32-F
as rx'd
12:26

Comment #370 - Posted by: Sarah-Lee at November 7, 2008 5:43 PM

23/M/210

as Rx'd - 15:12.

Pain, in my feet, Pain! in my legs. Pain!! Everywhere... I don't care!!! I like it there!!!

Give me more!

Comment #371 - Posted by: Chris at November 7, 2008 5:48 PM

24:13 as rx'd on treadmill

Comment #372 - Posted by: Andrew Ambro at November 7, 2008 5:49 PM

24/m/200

around 10:30, on treadmill. Forgot to start the clock until after the first 4:00 m run, after I started it time was 8:30 to finish the rest.

Comment #373 - Posted by: Dave at November 7, 2008 5:55 PM

M/36/5'7"/180

CFWU

15:00

Comment #374 - Posted by: Justin Y at November 7, 2008 5:57 PM

M/29/195/6'

CFWU x3 (minus o/h squats)

WOD as rx'd (4th time doing this wod)

12:06 (PR)
dropped almost 3 minutes since first time

Comment #375 - Posted by: stojo at November 7, 2008 6:01 PM

m/19/145#/5'10"

as rxd

10:05:35 on treadmill w/accidental 10 extra squats on last set

pr by 1 min from the first time in September

Comment #376 - Posted by: Connor Witt at November 7, 2008 6:02 PM

as rx'd:

12:48

Comment #377 - Posted by: Mason at November 7, 2008 6:08 PM

age 42
bwt 213#
missed yesterday due to departmental PT test. did a made up workout combining the best of yesterday and today's workouts: went as follows-
4 rounds for time:
400 meter run
10 pullups
10 squats with 225#
5 bench presses with 225#
time: 24.00

Comment #378 - Posted by: Mike R at November 7, 2008 6:26 PM

17 min

Comment #379 - Posted by: KSW at November 7, 2008 6:29 PM

1/7th mile (230 m)
50 squats
4 rounds

~10 min

***Forgot that it was 400 m = 1/4 mile, not 1/8 (or 1/7 for the track at the gym)

Comment #380 - Posted by: Clinton - 22m/205/6'3" at November 7, 2008 6:38 PM

1st Lap 1:17
Squats 1-50 1:21
2nd Lap 1:37
Squats 51-1 1:16
3rd Lap 1:43
Squats 101-150 1:08
4th Lap 1:38
Squats 151-200 1:04
TOTAL 11:03

"mile" time 0:06:15

Comment #381 - Posted by: DeMarco 30/175#/5'9" at November 7, 2008 6:46 PM

11:06 Pr

I'm glad tomorrow is a rest day, tough week coach

Comment #382 - Posted by: Jason Khalipa at November 7, 2008 6:47 PM

m/24/160/5'6"


Ran around the circle in which I live. Seemed to be about 400 meters-maybe a bit less or more.
11:18

Got my fiance into it. F/22/160/5'4" She did two rounds in around nine minutes. Her watch died part of the way through, so we took a guess. Been dramatically scaling down the WOD for her. She is coming along famously. Might do the whole endurance WOD next time around.

Comment #383 - Posted by: tucks at November 7, 2008 6:52 PM

15:02

Not the greatest, but my first crossfit workout in months.

Comment #384 - Posted by: Jeremy at November 7, 2008 6:52 PM

M/36/5'8"/190
11:03 as rx'd

Comment #385 - Posted by: lawman698 at November 7, 2008 6:52 PM

19:52

stopped halfway through my 3rd run and accidentally left the timer running for a while as my friend had dislocated her shoulder in one of the classes!

Comment #386 - Posted by: ChristineSyd F/19/5"1'/57kg at November 7, 2008 7:06 PM

M/19/5'9"/190lbs

15:00

This was about 3 minutes slower than last time, but that was 4 months ago, and i havent done any cardiovascular activity since then. Starting crossfit back hard and heavy, hopefully i will see some progress.

Comment #387 - Posted by: A-Train at November 7, 2008 7:09 PM

I'm almost brand new I only learned about CrossFit a week ago and this is my third WOD.
Anyway my time was 23min. I'm looking forward to getting it down.

Comment #388 - Posted by: MCarty18 at November 7, 2008 7:09 PM

Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
16:54

Comment #389 - Posted by: peejay2 at November 7, 2008 7:10 PM

CFWU x 2

WOD as RX'd
10'01"

Comment #390 - Posted by: Richard at November 7, 2008 7:12 PM

11:55 PR, I think

Comment #391 - Posted by: George at November 7, 2008 7:12 PM

The funniest thing about the profanity complaint is that the f-bomb is literally in the last 3 seconds of the video. If you preview it first, it's trivial to stop the video before the end if you're watching it with your kids...

Comment #392 - Posted by: Andy at November 7, 2008 7:22 PM

11:24

Diet. Must. Change.

Comment #393 - Posted by: TJO at November 7, 2008 7:27 PM

14:00 not sure if i did something wrong, I was running 75 second 400s and wasn't breaking much.

Comment #394 - Posted by: steve at November 7, 2008 7:28 PM

ANM-
First week with CF and I am very impressed! Just out of undergraduate school was already missing that competative edge that sports gave me. CF brings that back and it is an awesome feeling! Gotta try to look good for my wedding coming up in 6 weeks!
WOD as rxd for a time of 15:11 and my legs are burning!

Comment #395 - Posted by: ANM at November 7, 2008 7:30 PM

as Rx'd - 14:14

Had 20 minutes to run home, shower and get dressed for a black tie event. I am now at the event, typing this on my phone, still overheating and starting to sweat through my tux. Can't wait to take the day off tomorrow.

Comment #396 - Posted by: JPD - M/26/5'10"/170 at November 7, 2008 7:31 PM


9:44 pr by 2 seconds

Comment #397 - Posted by: Kevin McClellan at November 7, 2008 7:31 PM

subbed row
14:XX

Comment #398 - Posted by: deejay at November 7, 2008 7:43 PM

19:35

Comment #399 - Posted by: Dave at November 7, 2008 7:44 PM

Had to sub in 500m rows for runs re: ankle. 14:38.

Comment #400 - Posted by: Josh G at November 7, 2008 7:47 PM

13:56

Comment #401 - Posted by: JETT at November 7, 2008 7:54 PM

m/23/5'8"/170#s

14:15 as rx'd

Comment #402 - Posted by: chris a at November 7, 2008 7:59 PM

Crossfit is great but I do not agree with the language that is on some of these videos. I am military and am around rough tough guys all the time but there is definitley a time to watch it.

Comment #403 - Posted by: Ami at November 7, 2008 8:05 PM

As Rx'd
9:43

Comment #404 - Posted by: Dave at November 7, 2008 8:06 PM

15 squats per round - 12:20

Comment #405 - Posted by: Bryan S at November 7, 2008 8:07 PM

m/39/5'4"/141

12:23 (pr by 0:18)

Comment #406 - Posted by: FnTX at November 7, 2008 8:11 PM

18:47 as Rx'd

1.5 minutes slower but I found a real track to run at this time so my distance was more accurate. Also I spent an extra minute forgetting to do the last round of squats.

