with blisters on my feet after the 10k this should be a barrel of laughs

What's an good sub for 800 metre running? I don't run. Crossfits are best.

Running is gonna suck after all that damn snow we got today!

I love living in 70 degree Texas on cf days like this.

After my first "filthy", anything sounds better than that stuff again. 800 runs sound as nice as puppies and babies

"What's an good sub for 800 metre running? I don't run. Crossfits are best."

Comment #3 - Posted by: Pietro Benadictine at December 19, 2008 6:59 PM

Row or do jump rope. Pick an amount/distance and then DO IT. Why substitute running out, are you injured? I would suggest running if you don't like it!

So I'm a newbie....what's a good 800 time lookin like for these animals?

Putting on the snow shoes - whoot!

"So I'm a newbie....what's a good 800 time lookin like for these animals?"

Comment #8 - Posted by: Lost Boy

Sub-3:00 is what I'm gunning for. I've never done this WOD, so I'm pretty excited about it!

For us folks up North, at this time of the year its Treadmill runs for sure.

I just visited the Navy SEALS WOD site and it's about the same (+ max pullups) those guys are tough...9 kms in total...

Warm-up: Run: 1x800 easy, 1 x 800 medium, 1x 800 sprint. Repeat w/ 400 and 200 meter runs, then WOD:

6 Rounds

800 meter run
Pull-ups to failure

Thanks Herm- I'll shoot for solid sub 3 minutes as well. Tear it up brother

#3 Why don't you run? If you can do other CF WOD's you can run.

If you're weak in one area, that's probably the area you should be working on the most.

Since the local ski hill opens up tomorrow, I'm subbing the following:

AMRAP in 7 hours:
Top to bottom powder turns

Nothin' like training in the Oxidative Pathway on opening day!!! My legs should be fried!
I predict Coach will probably throw a good lower body thrashing on Sunday...Oh well, bring it!

I hate running, but it will save my life, just do it

The "cardio machines" at my gym have computers attached for surfing the web.

I put all the screens to CrossFit.com. I wonder if the trainers will know who did it..

I hate running. But at least it's not a 10k.

Does anyone else feel like running on treadmills is easier? I feel like they pull me along and maks me run faster for longer. I like that they make me keep pace.

re: #7 Herm

I think you are a great CFer - I read your posts for advice and often follow it.

Thank you!

1st Annual Bad Girls Open Olympic Weightlifting Competition

(Females only)

Hosted by FIT/CF Los Altos, January, 2009!

Focused Individual Trainers
600 Fremont Ave.
Los Altos, CA 94024

This is a tenative schedule which will be confirmed next week.

We are trying to get as many girls as possible to this meet. It is a non-sanctioned meet so you don't need to be a member of USAW. We will stick close to the full rules of the IWF and USAW but not completely, for example you don't need to lift in lifting suit. Shorts and t-shirts are fine.

Questions should be directed to USAW Coach Rob Earwicker at rob@focusedtrainers.com

AllisonNYC_

The treadmill is easier to me, I just raise the incline to two or three. Makes for good times.

ok, rest as needed. what are we going for here? a max VO2 workout, some lactic acid induced hell, or just flat out fast running?
I mean we could basically go 1x800 every hour for 4 hours, right? take your 2mile(3200m for track minded) time, find the 800m average. the closer you run to that pace the shorter your rest should be. (i.e. 1:1 rest, 1:2, 1:3, going real fast 1:4)
run a hard 800m, rest until your breathing rate is back to normal, this will probably be a 4x rest. try not to fall off that pace, either way numbers 3&4 are gonna be hell if you push yourself. ah, memories of the max VO2 sessions of 8x800m...
I can't wait!

Oops. I'm not sure if my last post was allowed or not. Moderators please let me know if I was in the wrong. It's a first to have an all-female OWL meet, and the USAW would NOT sanction it.

"re: #7 Herm

I think you are a great CFer - I read your posts for advice and often follow it.

Thank you!"

Comment #17 - Posted by: Steve T

Completely welcome, Steve. CF has given so much to me, I often feel the need to give back. Additionally, I love coaching! Your success is my pleasure!

hi guys i came back from a shoulder injury 20 days out and i lost my strenght my endurance maeby cause i've been doing atkins since my injury i don't want to get fat but my times sucks i started crossfit in combination with strenght training but i really suck right now i feel terrible...WHAT CAN I DO I'M DESPERATE PLEASE HELP!!!

"ok, rest as needed. what are we going for here? ..."

Comment #19 - Posted by: Jason_5'10"/158/28/m

It's up to your own interpretation. My interpretation is that Coach meant "Be sure to pick a rest interval congruent with your goal for this WOD, and make a note of it for future reference."

For example, I want to keep each of the 4 efforts under 3 minutes, so I will rest as much as I think I need to in order to ensure this. If it takes 10 minutes between iteration 1 and 2, and 30 minutes between iteration 3 and 4, so be it, but I will annotate it in my training journal, so that I know what I did looking bak at this WOD when it comes up again.

My next few days:

Saturday @ 10 AM - CF Unlimited in Milpitas w/ Austin, Clay, and Will B from CF One World

Sunday @ 9-12 AM - Being a test dummy for CF One World's Level 2 Certification. Thanks Freddy C! (I really just want to meet Nicole...heheh)

Tuesday @ 10 AM - Diablo CF WOD with Stavros, JJ, Jorgy, and Will B from CFOW

I am BLESSED. I love the CF community!

