my legs are hurting just thinking about this

Loving the early posts.

sick nasty...im excited

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

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

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

It's all about compromise.

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

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.

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

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

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

nice early post! are these airsquats?

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

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

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

Nice, kind of looking forward to it...

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

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

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

Squats are unweighted squats.

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.

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

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.

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

Yay a run!

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

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

Hate this WOD

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!

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.

m/25/5'8"/148

As Rx'd: 10:54 (PR)

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

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.

I agree with Bob #31 and Bryce #34

#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.

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?

#31 bob

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

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.

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

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.

I personally could not stop laughing. That was gold!

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

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!

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.

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

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.

#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.

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!

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

CFWU x3

as Rx'd 14:13

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...

#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.

m/38/6'3"/220

as rx'd 13:32

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!

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

Can't wait. Gotta beat 11 min!

#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!

#49

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

Boots & Utes 14:43

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)

as rx'd
9:41

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

Embrace the Burn!

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

17:30

now stepping stairs in supermarket like grandma did

f/27/5'1"/125-

11:43
rocky trail w/ a hill

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

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.

As rx'd

10:15

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.

As rx´d

9:54

12:19

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

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.

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.

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

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

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.

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

Stay Sunny San Diego

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

38/m/238

16:45

34/M/186

11:20

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

12:45..... your turn chief

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.

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.

#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.

15min 6 sec. Great workout.

M/177#/6'1"/28

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.

11:56

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"!

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

#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?

9:40

I can get it faster...

as rx'd

12M:53S (new PR)

GOODTIMES!!!

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 :).

12:10 as rx'd PR

Semper Fi

as rx'd 11:09

no track, walked off 400m here on Falcon

#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~

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.

as rx'd 14:38

as rx'd

13:10

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.

as rx'd, 18:30

As Rx'd

13:22

JroCk,

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

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!

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).

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

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.

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.....

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

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

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!

m/31/5'9"/167

13:51

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

bw 165

9:19 as rx'd

31/m/170

11:34 as rx'ed

PR by 2 min!!!

#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.

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.

30/m/5'10"/215

as rx'd

13:47

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

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

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.

28/m/220

as rx'd

14:28

M/23/6'/160

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

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

As rx'd

13:38 New PR

Quads were on fire! Rest day will be nice!

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%

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.

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!

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

Four rounds for time of:
Run 400 meters
50 Squats

Time= 14:29

2:40 plus or minus 10 seconds

11:10

#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.

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

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!!

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.

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...

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.

11:51 as Rx'd

PR by 43 sec

just keep getting faster

18/m/6 2/87 kilos

four rounds, 400m 25 squats 25 pushups

13.46

as rx'd
16:53

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

M/180/26/5'11

10:55

12:06

177/M/5'9

15:46

9:44
that burned the quads

34 miutes, slow but complete

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.

12:15

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

Noelle as Rx'd 13:48

Maria as Rx'd 13:58

jbear #120:

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

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

29/m/5'11"/200

As Rx'd on a treadmill

12:38

as RX'ed
15 min 10 sec

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.

M/29/160lbs

As Rx'd on a track

10:20

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

14:27
squats to 12 inches

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

Is this air squats/traditional squats??

#157 Steven

Squats are bodyweight only

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.

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. ;-)

11:30

14:28

400m laps approximate

m/34/172

15 mins 58 secs as RXd

as rx'd

18:00

3 minutes faster than last time.

M/39/6'/239

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

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.

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.

as rx'd: 11:12

12:36

Done on track

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

12:29

13:30 as Rx'd.

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.

as rx'd

10.38

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

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"

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

15:27(PR)

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

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.

14:30 on treadmill

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

As rx'd 11:10

triceps hurt from this one haha

as rx'ed on a track

9:25

M/36/5'8"/190

14:01

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!!!

11mins

as rxd 16:10

As rxd 22:oo
Pr by 6:oo

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

As Rx'd
14:38

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

M/25/135/5'11"

As Rx'd
11:00

14:13 as RXed

Finally, I'm getting competitive times!

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

m/28/6'1/187

as rx'd

11:56

#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!

# 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...

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'!!

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

Semper Fi

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

M 34/145/5'7"

As rx'd: 11:46

14:20

first time doing this WOD

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

F/22/5'6"/140

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

Four rounds for time of:
Run 400 meters
50 Squats

total time was 13:01

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

38m/6/183

wod as rx'd since 5/22/08

10:53

as rx'd 15:30(PR)

As Rx: 13:44

f/39/154

eliptical for run (medical reasons)
14:08

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

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.