Comment #407 - Posted by: Nathan - m/27/5'10/215 at November 7, 2008 8:16 PM

as Rx'd
9:12
Good times.
My buddy matt finished in about 9:30.

Comment #408 - Posted by: Joseph at November 7, 2008 8:23 PM

40/M/153

14:27(11 second PR)

Comment #409 - Posted by: BrettL at November 7, 2008 8:33 PM

This was the first WOD I started with in Oct. I was able to complete as Rx'd but time was slow. 30 mins. The last time I was not able to complete. I am excited at the results of 4 weeks.

Comment #410 - Posted by: Crawford Clark at November 7, 2008 8:40 PM

Rxd on track

13:48 (PR by 3 seconds, and boy did I have to work for it!)

Comment #411 - Posted by: BJP - m/27/165#/5'9" at November 7, 2008 8:41 PM

37/6'2"/196

Time: 11:17 as Rx'd


Comment #412 - Posted by: Brent Maier at November 7, 2008 8:42 PM

32m/5'10"/200#

15:09

Comment #413 - Posted by: 502z at November 7, 2008 8:45 PM

As Rx'd
20:02

Ugh. Legs just gave out on me with the squats.

Comment #414 - Posted by: Matthew at November 7, 2008 8:49 PM

comment #357 addendum:
read WOD wrong...I did 5 rounds instead of 4

Comment #415 - Posted by: chris at November 7, 2008 9:17 PM

Rx'd 11:17

Legs were a little sore from the AMRAP 20min thruster wod yesterday, 15 rds Rx'd

Comment #416 - Posted by: Cubby at November 7, 2008 9:18 PM

Lights went out on the track, and I tripped over the guard rail. Ate
it completely.

13:39

Comment #417 - Posted by: david blumberg at November 7, 2008 9:48 PM

m/22/215

14:37

Comment #418 - Posted by: bigdub at November 7, 2008 9:56 PM

m/37/177

Outside in the cold Seattle dark.
3:22
4:01 (stopwatch got weird, think this is it)
4:33
4:29
Total 16:26 (PR by over 1 minute)

The runs are getting no better at all (around 1:40), but my rests are shorter and my sets are larger before being broken. Squats 25/15/10 first 2 and 15/15/10/10 last 2.

Comment #419 - Posted by: Scott Andresen at November 7, 2008 10:14 PM

Ok so I am about 100# over weight but use to be a runner. But man this was something. 1600 meter nothing for an ex 5k runner and well it wasn't so bad considering this is my first WO in like 5 years.

My time:
Just over 20:00

Comment #420 - Posted by: Erikk at November 7, 2008 10:34 PM

17:19

Comment #421 - Posted by: Maurkov at November 7, 2008 10:46 PM

AS rx'd
4 rounds of 400m runs and 50 squats
First snowfall so it was like running on a skating rink

14:07

Comment #422 - Posted by: Troy at November 7, 2008 10:48 PM

This was my first crossfit workout. Time was 19:06. Brutal, but great.

Comment #423 - Posted by: Dale Swanson at November 7, 2008 10:50 PM

gotta say, after a couple months I really love this CF stuff...I play hockey - in a beer league now :) - and I always complained that nothing other than skating gets you in shape for hockey... I was wrong, CF does! 13:50 for the 4 x 400m & 50 squats.

Comment #424 - Posted by: Justin at November 7, 2008 10:57 PM

m/5'9"/200

as RX'ed 18:36

I just started Crossfit four days ago. I thought I was in pretty good shape before I started the WODs!! I'm loving every minute of pain so far!

Comment #425 - Posted by: Jimm at November 7, 2008 11:00 PM

This was my first crossfit workout. Time was 19:06. Brutal, but great.

Comment #426 - Posted by: Dale Swanson at November 7, 2008 11:03 PM

14:35.

About a minute slower than last time. Legs were really sore. And I forgot how far I was running and accidentally did 800m to start, so I did 100 squats, then 400m/50, 400m/50. That second run sucked after 100 squats.

Comment #427 - Posted by: Nick Wise at November 7, 2008 11:05 PM

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

TSCHANZY M/46/5'9"/165

11:42

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

Comment #428 - Posted by: mtschanz at November 7, 2008 11:52 PM

.25 mile run
50 squats

.25 mile run
51 squats

.25 mile run
55 squats

.25 mile run
65 squats

14:42

Comment #429 - Posted by: johnathon in seattle 27/5'8/165 at November 8, 2008 12:21 AM

M/29/73/183
as Rx'd
22:13

Comment #430 - Posted by: PIM at November 8, 2008 12:33 AM

on treadmill (9.0-10.3)

12:46


Comment #431 - Posted by: slap at November 8, 2008 1:37 AM

m/24/107/187

first wod ever
17:56

Comment #432 - Posted by: Julen at November 8, 2008 2:58 AM


As rx´d: 12.04

Comment #433 - Posted by: NicholasReimdk at November 8, 2008 3:26 AM

m 25 6' 184
I had a a bit of a problem during the sprint so i had to split it up and visit the john in the middle but, i ran the first 3 sprints in 7:43, then i started with squats and the last sprint set in 3:23.

Comment #434 - Posted by: Max at November 8, 2008 4:57 AM

19:01

Comment #435 - Posted by: Ole at November 8, 2008 5:41 AM

Run 400, 30 snatches 95#, 30 back extensions, 30 pullups, run 400, 20 snatches 95#, 20 back extensions, 20 pullups, run 400, 10 snatches 95#, 10 back extensions, 10 pullups

Time 23:54

Back and hams still very sore from DL run WOD, did thrusters pullup WOD about 12 hrs before this.

Comment #436 - Posted by: bg0731 at November 8, 2008 5:53 AM

as rx'ed 11:32

Comment #437 - Posted by: jamesthered at November 8, 2008 6:06 AM

I did "kelly" instead today @ CF Three Rivers
5 rounds of 400m run
30 wallball 20#
30 box jumps 24"
with a 20# weight vest

time - 44:37

M/24/6'3"/210#

Comment #438 - Posted by: Lorenzo Inglese at November 8, 2008 6:08 AM

m/44/175

2.25 mile warm up

as rx'd
13:48

400's done on street not track

Comment #439 - Posted by: Stu at November 8, 2008 6:10 AM

M/36/225/74 Started CF 11/02/08

15:27

Squats @ 50%

Comment #440 - Posted by: DLM at November 8, 2008 6:17 AM

45/m/155#

13:04

Comment #441 - Posted by: pat d at November 8, 2008 6:41 AM

Ran around the block. Had to slow down a bit around the roundabout because was surrounded by a mushy mess of wet leaves.

12:17

Comment #442 - Posted by: SueAnne/f/48/132/5'6" at November 8, 2008 6:58 AM

Great Workout! 15:27
m/67/6'1"/165

Comment #443 - Posted by: Jim at November 8, 2008 7:10 AM

12:39

Did it on a treadmill. Did 11.5 for the first and 10.5 for the last three.

Comment #444 - Posted by: BryanH at November 8, 2008 7:12 AM

23/m/195
12:23

Comment #445 - Posted by: Jesse at November 8, 2008 7:20 AM

14:20

scaled to 25 squats.