Lost Boy #7:

From ystd, your question re: diet. The answer is yes.

Will catch up with Filthy Fifty today, 800's tomorrow.

Haven't said it in awhile, but thanks Coach and Lauren.

#22
Hey Herm, I appreciate it, this beast will be fast for me, and of course a lot of rest. Just hope the rain holds out until i'm finished. Can't wait to see those times...

Hitting the dreaded treadmill tomorow! Too much snow and too cold to do this effectively outside. Aiming for a sub 3min time.

I knew it!! I knew it was going to be running again. Now to decide on treadmill or ice arena track...hmm...

forgot to mention yesterday what a difference a year in Crossfit has done for me.

Jan 08 Filthy 50 - 31:12
Dec 08 Filthy 50 - 19:07

If thats not proof, I dont know what is

Wow, Rookie. You're gonna have to find another nickname. "Old Pro" sounds more suitable. :)

Do you Paleo/Zone?

does anyone have some tips for breaking things back in after stress fractures/shin splints? the shin splints have been recurring all too often

PLEASE HELP!
HI,
I'm just about to start my meal plan and I am trying to work out my body type? Can someone help please.
I'm,
184 cm
76-78kg
12-13% body fat
Muscle mass 63-64kg

The reason I ask it to work out my daily block requirements.
With out letting ego get in the way, I
thought I might be athletic- well muscled male
or medium male
PS JOB :Soilder

herm - more paleo but gave the zone a whirl for a few months after the level 1 cert in october. really felt the difference. starting again in the new year.
keep setting the standard mate. really enjoy the posts

Don @ Titan Crossfit:

Did your 12 Days of Christmas workout today. Fun! Loved it, though I think my workout partner was slightly less happy at the end. I did 65# on the push press, front squat hang clean and deadlift, and felt like that was challenging but doable....prob could have pushed to 75# as a good weight for women. This was also my first CF Workout with a 24" box--been jumping 18" up til now. That extra 6" makes a difference. I really liked how working backwards from deadlift to push press flowed. Had to regrip a few times but never had to put the bar down. Anyway, good workout....thanks! Oh, and naturally in my haste to get from my timer to the floor for burpee #1 I didn't actually hit "start" so no idea what time was...felt like around 20 minutes.

how many miles is 800 meters?

ty in advance!

800 meters is half a mile

Comment on the video:

I seriously love training this population. I get a ton of satisfaction out of getting someone to "not be afraid" and that is really what teaching an older population is all about. Don't get me wrong, teaching "fire breathers" is cool and fun but I don't receive even close to the same satisfaction that I get out of watching a 60 year old jump up to a 20 inch box when I saw that same person afraid to jump onto anything and in six months do reps onto a 20 inch box, that's just the best!!!

Have Fun, Train Hard,

Billy
Olympic Crossfit

#8

Here's a good reference from the Crossfit LA site: Athletic Levels & Milestones

800m
Newb - 4:30
Interm - 3:40
Expert - 3:00
Elite - 2:35

Sorry, I meant #7

AllisonNYC

I can walk on a treadmill.. fast, incline ror whatever, but running ?!? Umm.. I'll take a freezing day first. I cant stay consistant... I feel like I drift. Being outside is functional and more enjoyable once I get started.

way to go vilma! you're a bad ass.

#1--

blood blisters, water blisters, or both?

personally i got a doozie on my big toe which'll prolly redden my sock in the middle of the second round.. ha

but i love your phrase "barrel of laughs" very appropriate.

Ms Vilma Sievers - you are looking strong!
Thanks CFHQ, Tony, and Jim Baker for the awesome tips on training those who are past their 20s!

Workout for NY, CT, MA, NH, VT people. Shovel you and you're neighbors driveways...three rounds for time alternating shoveling arm.

#12
'If you're weak in one area, that's probably the area you should be working on the most. '

I would agree on the above in cases someone's life is in stake. For all the others, I believe this is just a myth. People should work on all the areas, but develop mostly their natural talents. Putting too much effort in others are waste of time.
Look all talents around yourself: perhaps they enjoy other areas of life, but they surelly put most of the energy into the things they're best in.
That's the life-long learning trainer talking. Develop your talents and enjoy!

Anyone know where I can get a complete list of ALL the workouts? I've printed the ones listed in the FAQ's and would like to get the others.
Thanks,
Rhinodog

Had to work out in the A.M. and, due to the time difference between USA and AUS, couldn't wait for main site.

"Grace"
30 clean & Jerk @ 60kg

Time: 4:45 (PB)

A little slower than I was after. I guess drinking with your fellow workmates till the early hours of the morning is not the best way to prepare for a WOD. So glad that there are no more xmas parties left!!

Jos,
I absolutely agree. In life, I believe you succeed by makng your strengths better and making your weaknesses just OK.