F/42/5'6/124

As Rx'd 12:50

36 sec slower than last time

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

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

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.

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

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.

m/33/6'2"/250

as rx'd - 13:29

last time - 14:15

10:13 as rxd

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!

m/23/6'3/222

12:43

Legs=Done

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.

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

No Butt-Ball for squats

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.

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.

13:12

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

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

13:16

40 degrees 30 MPH wind not fun

11:03 PR

beat old PR by :49 sec

11:32

14:09

Man i suck at 400m...

m/35/215/5'11

As Rx'd
13:03

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 :-)

ran around the station
11:45

as rx'd

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

great vid!

15:44 mins

10min18sec

first time doing it, happy with the score

M/187/28

as rx'd:

11:40 mins (pr)

cfwu 3x15

17 mins

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.

previous time was an estimated distance around neighborhood

17:42

This time on treadmill

11:35

M/28/180

M/32/187/6'

As Rx'd 12:50

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

Still feeling those thrusters.

43/m/178#
11:32

Might I recommend this fine book:

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

http://tinyurl.com/5k9ws5

15:14

Last time: 15:44

M/31/6'/192

Treadmill 1% 10.5-11

12:08

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.

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.

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

24/m/186

Went to the local track to get a true distance.

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

F/25/120/5'2"

12:45

Kicked my a** & I loved it

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

21/M/73/170

12:25 as RXed. I love it.

m/41/160/6'

as rx'd:

12:45

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!

Didn't really have it today.

11:09 (22 sec short of PR)

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

30/M/180

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

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.

CFWU--bit lite on air squats

As Rx'd

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

CFWU -- bit lite on air squats

as Rx'd

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

m/28/170

12:57
treadmill 0.5%

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

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

As rx'd

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

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

M/31/140

As Rx'd:

12:23 (PR by 12 seconds)

Four rounds for time of:
Run 400 meters
50 Squats

12:38

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

m/31/230/68"

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

28/M/165

Four rounds for time of:
Run 400 meters
50 Squats

Time: 13:11 *PR by 1:06

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!

M/31/6'0/200

Indoor Track is 500metres:

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

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

13:18

34/m/203

KS: 9:55

MN: 10:05

A little short on the distance - indoor track.

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

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

As prescribed

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

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

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

M/19/5'11"/160

14:05

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

30M/5'6"/163#

As Rx'd: 11:53

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 :)

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.

45/182

12:39

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

27M / 5"11 / 160 lbs

as rx'ed 9:37 (PR)

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

#244 Kurt

Here's one for ya:

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

33/m/210/6'5"

12:51

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.

11:02

almost a minute off my pr... horrible.

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

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

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

14:30

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

m/53yo/230

10min elliptical wu

400m + 50 squats x4 = 19:39

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

28/M/140

As Rx'd

13:33

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

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

11:49

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

****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.

Left out the last 50 squats.

14:25.

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.

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

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

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

12:19 PR

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

m/41/183

17:00 flat

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

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.

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

24/M/6'1"/170

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

You're not training unless you're OVERtraining.

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.

17:24

3 naval academy plebes
9:11

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

M\44\190

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

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!

27m/6/230

As rx'd
14:30

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

m/36/190

as rx'd

12:54

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

Sick again..taking off to recover.

28/m/181

As rx'd
12:35

light wu

20081107 16:49
20080714 14:34

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

M/27/185

As rx'd

16:21

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!!

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

29/m/5'10"/163.5

sub
50x double-under (for run)

14:11

as rx'd.

11:27 (17 sec PR)

25/M/168/5'10"

Puppy dog

3 rounds:
400m run
20 squats

12:13

M/145/42

8:54

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.

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

12:26

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

CFWU-minus squats

18:13

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

2 rounds in 9:46

legs sore from weighted squats tuesday and thrusters weds

37yom/6'/200

16:36

460m runs

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.

#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.

27/m/178

14:20

16.12
ran 440 Meters in lieu of 400
then
50 situps

M/22/6'1/185

13:50

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

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

15:20

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

12:51

1st time with this.

9:45

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.

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

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

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.

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

13:20

13:30

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

11:00
2.5 rds

38/M/180/6'

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

WOD as rx'd 11:48

m/40/5'10"/172

20:14

partial hills

Scaled WOD:

3 rounds of:
400 meter run
50 squats

11:43 min

M/33/208/6'0"

GHD Med Ball situps 3x10
Power Snatches 3x5

WOD as rx'd 14:54

M/47/5'9"/170

Nursing a sore achilles so subbed 500m rows.

15:26

as rx'd: 12:57

~32 at shasta, deleted time on accident.