Comment #446 - Posted by: Deano at November 8, 2008 7:20 AM

13:29

almost one minute faster than last time

Comment #447 - Posted by: Nathan G at November 8, 2008 7:24 AM

25 tuck jumps instead b/c of knee 10:03

Comment #448 - Posted by: dbones at November 8, 2008 7:46 AM

As rx'd:

17:20

As a warm-up, I ran to the track that's one mile from my house. I had serious jell-o legs the first 100 or so meters of each 400 after doing the 50 squats. I'm sure others had this experience too. Ran the one mile back home as a cool-down.

Semper Fi!

Comment #449 - Posted by: Rob S. - 44/M/6'2"/200lbs at November 8, 2008 7:48 AM

21/m/83 kg been cf for a week and I love it

11:36

Comment #450 - Posted by: Ari at November 8, 2008 7:50 AM

Olivia - in back alley
14 minutes

Comment #451 - Posted by: Mike_h at November 8, 2008 7:57 AM

.5 mi warmup

As Rx'd

17:30

Comment #452 - Posted by: Saus 2 at November 8, 2008 8:10 AM

Time is a bit estimated since I didn't get the clock officially started until 1/2 through my 1st set of squats. However, I had another runner competing as well, so I can estimate based on his time as well.

I finished around 13:15, an improvement of over 1 minute on my previous time.

Comment #453 - Posted by: Tim 28/6'1"/200 at November 8, 2008 8:30 AM

m/25/215

as Rx'd on a Track.

10:30

Comment #454 - Posted by: pdub at November 8, 2008 8:38 AM

10:37

PR by just over a minute, was hoping to bust 10 minutes but had to take a breather on the last 2 sets of squats.

Seeing the insane 1:53 Fran video yesterday inspired me to try and beat my own best time, managed an 8:57 about 15 minutes after the 400m/squats, which was a PR by a minute.

Ran a slow mile to cool down.
Puked in my mouth.

Comment #455 - Posted by: JonK at November 8, 2008 8:45 AM

m/27/200#/5'11"

15:35

Jon

17:20

Comment #456 - Posted by: randall.pink at November 8, 2008 8:49 AM

f/27/4/11"/105

on a treadmill
11:04
all squats unbroken

LOVED IT!

Comment #457 - Posted by: chrispy at November 8, 2008 8:54 AM

CFWU 3 rounds x 10 reps.

WOD as Rx'd
19:25
I hate running.

Comment #458 - Posted by: Refuerzo M/33/180/5'8" at November 8, 2008 9:02 AM

m/24/5'11/190

11:28

Comment #459 - Posted by: ian at November 8, 2008 9:37 AM

First time trying crossfit - 19:21 for the workout

Comment #460 - Posted by: Rob at November 8, 2008 9:53 AM

New to CrossFit - been doing it for 2 weeks and this is the first time doing this one. Did it in 19:20, probably could have gone a faster but didn't want to kill myself to early in this new regimen.

Comment #461 - Posted by: CrossFit_Bryan at November 8, 2008 9:55 AM

First time trying crossfit - 18:42 - looks like I took it too easy - have some work to do -

Comment #462 - Posted by: Rob at November 8, 2008 10:00 AM

14:45 that sucked.

Comment #463 - Posted by: jbear 34/m/72" 225 lbs. at November 8, 2008 10:13 AM

11:53(Pr)old pr 12:54

Comment #464 - Posted by: Jonblaze at November 8, 2008 10:19 AM

14:39

Comment #465 - Posted by: John at November 8, 2008 10:20 AM

M/23/6'1"/230

14:19

Run on treadmill. Legs are screaming. Great WOD cycle.

Comment #466 - Posted by: T P at November 8, 2008 10:24 AM

10:28 as Rx.

Camp Fallujah, Iraq

Comment #467 - Posted by: Fletcher Christian at November 8, 2008 10:24 AM

m/48/178

as rx'd 12:01

Joeyb m/18/160 as rx'd 16:52

Nice fall day for running, a little hilly but that's reality

Comment #468 - Posted by: mikeyb at November 8, 2008 10:46 AM

32/M/170
Row 400m + 50 squats 4x
14m30s

Comment #469 - Posted by: GPerron at November 8, 2008 10:53 AM

32/m/215
12:24

Comment #470 - Posted by: DPrice Akron,OH at November 8, 2008 11:05 AM

A day behind..
CFWU x3

WOD
:10::33

May of got under :10, but had some technical difficulties the last round. Really feeling Friday night & doing 2 or 3 a days.

Get some, Go again!

Comment #471 - Posted by: DJ at November 8, 2008 11:06 AM

21/m/5'11"185lb

Warm up: 20 pull-ups+ 20 dips. 800 meter run and stretch.

As rx'd: 8:41! Oohrah!

Comment #472 - Posted by: T Schmitt at November 8, 2008 11:06 AM

M 42, 165

as rx'd 12:20

Comment #473 - Posted by: RCB at November 8, 2008 11:37 AM

that was awesome!!!!!!!!!!

M/29/69"/160ish

as rx'd
11:01

Love the ones that make you throw up in your mouth a little :-)

Comment #474 - Posted by: NewnanJustin M/29/69"/165 at November 8, 2008 11:48 AM

14:58

Comment #475 - Posted by: DG M/30/170/5'9 at November 8, 2008 12:00 PM

m/33/6'0/190

15:00

Comment #476 - Posted by: Alex Kelley at November 8, 2008 12:15 PM

M/36/6'/200#

as rx'd
16:17

Been doing CF now for 3 weeks. I love it...

Comment #477 - Posted by: Mark B. at November 8, 2008 12:19 PM

M/6'0,205

11:11 as rx'd

I know I can get it faster next time

Comment #478 - Posted by: Jason Skeens at November 8, 2008 1:20 PM

M/28/180

as Rx'd
13:52

Comment #479 - Posted by: joseph at November 8, 2008 1:25 PM

Bella's first WOD (4 years old; 45" tall; 42#): Modified to 10 squats; else same as Rx: 18:41.

Mom's time: 19:41. Quite a bit slower than last time, but I did it with my daughter, and it was worth it to run with her. It took me a minute to finish my extra 40 squats after she was done with her final 10.

Comment #480 - Posted by: Erica at November 8, 2008 1:32 PM

Modified scale
400m/35 squats x3 rounds
9:22

Did a 4th round untimed, 400m went down to a crawl but still felt good on squats.

Comment #481 - Posted by: frico at November 8, 2008 1:46 PM

13:05

Comment #482 - Posted by: cancs at November 8, 2008 1:47 PM

scaled version

400m/35 squats
3 rounds
9:22
Overall went slow on squats allowing me some rest.
did an extra round untimed - run went down to a crawl.

Comment #483 - Posted by: frico at November 8, 2008 1:48 PM

19:35

It's a good time for me. I'm a slow runner.

Comment #484 - Posted by: laurar at November 8, 2008 1:55 PM

Endurance is crappy, so scaled to 6 rounds of 200m and 25 squats (75% of workout)

Comment #485 - Posted by: Barrick 23/6'2"/185 at November 8, 2008 2:07 PM

time: 16:05

First Winter run: ran my measured neighborhood run (where in summer I usually run on HS track).