Lee, I found those guidelines for 800s pretty soft. It makes me think that this system is weighted more towards the heavy lifting etc than running capacity (this is not a criticism - I love Crossfit in principle and in reality)

to describe a 2.35 800 m as elite seems pretty soft to me when we ask people to deadlift reps of 285s part of a normal training session. I was a professional athlete (rugby) in my 20s - retired 10 years ago - and I could barely DL 300 for a 1 rep max but...the whole team could easily have broken 2.30 for 800. (I ran a 2.05 at 16 years old and didn't medal at my school carnival)

all I'm saying is those standards seem a little lax by the otherwie very high standards on these boards

22.m.135.65"

as rx'd @11 on treadmill
2:49, 2:49, 2:49, 2:49

cant wait (as usual)... snow or no snow i am gonna run my a$$ off....

My fastest 800 is 1:54 and that was in college... So since my deployment here in Afghanistan I have been trying to get back into my running routine... My goal for the nite is 2:15-2:20 for each 800M... Here we go!!

nick m: I agree with you. sub 2:30 is a good time for 800's for the average athlete but elite? 2:00 and below I'll give to the elites but for most regular/competitive runners a 6:00 min/mile is nothing. I'm stoked with a 6:00 min/mile especially in my VBFF; I also weigh 185lbs. As long as my DL is still over 400lbs and I'm running a 6:00 min/mile I'm happy.

on treadmill 1.5% incline:
3:17
3:16
3:11
3:04
I could have done better on a track but still felt pretty good.

My PR for the mile is 5:56. (regular shoes) Times keep coming down in the VBFF's thought

On next Sunday, 28 Dec and Monday 29 Dec we're running a Championship Bout of Fight Gone Bad. That right 5 rounds. What better way to end 2008? We're running it two days in a row to give everyone a chance to do it. We're inviting every CF'er within driving range and giving them an opportunity to see who's the CrossFit Champ of 2008. Who wants the title?? Who will show????

I don't mean to stir up a hornet's nest or anything, but.........Why are the monthly fees at Crossfit establishments so high? Doesn't there come a point in time where they've eventually made the money back that they spent on equipment and certs? That may be the only thing keeping me from joining a proper Crossfit gym. Somebody, please....speak on it

m/41/165/6'

as rx'd"

3:43
3:46
3:44
3:38

#53

my guess is that most CF gyms don't have the regular retention income that regular gyms do (members that pay but never go), so they need more money to be sustainable.

it's also a higher standard of service.

on the flip side, you can only go at certain times, and are often restricted by what the WOD is.

Hey #43, good one!

For rest intervals I have been told by other coach types to "rest" exactly 1/2 of your run. So here you would run your 800, then a very slow recovery jog one lap around then start again. You don't want to rest too long, then you start to lose the effectiveness of interval training. If on a treadmill, aim for 3:00 intervals then walk it out for 1/2 of that. Good luck everyone!

2:30 x 5 sets for 0.5 miles, 2 min b/t sets
12.0 fastest tread can go, level 2 incline

Question:

So is the point of this WOD to do it in intervals? Or can I just run 2 miles? (Still very new to the Crossfit world. Just trying to make sure I do it the "Crossfit" way! ;) )

Gary #20

Crossfit membership fees suck. However, given the small # of memberships, it is pretty understandable.

I use to manage a couple a couple relatively small fitness centres and we had 1-2 thousand members.

The overhead fees would be pretty low for a crossfit gym, but way few members for them to be able to compete with globo gym prices.

I'd encourage people to think about it like organic food...it costs more, but aren't you worth it?

25/m/5'11"/201
2:53
3:04
3:12
3:21

It has been three full weeks now of strict (less one weekend when I was away and chose to stuff my face with pancakes) zoning...and the results are absolutely incredable. The expert advice I got from Branden in the first few days has proven to be priceless! Thanks bro.!
The first week I lost almost 5 lbs. I am lean to begin with, so the 5 lbs was a bit much. I was starving all the time, my energy level was low outside of training, but my workouts immediately improved.
My strength has gone through the roof, my cardio-respitory is that of something I never thought possible, and I am 3 lbs heavier than when I firt started it...BUT HAVE DROPPED 3.6% bf! WTF!
I am almost 6'1, 187lbs and 6.8% bf as of last night. I am not hungary all the time now, and the blocks I eat are more than enough now. What a remarkable change in 3 weeks! I wish that I had started on this almost 2 years ago when I started crossfitting!
I was always pro-zone, and from a medical and scientific stand point understood it fairly well. Lots of crossfitters I knew zoned, and their performance was better than most...but I could still hang, therefore I figured that THEY just needed it, and I was fine without, since my scores and times and loads were still considerably above average! Silly silly man!
I have never been this lean, this fast, this strong! Our members ask all the time how the zone is going, and there are alot now that are going to start first of the year! I get to pass along my experiences, successes, hurdles and the like with others in hopes to help them help themselves even more! That is the true blessing of yet another aspect of CF...I get to pay it forward just as it has been paid forward to me!

Will be running down at the beach today for the 800's. I saw the weather channel and all the nasty weather going on back home (Boston) and am going to take advantage of the beaches I live on!

I am grateful today..

~J~

Accept the Challenge, Train Hard and Push Through "IT"!

For Allison #15...I AGREE!! I don't know why, but I feel like I push myself more on the treadmill than running out my front door~maybe seeing ALL that distance in front of me outside psychologically messes with me...WEIRD, QUIRKY train of thought!