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!

WU-26 burpees

as rx'd:

15:40 (PR)

14:52

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)

As rx'd,

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

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

4 rounds
300 turns jump rope
50 squats
13:59

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!

32-F
as rx'd
12:26

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!

24:13 as rx'd on treadmill

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.

M/36/5'7"/180

CFWU

15:00

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

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

as rx'd:

12:48

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

17 min

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)

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

11:06 Pr

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

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.

15:02

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

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

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!

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.

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.

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

CFWU x 2

WOD as RX'd
10'01"

11:55 PR, I think

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...

11:24

Diet. Must. Change.

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

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!

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.

9:44 pr by 2 seconds

subbed row
14:XX

19:35

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

13:56

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

14:15 as rx'd

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.

As Rx'd
9:43

15 squats per round - 12:20

m/39/5'4"/141

12:23 (pr by 0:18)

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.

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

40/M/153

14:27(11 second PR)

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.

Rxd on track

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

37/6'2"/196

Time: 11:17 as Rx'd

32m/5'10"/200#

15:09

As Rx'd
20:02

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

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

Rx'd 11:17

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

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

13:39

m/22/215

14:37

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.

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

17:19

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

14:07

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

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.

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!

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

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.

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

TSCHANZY M/46/5'9"/165

11:42

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

.25 mile run
50 squats

.25 mile run
51 squats

.25 mile run
55 squats

.25 mile run
65 squats

14:42

M/29/73/183
as Rx'd
22:13

on treadmill (9.0-10.3)

12:46

m/24/107/187

first wod ever
17:56

As rx´d: 12.04

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.

19:01

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.

as rx'ed 11:32

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#

m/44/175

2.25 mile warm up

as rx'd
13:48

400's done on street not track

M/36/225/74 Started CF 11/02/08

15:27

Squats @ 50%

45/m/155#

13:04

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

Great Workout! 15:27
m/67/6'1"/165

12:39

Did it on a treadmill. Did 11.5 for the first and 10.5 for the last three.

23/m/195
12:23

14:20

scaled to 25 squats.

13:29

almost one minute faster than last time

25 tuck jumps instead b/c of knee 10:03

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!

21/m/83 kg been cf for a week and I love it

11:36

Olivia - in back alley
14 minutes

.5 mi warmup

As Rx'd

17:30

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.

m/25/215

as Rx'd on a Track.

10:30

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.

m/27/200#/5'11"

15:35

Jon

17:20

f/27/4/11"/105

on a treadmill
11:04
all squats unbroken

LOVED IT!

CFWU 3 rounds x 10 reps.

WOD as Rx'd
19:25
I hate running.

m/24/5'11/190

11:28

First time trying crossfit - 19:21 for the workout

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.

First time trying crossfit - 18:42 - looks like I took it too easy - have some work to do -

14:45 that sucked.

11:53(Pr)old pr 12:54

14:39

M/23/6'1"/230

14:19

Run on treadmill. Legs are screaming. Great WOD cycle.

10:28 as Rx.

Camp Fallujah, Iraq

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

32/M/170
Row 400m + 50 squats 4x
14m30s

32/m/215
12:24

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!

21/m/5'11"185lb

Warm up: 20 pull-ups+ 20 dips. 800 meter run and stretch.

As rx'd: 8:41! Oohrah!

M 42, 165

as rx'd 12:20

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 :-)

14:58

m/33/6'0/190

15:00

M/36/6'/200#

as rx'd
16:17

Been doing CF now for 3 weeks. I love it...

M/6'0,205

11:11 as rx'd

I know I can get it faster next time

M/28/180

as Rx'd
13:52

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.

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.

13:05

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.

19:35

It's a good time for me. I'm a slow runner.

Endurance is crappy, so scaled to 6 rounds of 200m and 25 squats (75% of workout)

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!)

9:51 but it was on an eliptical, I was watching the kids and coudn't go out so I used the wifes crosstrainer

16:12
ran about 520M in lieu of 400 each round

Substituted quarters with 120 stairs in stadium.
Bree- 15:30
Ben- 14:22
Ouch! Way ouch!!!

as rx'd

time = 11:43

as rx'd
11:33

M/30/5'9"/165

8:58

10:16 rx'd

m/24/6.1/199

As Rx'd

10:30 (pr)

13:01 ran 1 mile then 200 squats

M/30/70"/185

Warmed up with 1 mile: 7:05

WOD: 9:55

PR by 1:42.

15:22

m/43yo/6'5"/225 lbs

16:00

12 min even
first time on the track instead of treadmill.