This winter I have decided to perform my runs in hiking boots (with soft rubber sole for good traction on ice) and lined pants.

Running surface was treacherous: extremely icy with snow cover on top. Fun stuff; however one must exercise some caution on sprints!

(Only 5 months to go!)


Comment #486 - Posted by: Ronnieboy at November 8, 2008 2:31 PM

9:51 but it was on an eliptical, I was watching the kids and coudn't go out so I used the wifes crosstrainer

Comment #487 - Posted by: nolan Clark at November 8, 2008 2:33 PM

16:12
ran about 520M in lieu of 400 each round

Comment #488 - Posted by: dyagg at November 8, 2008 2:34 PM

Substituted quarters with 120 stairs in stadium.
Bree- 15:30
Ben- 14:22
Ouch! Way ouch!!!

Comment #489 - Posted by: BenHub at November 8, 2008 2:39 PM

as rx'd

time = 11:43

Comment #490 - Posted by: Paul S_30/185/6'0 at November 8, 2008 3:04 PM

as rx'd
11:33

Comment #491 - Posted by: PJB at November 8, 2008 3:25 PM

M/30/5'9"/165

8:58

Comment #492 - Posted by: Antun Karlovac at November 8, 2008 3:30 PM

10:16 rx'd

Comment #493 - Posted by: platoondaboo at November 8, 2008 3:30 PM

m/24/6.1/199

As Rx'd

10:30 (pr)

Comment #494 - Posted by: AaronV at November 8, 2008 3:34 PM

13:01 ran 1 mile then 200 squats

Comment #495 - Posted by: Rory Mac at November 8, 2008 3:57 PM

M/30/70"/185

Warmed up with 1 mile: 7:05

WOD: 9:55

PR by 1:42.

Comment #496 - Posted by: Honcho at November 8, 2008 4:55 PM

15:22

Comment #497 - Posted by: crystal h F/120/5'3/25 at November 8, 2008 4:58 PM

m/43yo/6'5"/225 lbs

16:00

Comment #498 - Posted by: Craig at November 8, 2008 5:00 PM

12 min even
first time on the track instead of treadmill.

Comment #499 - Posted by: scalpel at November 8, 2008 5:05 PM

Run Squat
1'23" 1'09"
1'36" 1'23"
1'41" 1'21"
1'40" 1'21"

Total 11'34"

Comment #500 - Posted by: Bladerunner at November 8, 2008 5:33 PM

2:28
2:29
2:26
2:26

9:51, PR by 56 seconds

Comment #501 - Posted by: avitevet at November 8, 2008 5:39 PM

31yof/126/5'6"

15:21

34yom/170/6'0"

15:05

Comment #502 - Posted by: tdapnyc at November 8, 2008 5:50 PM

as rx'd on treadmill

10:50 (PR)

Comment #503 - Posted by: chris M/36/192 at November 8, 2008 6:02 PM

m/47/175

12:09

Comment #504 - Posted by: perry at November 8, 2008 6:16 PM

First CrossFit WOD ever.

m/26/5-9/160lbs

10:54 as Rx

Muscles are definitely not used to those kind of reps. Gonna give CF WODs a try for a couple weeks to shock my system a bit. First one was fun, but a real killer.

Comment #505 - Posted by: Chris Morth at November 8, 2008 6:39 PM

M/19/150/5'8"

as rx'd: 12:42... a minute 10 second pr, I felt good

Shane and David, as rx'd: 16:14

Jamie: 10:56

Comment #506 - Posted by: justin Routt at November 8, 2008 6:41 PM

M/31/5'5"/128

Time 11:12

Four rounds for time of:
Run 400 meters (treadmill)
50 Squats

Comment #507 - Posted by: Shogun at November 8, 2008 6:59 PM

M/19/165/5'7

As Rx'd

15:52

felt really good the whole way through but there's always room for improvment!

Comment #508 - Posted by: Nico at November 8, 2008 7:02 PM

15:27
previous 18:18

M/39/150

Comment #509 - Posted by: Ticotexas at November 8, 2008 7:07 PM

12:17

Comment #510 - Posted by: Troy/6'4"/200/St.Louis at November 8, 2008 7:24 PM

18:34

Comment #511 - Posted by: cak at November 8, 2008 7:30 PM

10:57

Comment #512 - Posted by: Huey at November 8, 2008 7:49 PM

As Rx'd
10:26
Previous time: 10:49
Goal for next time: sub 10:00

Comment #513 - Posted by: Frank M/17/162/5'10" at November 8, 2008 7:50 PM

13:07 (pr)

Comment #514 - Posted by: scott m/6'0"/189 at November 8, 2008 7:51 PM

F/38/5'6"/140

13:49

M/41/5'11"/185

12:37

Comment #515 - Posted by: nutfam at November 8, 2008 7:53 PM

28/m/6'2"/168lb

22:23.6

Comment #516 - Posted by: Krunko at November 8, 2008 9:42 PM

27/m/5'10"/205lbs

14:43

First time doing it. First 400m was "ok" at 1:30 (I suck at running). Got first 50 squats without stopping, then it went to crap, 400's became jogs, squats went 30/20, 30/20 then 25/25 on last round.

Comment #517 - Posted by: grambo at November 8, 2008 9:59 PM

Time 14 min 53 sec

Quicker than last time 18min 14 sec.

Ran on the treadmill.

I hate running.

Also did Elizabeth trying to catch on wod's I missed during my holiday.

I ordered weight lifing shoes but they are far too wide. Does anyone know of good shoes for women.

Good Fun

Comment #518 - Posted by: Elaine - Scotland at November 9, 2008 3:07 AM

Oh yah, I love running days... The only day I am proud to put up my times... All 4 400's at 1:05 on the treadmill, thats as fast it will go... and averaged 1:15-1:20 for all four sets of air squats... So rougly 9:20-9:40...

Comment #519 - Posted by: PFC Cruso at November 9, 2008 3:27 AM

26/M/175
11:20

Comment #520 - Posted by: Mark Perrault at November 9, 2008 4:04 AM

26/m/175
13:29

Comment #521 - Posted by: Skillet at November 9, 2008 4:48 AM

16:40 matching my PR exactly

Comment #522 - Posted by: jb305 at November 9, 2008 5:59 AM

As rx'd:
13:58
Last time was 19, so way a new PR!

Comment #523 - Posted by: N8 34/511/205 at November 9, 2008 6:30 AM

30 min warm up run

11:05 as required

30 mins of core

Comment #524 - Posted by: mastinero at November 9, 2008 6:56 AM

13:26

Comment #525 - Posted by: Chad M at November 9, 2008 7:18 AM

F 37

16:35 as Rx. 1:20 better than last time!

Comment #526 - Posted by: Edda at November 9, 2008 7:51 AM

29/m/64kg

As rx'd 11:00

I drank way too much last night.

Comment #527 - Posted by: gerard mcauliffe at November 9, 2008 8:55 AM

15:40

At Central High track.