2:18 must have been short increased dist. for the rest
2:42
2:41
2:43
rest to full recovery approx. 3-4min

#61,

its good to hear your having such great results with Zone. im having good results but not the great ones that i know are possible. i feel like im missing something. my average daily meals looks like this.
Breakfast: .75 cup black beans. 2 egg whites 1 whole egg. 9 almonds.
Lunch: a 6inch whole wheet wrap with 3 slices of turky one slice of low fat cheese, 1 tangerine, and 9 almonds
Snack 1: 1 cup of milk 3 almonds
Dinner. Palm sized cut of Grilled Turky/Salmon/or Chicken. 2.5 Cups diced Green Pepers and 1 Orange or Apple. 9 Almonds.

I eat almost the same thing every day because im a poor student living in the middle east so its hard to find a lot of diversity that easily fits into Zone, but there is some variety.

i guess im asking if anyone has any tips for me as to how i could help the process out and get the results i know are possible.

JroCk, that was exactly my mentality and excuse for not really following zone measurements. It's a matter of answering a simple question:

"How badly do I want the CF Games in 2009?"

151 5'7.5" 33 yom

done with 2 min rest between cycles as last time and on map my run course as usual
3:46 pr 15sec/3:49 pr 9 sec/3:51pr 8 sec/3:44 pr 6 sec-
roads slightly plowed so a bit slick and was snowing so very impressed over last time as each step was a mini peel-out vs may with dry roads
-not one for comments by i find that
map my run is slowest-(i accept the distance it gives me)
track is a bit faster
treadmill is fastest
i always run on the road but i was curious about some time comparisons and the above is what i found-

23/m/180
2:53-2:51-3:02-3:05 as rx'd

#61 I LOVE ZONING! Took my physique to a "She's in good shape to a DAMN she works hard and REALLY cares about what she puts into her mouth!" I am definitely viewed as rigid with my food lifestyle but I don't care!!

rnd 1 3:49 rest 4:30
rnd 2 3:37 rest 4:30
rnd 3 3:34 rest 4:30
rnd 4 3:32

Running on treadmill no grade

in between each round I immediately did 15 pull ups, 15 push ups, 15 air squats, 15 sit ups, and 15 supermans then rested the 4:30

45 burpees to round out the morning before digging out of the snow here in South Glastonbury, CT :)

Very nice video!

It is more nice seeing these than the fire-breathers, IMO!

Justin

34/m/6ft/220

1st 3:44 (actually 920 meters; weird indoor track)
2nd 3:43 (920 meters)
3rd 3:40 (920 meters)
4th 3:04 (figured out 800 meters)

Warm up: 800m jogging/agility drills

WOD: 2:51, 2:49, 2:52, 2:54

Good warm up for half marathon tomorrow!

Round 1 : 3:03
Round 2: 3:13
Round 3 3:27
Round 4 3:27

m/30/5'10"/215

3:28
3:19
3:18
3:16

#53 Gary:

I understand your concern. Compared to globo gyms, the monthly fee is high. BUT!!! I will give up my DirectTV, NFL ticket, and all that other unessential (IMHO) stuff to keep my monthly membership.

Not only do I get the best training San Diego has to offer, but I get to work out with like-minded people who care about themselves and are really good people.

I am facing mandatory work furlough and possible lay off (I'm a State employee), but I will cut back everything before I give up my monthly membership. I owe it to myself to put "me" first. Ain't nobody else gonna do it for me!

Crossfit love to you!!

Round 1: 2:45
Round 2: 2:31
Round 3: 2:47
Round 4: 2:25 (almost killed myself!)
AWESOME workout!

I am highly impressed with the Jim Baker training videos.

Any of us with elderly parents (and/or getting up there in years ourselves) ought to watch and pay attention very carefully. The "waking up with aches" days are not too far off in the future.

Props to Mr. Baker and all the other CF trainers who enjoy training the older population.

3:13
3:29
3:34
3:40

37yom 6-01 210#

1. 2:56
2. 3:17
3. 3:48
4. 3:07

Pretty winded when i started my second round, took my third round way too easy, had close to nothing left the last round... Still had a blast. Plus, I did this WOD at CrossFit Charlotte with Dina, Amelia, and Paul who were very gracious and put up with me and my constant questions about their affiliate. So a great WOD plus awesome trainers makes for quite an enjoyable experience. Thank guys.

Today was my very first day of doing crossfit. I'm quite out of shape. I'm 6'2"/244lbs/28% body fat.

I just finished the run.

3:53
3:44
3:42
3:28

I'm really happy about my times! I'm happy I finished!

1. 3:03
2. 3:14
3. 3:24

first short-distance run, cf since 2 months, love CF!

Herm, I thought before that "I could- been a contenda.." but if things continue this path, I really could compete! Good to know a fire breather like you felt the same way at one point! Sears said let their be light...and there was!!
(On the seventh day, God did not rest, but instead made Glassman...who made crossfit....who incorporated the zone...)LOL!

Zack, check your blocks dude. Only 3 blocks of fat may not be enough.
"Most hardcore fire breathing crossfitters go 3x to 5x fat.." says Wolfe in one of his lectures.
Adjust, manipulate and find what works for you. You may need to kick it up a notch!

Fit Mom in CT, Love hearing about that! You're only viewed as "rigid" by those who AREN'T and those who don't care. I am guessing that if you posted your diet and a days meal layout on here, most of us would say you are...well..one of us! LOL! Hope all is well in CT...heading there on Tuesday...