Run Squat
1'23" 1'09"
1'36" 1'23"
1'41" 1'21"
1'40" 1'21"

Total 11'34"

2:28
2:29
2:26
2:26

9:51, PR by 56 seconds

31yof/126/5'6"

15:21

34yom/170/6'0"

15:05

as rx'd on treadmill

10:50 (PR)

m/47/175

12:09

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.

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

M/31/5'5"/128

Time 11:12

Four rounds for time of:
Run 400 meters (treadmill)
50 Squats

M/19/165/5'7

As Rx'd

15:52

felt really good the whole way through but there's always room for improvment!

15:27
previous 18:18

M/39/150

12:17

18:34

10:57

As Rx'd
10:26
Previous time: 10:49
Goal for next time: sub 10:00

13:07 (pr)

F/38/5'6"/140

13:49

M/41/5'11"/185

12:37

28/m/6'2"/168lb

22:23.6

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.

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

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...

26/M/175
11:20

26/m/175
13:29

16:40 matching my PR exactly

As rx'd:
13:58
Last time was 19, so way a new PR!

30 min warm up run

11:05 as required

30 mins of core

13:26

F 37

16:35 as Rx. 1:20 better than last time!

29/m/64kg

As rx'd 11:00

I drank way too much last night.

15:40

At Central High track.

1st time for this one.

Well...at least it leaves room for improvement.

As Rx'd on treadmill :(

10:15

34/M/190/6'

As Rx'd

9:59 pr by 2 min

m/20/160/5'9"

14:53

SLOW

16:34 as RXed

14:49

M/48/153

13:48.

Poor effort.

36 M 170#

11:41 (PR)

as rx'd

12:10

11:50 (pr)

M/24/5'10"/145

081109 14:31

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

as rx'd w/ 25lb vest: 15:31

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.

Loop around block between 475m-500m according to Garmin.

16::59

19:46 as Rx'd
Terrible

Rx

12:34

m 44 5'9" 181 lb

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.

16'44"

Subbed run around residential block for 400m. Might have been a little longer than Rx.

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.

12:07 (tied my PR)

not too shabby considering the condition my legs were in from yesterday's thrusters/pullup destruction...

F/34/118#

17:36...slow.

My knee was acting up a bit so I did 15 minutes on the Stairmaster instead.

m/20/190

as rxd... on indoor track so slowed it down a bit.

14:37, very happy with the performance though

Rx, treadmill
14:40

30/M/78kg

As Rx'd
11:02

12:47

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

FROM OZ 11min 54sec

how can AUSSIES compete in the xfit games?

my email robd12@hotmail.com or robert.downton@defence.gov.au

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.

M/32/6'/190

As RX'd. CF warm up.

9:03

using the treadmill
13:14

Ed-M/36/200
as rxd 12:22 Fell back a little.

Jen-F/32/147
as rxd 12:30

coming in a day late. in P-cola for a wedding.

yo mark p!

CFWUx3
As Rx'd
11:55

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.

Age 52/BW 245# Subbed 500 meter rows for runs (16:21), at the Brandywine Valley YMCA.

Four rounds for time of:
Run 400 meters
50 Squats

11:41
---------------------------
Compare to 080927

11:59

47/M/184
As rx'd
a horrible 19:30
pre appendicitis
13:36

19:14 (after doing 1RM power cleans)

19:16

A little longer, but no subs

34/m/205

11:40

as rx'd: 12:42

last time rxd 11.23

this time rxd 11.36

as rx'd

TOTAL: 10:56

@ Vlijmen

36/m/172

10:16 PR

Previous
11:35
12:44

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

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

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)

m/5'11/220/29

18:28

2nd attempt at a WOD.

muscle failure at 2nd round of squats. should've scaled.

Rx'd = 13:44

Running Treadmill

10min:32sec

19:25

Did the wod 24:30

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

Did this as my first Crossfit workout, as RX'd 14:21

f/142/31

as rx'd
14:49 pr

previous
17:10

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

Did this Saturday, couldn't log it until today.

as rx'd: 24:15

11:35(PR)

M/34/185/6'2"

13:48- first time on this workout, treadmill at 9.0 mph.

M/30/6'/215

as Rx: 13:51 (PR)

M/29/6'3"/175

14:56

400 m row 25:05

Did the entire wod in 24:30. Sore as hell today!

As Rx'ed
17:43

13:51, PR

Last time was 14:58

On TM running at 11.5, 11.1, 11.0, 11.0

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

15:13 -- stupid treadmills

23/F/65kg

3 rounds, time: 12:30 (very hung over...)