1st time for this one.

Well...at least it leaves room for improvement.

Comment #528 - Posted by: Justin W at November 9, 2008 8:59 AM

As Rx'd on treadmill :(

10:15

Comment #529 - Posted by: Nick Ballstaedt at November 9, 2008 9:17 AM

34/M/190/6'

As Rx'd

9:59 pr by 2 min

Comment #530 - Posted by: amped at November 9, 2008 9:26 AM

m/20/160/5'9"

14:53

SLOW

Comment #531 - Posted by: JohnFahn at November 9, 2008 9:34 AM

16:34 as RXed

Comment #532 - Posted by: mws at November 9, 2008 10:30 AM

14:49

Comment #533 - Posted by: S Fogle at November 9, 2008 11:03 AM

M/48/153

13:48.

Poor effort.

Comment #534 - Posted by: bingo at November 9, 2008 11:43 AM

36 M 170#

11:41 (PR)

Comment #535 - Posted by: DWag_AZ at November 9, 2008 11:46 AM

as rx'd

12:10

11:50 (pr)

Comment #536 - Posted by: al deezy at November 9, 2008 11:57 AM

M/24/5'10"/145

081109 14:31

Comment #537 - Posted by: Butte at November 9, 2008 12:23 PM

M/23/5'8"/175

As Rx'd*

15:43

*either the track is longer than 400m or i had a really bad day, hopefully it was the former

Comment #538 - Posted by: MagicMitch at November 9, 2008 12:33 PM

as rx'd w/ 25lb vest: 15:31

Comment #539 - Posted by: DO_it_UP m/23/5'10"/165 at November 9, 2008 12:50 PM

20/m/6'2"/195lbs

As Rx'd:
14:26

Really sucked it up today - my legs were still killing me from the past couple of workouts.

Comment #540 - Posted by: J.Hard at November 9, 2008 12:57 PM

Loop around block between 475m-500m according to Garmin.

16::59

Comment #541 - Posted by: jefe at November 9, 2008 12:58 PM

19:46 as Rx'd
Terrible

Comment #542 - Posted by: JLP at November 9, 2008 1:08 PM

Rx

12:34

m 44 5'9" 181 lb

Comment #543 - Posted by: bobby c at November 9, 2008 1:37 PM

m/22/5'7/170

Did 400m row instead
I thought my legs were going to crumble underneath me. Definitely feel like jelly right now

14:33

Localized fatigue in the legs definitely brought my time way down.

Comment #544 - Posted by: Jay Milne at November 9, 2008 1:41 PM

16'44"

Subbed run around residential block for 400m. Might have been a little longer than Rx.

Comment #545 - Posted by: JLL M/47/6'1"/210 at November 9, 2008 1:54 PM

M/23/168lbs

As rx'ed 11:58, about 46 seconds slower then PR (11:12), but my legs were soar from a workout done the day before which was leg specific.

Comment #546 - Posted by: Larry-CrossfitSuffolk at November 9, 2008 2:14 PM

12:07 (tied my PR)


not too shabby considering the condition my legs were in from yesterday's thrusters/pullup destruction...

Comment #547 - Posted by: stinker [26/m/160#] at November 9, 2008 2:16 PM

F/34/118#

17:36...slow.

Comment #548 - Posted by: spy at November 9, 2008 2:43 PM

My knee was acting up a bit so I did 15 minutes on the Stairmaster instead.

Comment #549 - Posted by: roberth at November 9, 2008 2:59 PM

m/20/190

as rxd... on indoor track so slowed it down a bit.

14:37, very happy with the performance though

Comment #550 - Posted by: TMart at November 9, 2008 4:03 PM

Rx, treadmill
14:40

Comment #551 - Posted by: Franc [m/28/6'4"/175] at November 9, 2008 4:11 PM

30/M/78kg

As Rx'd
11:02

Comment #552 - Posted by: Teejay at November 9, 2008 4:15 PM

12:47

Comment #553 - Posted by: jek-M/36/66"/165 at November 9, 2008 4:28 PM

track was under construction so i had to run 100m, and turn back 4 times.
definately messed with the time, oh well.
and my legs we're still tore up from wednesdays workout..
weird.

anyways as rx'd: 11:46

Comment #554 - Posted by: Gabe T. M/21/5'7"/165 at November 9, 2008 4:29 PM

FROM OZ 11min 54sec

how can AUSSIES compete in the xfit games?

my email robd12@hotmail.com or robert.downton@defence.gov.au

Comment #555 - Posted by: ROB DOWNTON CrossFit Norwest at November 9, 2008 4:33 PM

17:15

First WOD. Already a big fan.

A little slow for someone who calls themselves a runner. I can make excuses and say I had a ruck march that morning.

Comment #556 - Posted by: ZL-175m/22/72" at November 9, 2008 4:36 PM

M/32/6'/190

As RX'd. CF warm up.

9:03

Comment #557 - Posted by: Justin Taplin at November 9, 2008 4:50 PM

using the treadmill
13:14

Comment #558 - Posted by: JokerHB at November 9, 2008 4:53 PM

Ed-M/36/200
as rxd 12:22 Fell back a little.

Jen-F/32/147
as rxd 12:30

Comment #559 - Posted by: Eduardo @CF Pacifica at November 9, 2008 5:16 PM

coming in a day late. in P-cola for a wedding.

yo mark p!

CFWUx3
As Rx'd
11:55

Comment #560 - Posted by: mattyb_58 at November 9, 2008 5:42 PM

Did 13 mile long run in the AM.
Swam an easy 500m to loosen up.

Did 18 rounds of the 65 lb thruster/pullup workout at noon.

Then did this workout with my son.
I did 9:55 which was about 7 seconds better than the first time that I did it.
M/5'8"/155

Jonathan, 8 1/2 did 11:29.

Comment #561 - Posted by: Darol T at November 9, 2008 5:50 PM

Age 52/BW 245# Subbed 500 meter rows for runs (16:21), at the Brandywine Valley YMCA.

Comment #562 - Posted by: Stan K at November 9, 2008 6:07 PM

Four rounds for time of:
Run 400 meters
50 Squats

11:41
---------------------------
Compare to 080927

11:59

Comment #563 - Posted by: Louis Herrera Jr. 49 70" 182 at November 9, 2008 6:21 PM

47/M/184
As rx'd
a horrible 19:30
pre appendicitis
13:36

Comment #564 - Posted by: Zim at November 9, 2008 7:12 PM

19:14 (after doing 1RM power cleans)

Comment #565 - Posted by: dgerts at November 9, 2008 7:16 PM

19:16

A little longer, but no subs

Comment #566 - Posted by: Headhunter at November 9, 2008 8:18 PM

34/m/205

11:40

Comment #567 - Posted by: pakchuk at November 9, 2008 10:00 PM

as rx'd: 12:42

Comment #568 - Posted by: jth at November 10, 2008 12:20 AM

last time rxd 11.23

this time rxd 11.36

Comment #569 - Posted by: rick/UK/male/30yrs/5'10"/72kgs at November 10, 2008 3:27 AM

as rx'd

TOTAL: 10:56

@ Vlijmen

Comment #570 - Posted by: Michel van Grinsven 24 / m / 175 lbs / 6'0 / Rotterdam at November 10, 2008 5:27 AM