~J~
Accept the Challenge, Train Hard and Push Though "IT"!

1) 4:34
2) 4:18
3) 4:14
4) 5:09

I rested too long before the last round.

m/31/5'9"/167

3:20
3:17
3:19
3:22

as rx'd

3:22
3:17
3:19
3:21

outside 30 degrees and snowing
getsome !

Great workout. Should help on my long distance running. Thanks!

1. 3:37
2. 3:39
3. 3:30
4. 3:36
- 2 min rest between sets worked great.

Question:

So is the point of this WOD to do it in intervals? Or can I just run 2 miles? (Still very new to the Crossfit world. Just trying to make sure I do it the "Crossfit" way! ;) )

Comment #58 - Posted by: jenaclare

jenaclare - the point most definitely is intervals. You can run each 800 m much harder than you can just running 2 straight miles. If your PR for a mile is 8:00, you should be able to run faster than 1/2 of that time for an 800 (i.e. 3:40). So the goal is to have four hard rounds that leave you solidly out of breath, with recovery between each, than to just run one hard two mile run. Hope that helps! :)

Allison,

Mixed thoughts on the treadmill. When I first started on a treadmill (YEARS ago) I thought 2 minutes felt like about 1/2 an hour. I know can run for hours on a treadmill, but only do so when it's brutal outside or am doing a specific type of run that I can easily duplicate running outside (intervals and timed miles - whatever). I have found that running at a set pace on a treadmill allows me to repeat it when I run outside. That's not to say every inch of a given mile is at the right pace, but at the end of the mile I've hit my goal time. But running outside keeps it from getting stale (scenery, people, etc.). So I mix it up and like both, but would much rather run on a trail or through a park! :)

Thanks, Lee!

I now can run... woops.

m/42/175

-14C
-22C WITH WINDCHILL
Ran outside on hardpacked snow covered roads
That way I could run a true 800m

2:58
3:01
3:02
2:58

felt good out their. If you dress properly it's not really that cold. I have been running outside for years.

Go outside

I warmed up with a 1 mile run and cooled down with the same

TREADMILL????
my treadmill does not have meters.... what speed does one need to maintain to get a sub 3 minute? Is there another way to know when i have run 800m??

c'mon. very negative windchills and drifts of snow up here. be nice and no runs until march, ha. guess i'll go looking for a treadmill.

Sub'ed 800m Row instead of Run
2:58
2:57.1
2:55.7
2:56.1

Just missed negative spilting the last 800m

The treadmill thing - about it being easier? I usually use the treadmill as a last resort for that very reason. It IS easier. That's because the treadmill is actually moving your body weight FOR you, vice your legs doing the work when you're on the road. That's one of the variables that makes running "difficult;" you actually have to propel your body weight forward and maintain momentum. On a treadmill, all you have to do is lift and replace your legs to keep yourself from being rolled off the back of the machine. That variable then, of having to work your body weight forward, is removed.

Just did a 2 mile run: 13:44. Goal is 12:40 for 2 miles.

CFWU x 3

Wod:
1. 2:46
2. 2:40
3. 2:35
4. 2:31

Wieghted Pull-ups: Bw+10 3x5

Practiced Double unders. 50 broken into 3 sets because my legs were cooked.

#90 barry

800 meters is close to half a mile. so run 4 1/2 miles on a treadmill

M/22/5'9"/150

1)2:44
2)2:53
3)3:00
4)no fourth round, just did another workout of:
3 rounds
10 pull ups
20 push ups
30 sit ups
40 squats
50 jump rope

That was a nice one

1. 3:32
2. 3:25
3. 3:20
4. 3:16

M/22/5'9"/150

1)2:44
2)2:55
3)3:00
4)no fourth round, did another workout of:
3 rounds
10 pull ups
20 push ups
30 sit ups
40 squats
50 jump rope

First WOD. Taking the excuse of having a week off to get in the habit of working out and getting in shape. Gonna start with BrandX's Buttercups, since I am new to this.

M/30/6'0"/225

Buttercups:
Four rounds, each for time of:
200 meter run

48-46-40-39

1. 3:12
2. 3:09
3: 3:06
4. 3:01

Lot harder than it seemed! Great workout though!

3:45
3:36
3:25
3:11
Shoulda pushed the first two harder. Good, quick, intense Saturday morning WOD.

You all that are getting all 4 sprints under 3:00 are MACHINES! Nicely done.

1) Fee issue - Since I am a defense contractor/Reservist, I work about 100 yards from a huge gym (at Offutt AFB). The inside track is huge. 2.5 laps = 1 mile. There are no "fees", other than you have to have base access. I would like to open my own gym sometime. But, I, too, would not pay to go somewhere to work out. I'd rather just buy the equipment I need and do it at home. There's a X-fit gym in Omaha, but I will not pay to work out there. There is enough info on the site for me. I might get a cert, but that's about it.

2) Treadmill - You have to up the incline to about 2% to get the equivalent of running outside. At least for a little while. I trained 2 years ago for a spring marathon. Most of my training was on a treadmill. I did an 18-miler on it. How fun....not really.
But, I've found, at least for caloric burn & workouts, you can walk fast at a 15% incline & it gives you a better workout...if you're going for time or calories. It can't replace a sprint.