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

31yom, 5'9, 160#
11:51

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)

M/31/5'4/149
AS rx'd
13:40
15 seconds slower than last time.

Only second Crossfit workout 16:58. This stuff is awesome!

Still recovering from nasty 2-week flu. Completed as Rx'd untimed.

M/46/145

At the track sat 081108 PM

800m jog for WU

As Rx'd
13:24

M/18/185#

WOD as rx'd

12:31

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.

13:40

17:30

I need to run faster

8.24

12z;44 as rx

Subbed running for X-trainer

Level 9, Distance 14
50 Squats

15:29min

F/23/145

35 squats instead-

20:00

Runs felt better than they have yet :)

bw 252.5
4 rounds of: run 480m(3 laps), 50 squats below parallel. 21:20 brutal!

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

8:23

3 x 400m w/ 50 squats

PS, also did 1x5x245 DL before WOD

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+

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

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!

1)3:34
2)3:49
3)3:51
4)3:48
TOTAL)15:04

20/M/182

13:25 Rx'd

M/37/6'1"/185

10:10 Rx'd

as RX'd: 15:02 PR!
Shaved off another minute

underestimated this one. my legs felt like jello near the end, and i wanted to puke.

13:39

Did this on Sunday.
"Jelly-Legs"
Run: 400m
SQ: x 50
4 rounds 12:11
PB by 0:14

12.04 pr by minute on treadmill

11:48, as RXed.

Runs on my hilly outdoor route just killed my legs. Bad head cold contributed to the overall lousiness of this.

As Rx'd From garage with hills:
13:00:11 PR

Later
Pushups
50
30
20
10

About 25 minutes.

38m 185
13:28
slower than last time. boo.

14:26

m/41/205

10:14

on treadmill

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

40/m/176cm/72kg

As rx'd

10:45

Splits: 2:32, 2:44, 2:47, 2:41

11.45
as rxed

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.

To add to previous post

Weight: 165lbs, but used 135lb bar

12 minutes, subbed eliptical for running

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.

m/30/6/205

14:30

PR by 29 sec. (Quads were shot for about 3 days on this one.)

m/46/5'10"/170
12:45

12:43 on cycle track so a little more than 400m.. but I'll take it

As Rx'd

12:54

13:39

38/m/175

as Rx'd 10:56

11/12

sub'd 500m C2 rows for run:

19:39

13:00

Rx'd
Sta 7
First 25 done with ohs wooden dowel
11:21

12:15

wow that'll get your heart goin'.

m/36/6'4"/97kg

9:59

M/52/6'/180

Ran 440's yds on track...

12:57 total

Powers_M/24/5'10"/180_ARMY

10'37"

24m/181/5'9"

15:36 as Rx'd

Did it on treadmill so in reality more like 15:20

16.18

3.28
4.06
4.54
3.47

Ouch. Felt awesome. But did 14.34 last time.

9 mins 35. can't believe how tough the last half of each 400 was

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

10:56

last time 11:33

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.

12:54

as rx'd:

14:42

cfwu, 13 burpees

as rx'd
14:44

then some more burpees

m/6'/43/176

As Rx'd 17:47

Previous 15:40

16:40

m/27/170

dissappointed

As Rx'd

9:36

PR!!

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

My route takes me 450m.

12:02mins. Beat my last time by 61 secs!

12:25 as rx'd

28:55

11:40 treadmill

21:24 treadmill

Ran on my street so not too sure on the distantnce. 20:23

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

16:35

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

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

2008-11-18
Total: ~16:46

2008-07-14
Total: 20:21

M/22/72/212
12:54
Working with 2 other guys:
M/16/68/110
14:40
M/30/68/170
16:06

as rx'd

13:48

Meyer- PR 13:41
Harb- 15:58
G- 11:56
Edler- 14:15

Meyer- PR 13:41
Harb- 15:58
G- 11:56
Edler- 14:15

44/m/165

As Rx

12:48

cfwu x 2
wod
runs outside,air squats
4:27,4:55,5:35,5:45
total 20:44

14:30 @ home w/ hill in about 20 deg. plus windchill

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

F/27/5'6"/210

As Rx'd

25:56 (PR)

(9/28/2008: 27:34)

12:25

F/27/5'6"/210

As Rx'd

24:51 (PR)

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!

25 M/5'10/180
As Rx'd
10:30

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"

12:40
that was running into a 30mph crosswinds

as recommended:

10:01

dirt track.

17 M/5'7"/150
as Rx'd
9:52

M/22/5'10"/170lbs
as Rx'd
12:17