36/m/172

10:16 PR

Previous
11:35
12:44

Comment #571 - Posted by: sullinator at November 10, 2008 6:05 AM

CFWU

14:43 (in front of house running in neighborhood - it has hills and just guessed on distance)

2 minutes slower than last track workout

Comment #572 - Posted by: DJB at November 10, 2008 6:17 AM

25/m/196/6'7"

lower 200m track was not available, so ran up top

4 rounds:
Ran 2 laps of upper track at Lindbergh Center (approx 1/3 mile)
50 squats

17:54

Comment #573 - Posted by: JollyGreenGardener at November 10, 2008 6:17 AM

08/11/08
On the track (windy)
10:59 (previous attempt, 16/07/08, 10:50)
R1 1:15/1:08 (1:10/1:10)
R2 1:31:1:13 (1:23/1:15)
R3 1:40/1:25 (1:36/1:18)
R4 1:41/1:02 (1:42/1:12)

Comment #574 - Posted by: blackrockboy at November 10, 2008 6:24 AM

m/5'11/220/29

18:28

Comment #575 - Posted by: AJ at November 10, 2008 6:59 AM

2nd attempt at a WOD.

muscle failure at 2nd round of squats. should've scaled.

Comment #576 - Posted by: scott at November 10, 2008 7:24 AM

Rx'd = 13:44

Comment #577 - Posted by: DAM M/19/5'10"/160 at November 10, 2008 7:47 AM

Running Treadmill

10min:32sec

Comment #578 - Posted by: Laurence of Arabia at November 10, 2008 7:53 AM

19:25

Comment #579 - Posted by: yannix at November 10, 2008 7:57 AM

Did the wod 24:30

Comment #580 - Posted by: Mike Garner at November 10, 2008 8:19 AM

done under the watchful eye of CCT Joey at Freedom CrossFit in Prescott, AZ, on a beautiful day at 5000' MSL, 14.33.

Thanks Joey. Paul

Comment #581 - Posted by: Apolloswabbie 074 205 44 yoa at November 10, 2008 8:44 AM

Did this as my first Crossfit workout, as RX'd 14:21

Comment #582 - Posted by: Phil at November 10, 2008 9:24 AM

f/142/31

as rx'd
14:49 pr

previous
17:10

Comment #583 - Posted by: T. Frazier at November 10, 2008 9:28 AM

m/32/185/5'10"
as rx'd:15:32
lost time resetting the treadmill
each time. Maybe I'll try leaving
it running while I do the squats.
~Crossfit 4 life till death

Comment #584 - Posted by: BobNJ at November 10, 2008 10:02 AM

Did this Saturday, couldn't log it until today.

as rx'd: 24:15

Comment #585 - Posted by: Billy M at November 10, 2008 10:06 AM

11:35(PR)

Comment #586 - Posted by: Lance D 26/M/69in/189lbs at November 10, 2008 10:25 AM

M/34/185/6'2"

13:48- first time on this workout, treadmill at 9.0 mph.

Comment #587 - Posted by: Chad Bakken at November 10, 2008 10:50 AM

M/30/6'/215

as Rx: 13:51 (PR)

Comment #588 - Posted by: Stinkynutts at November 10, 2008 11:05 AM

M/29/6'3"/175

14:56

Comment #589 - Posted by: RayP at November 10, 2008 11:09 AM

400 m row 25:05

Comment #590 - Posted by: robr526 at November 10, 2008 11:47 AM

Did the entire wod in 24:30. Sore as hell today!

Comment #591 - Posted by: Mike Garner at November 10, 2008 11:57 AM

As Rx'ed
17:43

Comment #592 - Posted by: MK at November 10, 2008 1:08 PM

13:51, PR

Last time was 14:58

On TM running at 11.5, 11.1, 11.0, 11.0

Comment #593 - Posted by: Brad 33/M/215/74" at November 10, 2008 1:52 PM

Did as Rx'd but on the squats did 2 sets of 25 between each run.

m/59/5'11"/170

Time: 16:05

I'm a couple of days behind. Did this on Monday

Comment #594 - Posted by: Tom Conant at November 10, 2008 1:53 PM

15:13 -- stupid treadmills

Comment #595 - Posted by: quallnow at November 10, 2008 2:37 PM

23/F/65kg

3 rounds, time: 12:30 (very hung over...)

Comment #596 - Posted by: JI at November 10, 2008 2:52 PM

M/42/212

AS Rx'd on treadmill@ 2.5% grade Lost a lot of time getting the treadmill back up to speed after the squats

16:08

Comment #597 - Posted by: Kevin Seiwell at November 10, 2008 4:31 PM

31yom, 5'9, 160#
11:51

Comment #598 - Posted by: Pierre D at November 10, 2008 4:32 PM

done Saturday 11/8/08

26/f/5'2/132#

breakfast: run 5.33 miles = 40 mins

WOD: as rx'd
time = 10:13

legs felt like lead.

work work,
back to big box at nite for Lynne (results posted there)

Comment #599 - Posted by: cleverhandz at November 10, 2008 4:45 PM

M/31/5'4/149
AS rx'd
13:40
15 seconds slower than last time.

Comment #600 - Posted by: Matt B. at November 10, 2008 4:59 PM

Only second Crossfit workout 16:58. This stuff is awesome!

Comment #601 - Posted by: tnvolfireman at November 10, 2008 5:04 PM

Still recovering from nasty 2-week flu. Completed as Rx'd untimed.

Comment #602 - Posted by: JrJordan at November 10, 2008 5:45 PM

M/46/145

At the track sat 081108 PM

800m jog for WU

As Rx'd
13:24


Comment #603 - Posted by: jon h at November 10, 2008 8:09 PM

M/18/185#

WOD as rx'd

12:31

Comment #604 - Posted by: wg at November 10, 2008 8:57 PM

2 rounds (legs smoked from thrusters 2 days ago, squats weren't happening)

6:31

Last effort was 13:40 as Rx'd

Definitely feeling a sub 13 when fresh.

Comment #605 - Posted by: Skylar at November 10, 2008 10:03 PM

13:40

Comment #606 - Posted by: Eric at November 11, 2008 4:08 AM

17:30

I need to run faster

Comment #607 - Posted by: srd at November 11, 2008 4:12 AM

8.24

Comment #608 - Posted by: Schaller at November 11, 2008 4:46 AM

12z;44 as rx

Comment #609 - Posted by: Justin Smith at November 11, 2008 4:48 AM

Subbed running for X-trainer

Level 9, Distance 14
50 Squats

15:29min

Comment #610 - Posted by: Matt at November 11, 2008 5:08 AM

F/23/145

35 squats instead-

20:00

Runs felt better than they have yet :)

Comment #611 - Posted by: jess at November 11, 2008 5:17 AM

bw 252.5
4 rounds of: run 480m(3 laps), 50 squats below parallel. 21:20 brutal!