Cheers!
Dave

3:07
3:14
3:09
3:04

3:46 - 8.9
3:17 - 9.3
3:07 - 9.4
3:11 - 9.8

5 sets of seated press 175

for Frank
go chief

Herm,
I have my daughter with me. Don't know if I'll make it down to Milpitas just for some running. Maybe we can look forward to a good WOD on the 23rd in diablo.
I'll try to make it though.
Running is essential, don't get me wrong. I was just hoping for something a bit more involved today.

On treadmill 1.0 incline

3:50
3:38
3:38
3:34

M 41, 165

3:31
3:17
3:10
3:00

5 min rest between rounds.

Total: 15.39

minute rest btw runs.

M/40/185/6'

2:59
3:13
3:22
3:25

Not fun running in boots :)

Treadmill at 2.0 incline:

2:38.50
2:40.73
2:42.38
2:42.14

I would've liked to go outside, but I am afraid of getting nailed by an errant Chicago driver. Maybe next time.

I have to agree with comment #93. I do not care if you put the inclineat 10 and the speed at 10mph. It is not the same. If it was I would be able to run my outside 800's ( i trained and qualified for Boston, so I know what running 800's is all about) the same as doing it on the treadmill. Outside in the best conditions in peakform doing repeats I run about 4 800's on average 2:50, on a treadmill, 2:25. Enough proof

As rx'd
4:05
4:20
4:15
3:57

Not fun in 29 degrees F

What's this 12 days of Christmas workout?!

M/31/6'/215

2:45
2:33
3:05 (ipod fell)
2:40

between sets did 50 V-up crunches

m/34/5'8/151

800m run x 4
2:56
2:48
2:42
2:38
Ran outside in about 32 degree weather, puked in my mouth the first sprint, fun stuff!!

3:45,3:46,3:56,3:47

15:14 total
previous 15:44

M/39/150

3:00
3:09
3:09
3:35

Died on the last 800. Total time was 21:50 on the treadmill.

john wopat-

hi! how are you?! thanks for the nice comment yesterday. hope all is well, and happy holidays to you.

40/m/176cm/71kg

2:52
3:06
2:54
3:12

Along the river between two bridges. Plate like profil provided a fast start and a hard finish. Obviously downstream plus downwind was much faster than upstream , facing headwind.

as rx'd (treadmill)
2:58
3:00
2:53
2:45

Still learning POSE so my hip injury doesn't come back. Did CrossFit TriCities' workout instead of the running.

"Lucky 7's"
7 rounds for time of:
7 sumo deadlift high-pull, 95lbs
7 pull ups
7 squats

Subbed jumping pull ups again. Time to complete- 7:47

2:55-2:55-3:06-3:17

Damn, I did this as a cool down today totally by chance after the 50 Box Jumps/Deadlifts/PUs posted a few days ago.
Didn't note my times, but the treadmill was set to 14kph throughout and I took a 1 minute rest between each 800m.

as rx'd (on treadmill @ 2% incline)

4:13
4:19
4:07
3:57

*still fatigued from Filty 50*

GOOD TIMES AS RX'D

4:19,3:41,3:40,3:25

#113 - DustinSTL

Just sent it to you via email ;-)

M/39/6'0"/155

2:47
2:53
2:59
3:03

Didn't time the rest. 40th birthday tomorrow.

33/F/5'10"/150

Woke up feeling a little under the weather...called it a day after three rounds.

all outside runs
3:04
3:02
3:13 (tried a different route with a hill)

As rx'd

4:16
3:23
4:36
4:00

m/22/180/5'9

"diane" as rx'd
5:51 new pr

Then WoD as rx'd

3:19
3:14
3:30
3:33

Rested 3:45 in between efforts.

Did it after the morning classes today:
2:55 (PR)
2:59
2:55
3:00

Average 2:57.3 (PR by nearly 6 seconds!)

Kinda cool since I haven't run much in a while AND I'm 15-20# heavier (mostly muscle mass) than when I did this in May. I've been a little too liberal with my portions in the last two months, ha!

2:21
2:26
2:36
2:39

allowed 2mins rest btwn intervals 3 & 4, more for the others. happy about the consistency btwn interval times.

m/38/6'0/195

Jrock, Herm

A few zone questions for you guys. Do you eat whatever in zone portions or paleo in zone portions? How many cheats a week? Are you using 1.5gm or 3gm fat/block, are you taking in 2x fat? Thanks, it is good to see your results.

Pat

37M/5'10"/167#

Warm-up: Spent morning helping someone move from one home to another. Did this WOD right after.

As Rx: 3:03 - 3:10 - 3:13 - 3:13

Cool-down: 400m walk.

No PR today. Done on outdoor track. 22F (17F wind chill).

the 10k was the first ive really ran since college,but i know that im faster than two months ago.3:12,3:19,3:40,3:45,did 25 sumo high pulls(65lbs) followed by 25 med ball push ups between rounds.completely gassed.

3:31
3:21
3:20
3:01
On treadmill at work 1% incline varied speed

21m170

as rx'd:
2:39.28
2:50.72
2:48.15
2:48.06

Stupid mile elevation difference. Plus, the globo gym track was packed. Nearly ran over an old lady and a high school girls soccer team.

as rx'd

3:15 (apparently my car speedometer was a bit off - way too fast for me, so I extended the distance on the next 3)

3:51
4:18 (this round sucked)
4:20

Now I'm trying to figure out if I'm off in guessing my mile time or if my distance was just still that off. I thought I ran a 10 minute mile, and I totally pushed myself on these rounds....but really? 4:20? Still seems a bit quick for me. But wahoo!

30/m/5'11"/200

Did my runs outside on a track
800 M with a 4-5 min. rest between rounds.
3:02
3:09
3:18
3:21

#86 Thanks Jeff D!!! That response helped a ton. :D I definitely pushed myself way more once I understood the "point" of the workout.

4:03
4:10
3:47
pulled calf muscle on 4th rd. Think I was running a little more than 800m...

2:55
3:00
3:06
3:06

37/M/5'11"/175

Warmed-up with a 800m jog. Recovered with 400m walks between intervals and finished with a 400m cool down. Still had plenty left in the tank. Next time they will all be under 3 minutes.

800 #1 - 3:07
800 #2 - 3:05
800 #3 - 3:16 I suck!!
800 #4 - 2:53 I tried to redeem myself!!!

Uhh...I know you crossfitters are good, but when you say 3:00 min you mean one run right? If you can run 4x800 in under 3 min I'm pretty sure you could take over the world...

Subbed 1000m row. Running days are over (ceramic hip).
3:42
3:41
3:40
3:41
3 minutes rest between each interval.

2:54
2:44
3:00
3:07

On treadmill with 1% incline. That sucked and I definitly prefer running outside.

25/m/73/190

2:48
2:48
2:55
2:52
=
11:33

'Bout died after each.

#133 x66f

I have decided, from December 1st to FEbruary 1st, that my variety of food was going to be as basic and simply as I could make it. Chicken, eggs, cheese, grapes, almonds. To be honest with you, my diet consists of little else for now. Part of the reasoning is that we are running a 2 month test;strict zoning and following the manin site WOD's, and it would be easier, and has been, to be able to cook up 20 eggs, 10 lbs of chicken, separate them in two ziplocks, along with the appropriate number of almonds, so that I can just grab my bags and eat. Food is being viewed as fuel. Luckily, I am a very good cook, so things are not bland, and even reheated eggs taste good!

I am running 5 blocks for breakfast lunch and dinner, with my snacks varying between 3-5 blocks. My fat is at 1.5 per block, and i am taking anywhere between 3x-5x. I am in our affiliate for the majority of the day, and between classes, fundamentals, privates and my own workouts, the 3-5x fat keeps my energy level where I need them to be. My metabolism is soooooo bloody fast to begin with, that even running my blocks the way I am, I am gaining lean mass very slowly, and dropping bf at a much faster rate.
I ate well before zoning. I didn't do much if any sugar, and I ate foords that were good for me. HOWEVER, when I ate, how often I ate and my balance was all completely out of wack. There were times that I would get in the gm in the morning at 5:30, have classes, fundamentals, workout, bs and not walk out til 2 and wouldn't eat til 2:30...stuff my face and run back to the gym to not get home again til 8...eat fast and hit the sack. The next day it would be off as well, but different...maybe I would eat breakfast...lunch and then nothing for dinner cause I was so tired.
Consitnecy is key for me, balance is key for me, and DOING IT is vital. When I go to work in the a.m, I eat. If I am running late, I eat. If I have workouts to write up, I eat. After 10:00 class I eat. If I have a doctors appt., I eat. If He Himself appears infront of me, we will break break and eat.
After almost a month of weighing and counting and eating at around times...it now feels like habit, or at least more than it was, and I can tell that my system has started to adjust. It initially felt as though ALL of my systems were anxiety ridden...I mean really. Everything felt out of wack. But I buckeled down and let myself experience what I had to in order to reprogram myself, my systems, and my body in attempt to achieve optimum performance and health.
So far, it has been a blessing! If this is as deep as the rabbit hole goes, then I am more than satisfied and it is all worth it!

As usual, a long a$$ winded answer to a very short question! lol...

~J~
Accept the Challenge, Train Hard and Push Through "IT"!

As Rx'd , my hamstrings, calves and butt were totally done after the filthy fifty.
4:06
4:23
4:11
4:30

f/27/128

M/46/260

Subbed with row: 800m
R 1, 3:29
4 min ellip
R 2, 3:12
4 min ellip
R 3, 3:19
4 min ellip
R 4, 3:09
10 min ellip

as rx'd
3:10
3:12
3:24
3:40
*Then the mad man I workout w/ had us do 185lbs deadlefts 3x12. Then we did some back ext, and finished it off with a minute hold of 185lbs. Thanks Mike!!

3:57
3:59
4:20
4:09

i suck at running!!

4x800m x-country:

2:49min
2:51min
2:50min
2:53min

3min rest between each.

2:53, 2:49, 2:49, 2:54
on treadmill

also did some bench press and ring work

Can anyone tell me a good time for an 800m row, I am new to CF and need a # to shoot for, I won't start running till my 260 becomes a 230, thanks for your support.

2:56
2:56
3:08
3:11

5 min. between rounds

2:55
3:10
3:00
3:03

on treadmill

3 -
3min. rest
3 15
3min. rest
3 46
5min. rest
3 26

23M/5'10"/170
Recovering from ankle injury so taking things kinda slow.
3:29
3:29
3:25
3:15
- 13:38

22F/5'2"/120
Wife broke her watch like halfway threw...but first two were:
4:12
4:19
Guessing the next two were around then.