Comment #612 - Posted by: Geoff L at November 11, 2008 5:52 AM

Four rounds for time of:
Run 400 meters (subbed 500 m row)
50 Squats

Time: about 16 minutes (Ironman watch broken) Last time 15:33

Comment #613 - Posted by: blades at November 11, 2008 8:37 AM

8:23

3 x 400m w/ 50 squats

Comment #614 - Posted by: keith at November 11, 2008 8:38 AM

PS, also did 1x5x245 DL before WOD

Comment #615 - Posted by: blades at November 11, 2008 8:39 AM

Movement prep warmup, then stopped by the high school after dropping Matt off at KG.
11:44
Laps of 1:23-1:41-1:46-1:44
Need to do squats faster last set was 53, others were 1:20+

Comment #616 - Posted by: Doug at November 11, 2008 9:54 AM

m/42/203/5'11
as rx'd 15:14

mile warmup and mile cool down

1:45
1:27
2:14
1:56
2:24
1:46
2:09
1:29

Comment #617 - Posted by: p. l. at November 11, 2008 10:32 AM

M/33/225/6'

As RX'd 16:59. 1 minute faster than last time we did this one in August.

Also need to run faster!

Comment #618 - Posted by: Leftridge at November 11, 2008 11:25 AM

1)3:34
2)3:49
3)3:51
4)3:48
TOTAL)15:04

Comment #619 - Posted by: mdbyrne at November 11, 2008 11:40 AM

20/M/182

13:25 Rx'd

Comment #620 - Posted by: A.C. at November 11, 2008 12:01 PM

M/37/6'1"/185

10:10 Rx'd

Comment #621 - Posted by: Gunnar at November 11, 2008 12:05 PM

as RX'd: 15:02 PR!
Shaved off another minute

Comment #622 - Posted by: Lee in NV M/55/200#/71" at November 11, 2008 12:13 PM

underestimated this one. my legs felt like jello near the end, and i wanted to puke.

13:39

Comment #623 - Posted by: benji at November 11, 2008 1:56 PM

Did this on Sunday.
"Jelly-Legs"
Run: 400m
SQ: x 50
4 rounds 12:11
PB by 0:14

Comment #624 - Posted by: Harpo m/41/5'7"/145 at November 11, 2008 3:22 PM

12.04 pr by minute on treadmill

Comment #625 - Posted by: Rosie in Atl at November 11, 2008 4:05 PM

11:48, as RXed.

Runs on my hilly outdoor route just killed my legs. Bad head cold contributed to the overall lousiness of this.

Comment #626 - Posted by: David Knutzen at November 11, 2008 4:43 PM

As Rx'd From garage with hills:
13:00:11 PR

Later
Pushups
50
30
20
10

Comment #627 - Posted by: CRAthens M/37/6'3"/189 at November 11, 2008 6:03 PM

About 25 minutes.

Comment #628 - Posted by: NYCRaider at November 11, 2008 6:04 PM

38m 185
13:28
slower than last time. boo.

Comment #629 - Posted by: dmic at November 11, 2008 6:09 PM

14:26

Comment #630 - Posted by: inez f/27/123 at November 11, 2008 7:39 PM

m/41/205

10:14

on treadmill

Comment #631 - Posted by: bearcat at November 11, 2008 8:58 PM

27 yom 6'2" 155#

On 7/14/08 with 500m row sub.

500m row split times

1:55
1:58
1:58
1:59

16:22

On 11/11/08

Pre: CFWU x3 (minus GHD situps..pullups, back extensions, squats x2)

WOD as rx'd with 500m row:

1:47
1:53
1:55
1:58

15:56

Comment #632 - Posted by: Skeletor at November 11, 2008 9:30 PM

40/m/176cm/72kg

As rx'd

10:45

Splits: 2:32, 2:44, 2:47, 2:41

Comment #633 - Posted by: Memuc at November 12, 2008 12:27 AM

11.45
as rxed

Comment #634 - Posted by: Adc (CrossFit Sydney) at November 12, 2008 1:17 AM

M/ 34/ 130 lbs/ 5'-6"
As Required 11:58
Not too bad of a time. I'm actually pretty happy with it considering how sore my legs have been the past few days. I did two WODs within 16 hours or so because of scheduling problems. I just did a longer warm up before this and was o.k., but really sore... I had to stop after like 20 air squats and then do 10s with a few seconds break between. The runs were not too bad. Hopefully I'll be able to do this somewhat freequently to boost my cardio and recovery. I just got a heart rate monitor and I'm loving playing around with it to check it out vis a vis how I'm feeling during my workouts.

Comment #635 - Posted by: Anton at November 12, 2008 6:36 AM

To add to previous post

Weight: 165lbs, but used 135lb bar

Comment #636 - Posted by: MJS at November 12, 2008 7:48 AM

12 minutes, subbed eliptical for running

Comment #637 - Posted by: MJS at November 12, 2008 7:50 AM

doing this on a treadmill sucksss

3:05
3:39
3:15
3:29

these times are not actual. i don't even think they are close. i know they would be a lower if i did this outside.

Comment #638 - Posted by: scubasteve 36 170 at November 12, 2008 11:18 AM

m/30/6/205

14:30

PR by 29 sec. (Quads were shot for about 3 days on this one.)

Comment #639 - Posted by: Andy A at November 12, 2008 2:18 PM

m/46/5'10"/170
12:45

Comment #640 - Posted by: JLG at November 12, 2008 3:45 PM

12:43 on cycle track so a little more than 400m.. but I'll take it

Comment #641 - Posted by: K Stone at November 12, 2008 4:01 PM

As Rx'd

12:54

Comment #642 - Posted by: Kim Phan 27/F/115 CrossFit Emerald Coast at November 12, 2008 5:47 PM

13:39

Comment #643 - Posted by: Rookie - Crossfit Gold Coast at November 12, 2008 11:01 PM

38/m/175

as Rx'd 10:56

Comment #644 - Posted by: alex at November 13, 2008 4:39 AM

11/12

sub'd 500m C2 rows for run:

19:39

Comment #645 - Posted by: TommyKrackCorn at November 13, 2008 6:38 AM

13:00

Comment #646 - Posted by: Mulcahy at November 13, 2008 6:38 AM

Rx'd
Sta 7
First 25 done with ohs wooden dowel
11:21

Comment #647 - Posted by: SAJ 175/m/30 CFCoastal at November 13, 2008 2:32 PM

12:15

wow that'll get your heart goin'.

Comment #648 - Posted by: bk at November 13, 2008 3:16 PM

m/36/6'4"/97kg

9:59

Comment #649 - Posted by: JT at November 13, 2008 4:48 PM

M/52/6'/180

Ran 440's yds on track...

12:57 total

Comment #650 - Posted by: Dave Miklos at November 13, 2008 8:29 PM

Powers_M/24/5'10"/180_ARMY

10'37"

Comment #651 - Posted by: Powers_M/24/5'10"/180_ARMY at November 14, 2008 12:15 AM

24m/181/5'9"

15:36 as Rx'd

Did it on treadmill so in reality more like 15:20

Comment #652 - Posted by: Fangsout at November 14, 2008 5:47 AM


16.18

3.28
4.06
4.54
3.47

Ouch. Felt awesome. But did 14.34 last time.

Comment #653 - Posted by: Jon - 40/M/165/5'11" xfit since 6/08 at November 14, 2008 11:06 AM

9 mins 35. can't believe how tough the last half of each 400 was

Comment #654 - Posted by: nick m/37/6ft/185 at November 14, 2008 7:08 PM

m/35/5'9/174

CFWU - 3. Regular reps. Superman. Burgener.

12:47 at indoor track at gym.
2:42
3:24
3:24
3:17
Little disapp w/time since it was at indoor track. Remember to breathe on each squat rep.
9/27: 2:47,3:16,3:31,3:21=12:55 - at house
7/14: 13:34
2/21: 11:25 - indoor track

Comment #655 - Posted by: jrm at November 14, 2008 8:48 PM

10:56

last time 11:33

Comment #656 - Posted by: rowcoach at November 15, 2008 4:10 AM

f/25/5'9/138-ish

16:35 SLOW!!! (last time 14:10)

couldn't get on a track, forgot my garmin (am out of town), so I had to try to remember the markers. Not sure I got them right. 1st and 3rd "400s" up hill, 2nd and 4th down hill. Just felt cold and slow.

Comment #657 - Posted by: heazza at November 15, 2008 6:51 AM

12:54

Comment #658 - Posted by: Ryan Jones at November 15, 2008 7:56 AM

as rx'd:

14:42

Comment #659 - Posted by: MikeyPaul - m/27/5.8/174 at November 15, 2008 11:49 AM

cfwu, 13 burpees

as rx'd
14:44

then some more burpees

Comment #660 - Posted by: doron at November 15, 2008 12:06 PM

m/6'/43/176

As Rx'd 17:47

Previous 15:40

Comment #661 - Posted by: sfgrey at November 15, 2008 1:25 PM

16:40

m/27/170

dissappointed

Comment #662 - Posted by: multibomber at November 15, 2008 5:48 PM

As Rx'd

9:36

PR!!

Comment #663 - Posted by: Andrew m/21/6'2''/180lbs at November 16, 2008 10:22 AM

12.49 street runs 400M, touch floor each squat..
wu=20 min stairs random lvl 8

13.03 street runs 400M, touch floor each squat..uggg tried to break 13
wu=20 min stairs random lvl 8
full yoga split

Comment #664 - Posted by: gregev at November 16, 2008 11:04 AM

My route takes me 450m.

12:02mins. Beat my last time by 61 secs!

Comment #665 - Posted by: BarryT at November 16, 2008 1:23 PM

12:25 as rx'd

Comment #666 - Posted by: scugs at November 16, 2008 5:33 PM

28:55

Comment #667 - Posted by: EdC at November 16, 2008 6:53 PM

11:40 treadmill

Comment #668 - Posted by: kunkle at November 17, 2008 6:36 AM

21:24 treadmill

Comment #669 - Posted by: danimal at November 17, 2008 9:34 AM

Ran on my street so not too sure on the distantnce. 20:23

Comment #670 - Posted by: CowboyDave-M-31-178-5'8 at November 17, 2008 2:28 PM

FFC
Nice Florida day, ran against wind and then uphill on return - tired from lack of sleep

2 rounds 5:51

New Balance 790 recommended by others on this site are well worth the investment

Comment #671 - Posted by: Jas F/57/118 FFC M/53/210 at November 18, 2008 8:11 AM

16:35

Comment #672 - Posted by: Derian at November 18, 2008 6:23 PM

WOD: 4 Rounds of

-Run 400 meters on Treadmill: 2 degree incline, Speeed 8

-50 Squats on Vibrator Plate

Stopped halfway into Round 4 run.

Time: 14:05

Comment #673 - Posted by: edtkd at November 19, 2008 5:11 AM

16:48 :( 14km-hr treadmill..think squats held me up because now using arm up!!pace is different..was dead just the same
pr 16:06 7.5 mi-hr

Comment #674 - Posted by: footdoc at November 19, 2008 9:09 AM

2008-11-18
Total: ~16:46

2008-07-14
Total: 20:21

Comment #675 - Posted by: Adam B. | 36m | 6'1" | 201 lbs. at November 19, 2008 2:21 PM

M/22/72/212
12:54
Working with 2 other guys:
M/16/68/110
14:40
M/30/68/170
16:06

Comment #676 - Posted by: Goose at November 20, 2008 7:26 AM

as rx'd

13:48

Comment #677 - Posted by: ej at November 20, 2008 1:03 PM

Meyer- PR 13:41
Harb- 15:58
G- 11:56
Edler- 14:15

Comment #678 - Posted by: Meyer at November 30, 2008 5:50 AM

Meyer- PR 13:41
Harb- 15:58
G- 11:56
Edler- 14:15

Comment #679 - Posted by: Meyer at November 30, 2008 5:51 AM

44/m/165

As Rx

12:48

Comment #680 - Posted by: moglee at December 2, 2008 5:57 PM

cfwu x 2
wod
runs outside,air squats
4:27,4:55,5:35,5:45
total 20:44

Comment #681 - Posted by: kcm at December 4, 2008 6:57 PM

14:30 @ home w/ hill in about 20 deg. plus windchill

Comment #682 - Posted by: Bman19 at December 7, 2008 5:48 PM

Matt - 15 min. but only 25 squats each round
Tim and Michael - only about 15 squats each round
Bev - walked the run
Rachel - no show

Comment #683 - Posted by: M DOG at January 1, 2009 6:43 AM

F/27/5'6"/210

As Rx'd

25:56 (PR)

(9/28/2008: 27:34)

Comment #684 - Posted by: TiggerCooper at February 22, 2009 5:58 PM

12:25

Comment #685 - Posted by: Manchild at April 28, 2009 12:15 PM

F/27/5'6"/210

As Rx'd

24:51 (PR)

Comment #686 - Posted by: TiggerCooper at April 29, 2009 5:33 PM

39 m / 6'2.5" 190lbs

1:14
1:26
1:22
1:21

Total time 18 minutes

Compared to others on the board I was slow on the squats in between. There are some impressive times on this board!

Comment #687 - Posted by: Jason at May 20, 2009 4:53 AM

25 M/5'10/180
As Rx'd
10:30

Comment #688 - Posted by: Ryan at May 20, 2009 5:55 AM

28 M/6'3"/195
as Rx'd
10:11

anyone else think crossfit needs a better forum for discussions? I hate scrolling through peoples rants and witty banter just to see the results of everyones WOD.

"that others may live"

Comment #689 - Posted by: joepj07 at May 20, 2009 1:04 PM

12:40
that was running into a 30mph crosswinds

Comment #690 - Posted by: tyler at May 20, 2009 1:33 PM

as recommended:

10:01

dirt track.

Comment #691 - Posted by: Artimus Clyde at May 20, 2009 4:13 PM

17 M/5'7"/150
as Rx'd
9:52

Comment #692 - Posted by: Stephen J at May 20, 2009 5:09 PM

M/22/5'10"/170lbs
as Rx'd
12:17

Comment #693 - Posted by: Daniel Sonsini at May 22, 2009 10:13 AM
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