Neil #30--If you're coming off of shin splints/stress fractures do as little running on hard surfaces as possible. Find a rubberized track or an open field for a WOD like this, or even do the 800m as back and forths on a football field.

As for the questions about the high fees for CF gym memberships, they're mostly due to the fact that a CF gym can't have as many members as a Golds/24 Hr Fitness type place. Those type of gyms may have thousands of members but only a small percentage that show up regularly. That, and staff at a Golds isn't exactly skilled labor when their primary duties are scanning people's membership cards when they show up and handing out towels. Trainers at CF gyms typically spend as much time teaching movements prior to a WOD as they do actually running the WODs. If they don't, then you're at a below-average CF gym. You're paying for the quality of the small group instruction. If your gym makes you question whether or not it's worth it, then it's pretty likely you're going to a below-average CF gym. Check out another one nearby and see if they change your mind.

The community aspect should also make you want to keep coming back. If your gym doesn't breed that type of atmosphere, where members push each other to improve and regularly hang out together outside of the gym, then you could probably find a better gym to spend your money on.

M/31/170 5'7"

as Rx'ed

4:11
3:57
3:55
3:50

Mike R #155 - try 800M sub. It looks like there are some folks posting today that are doing that. See also link from message board: http://board.crossfit.com/showthread.php?p=219378

I am on the road today and the gym in the town I am staying has a rower so I think I will try that today on a 1:1 basis. Will post back later with times...

Okay just finished, (2:45 here in MS) opted for more rest to stay fast. 5min jog, agility drills, static & dynamic stretching, extended runs (to open the capillaries) for warm-ups.
5min jog cool-down.
splits/rest in minutes

2:18/7
2:18/12
2:15/17
2:11

400m track, good weather, little windy on the curve and home stretch.

Increase effort...
stay the same pace.

4 rounds 1/2 mile 3 minutes rest.

3:03/3:01/3:11/3:09

3:45
3:34
3:24
3:01 but only made it to .48 on treadmill. 260 pounds+9.6 on treadmill=kicked the breaker at the gym and took out the whole row. also broke the treadmill i did the 3:24 second time on as well as when i was almost done it said error check speed control and just started slowing down so i coasted though the half mile mark. it wouldnt speed up again. i dont think my gym wants me doing sprints on the treadmills again.lol

as rx'd:
3:00
2:57
2:58
2:58

stupid to run in the snow, feet kept slipping on every stride

Too much snow on the ground still so I hit the treadmill....

3:31
3:41
3:47
3:45

this was a tough one for me
800 m 4 rounds
time each round
rest approx. 3 min between each round
Rd 1 3:42
Rd 2 3:45
Rd 3 3:51
Rd 4 3:55
Set personal goal before workout to do each round under 4 min. I know this isn't great, but this is great for me. Of course my long term goal is to get each round under 3 min.

as rx'd (with 5 min rest between the rounds!!)

round 1: 2:45 (400m splits: 1:17 & 1:28)
round 2: 2:52 (400m splits: 1:22 & 1:30)
round 3: 2:50 (400m splits: 1:27 & 1:23)
round 4: 2:54 (400m splits: 1:19 & 1:35)

@ den bosch - sluisweg.... straight paved road......

A couple of comments in response to the why should anyone pay for a crossfit gym membership.

When I joined a cross-fit gym, I thought I was doing movements well. I quickly learned that I had a lot of room for improvement. The point being that each of us can get sloppy or maybe we just didn't learn to do something right. Having a trainer present each time you go to the gym to catch mistakes on your form is a bonus of belonging to a crossfit gym.

Prior to joining the gym, I worked alone in my basement. Having other people around when you do the workout who are doing the same thing leads to a competitive attitude and you push harder than you will at home or at s globo-gym where most patrons are doing some type of laid back program without the metabolic conditioning emphasis that come from crossfit.

Just my 2 cents worth.

M/60/165

sub 1k row
3.42/3.58/4.03/3.56

32/m/165

cfwu x2

3:28
3:31
4:06
4:13

3:21
25 sumo dl high pull 45#
3:14
25 sumo dl high pull 45#
3:09
3:06 ish treadmill broke last .01 miles and i was at 3:04

2 more sets of 25 sumo's
with 25 burpies in between

great work out today!!!

Brian S #162
Thanks for the info, I will ck your times later have fun, I cked

M/5'10/72kg/19

did the first 2 runs with a 20kg weighted vest

1, 3:37
2, 3:26

last two i did without to get see what i could do it in properly.

3, 3:05
4, 2:57

so happy i got sub 3 min

It was bloody cold today, so my workout started with a 500m row. I started hard and gassed with about 150m left. I actually stopped rowing, took a breath, and finished hard. I thought my time would blow, but I ended up with a PR! 1:30.8

I wanted to do another Hero wod that I've never done before, so I gave Erin a shot.

5 rounds of:
15 Cleans (85#)
21 Pullups

17:16

My hands hate me right now.

Did this one on the treadmill.... maxed it out at 10.0 miles an hour.... wasn't enough so I increased the incline with every round.
1st round- 3:00 @ 0% incline
2nd round- 3:00 @.5% incline
3rd round- 3:00 @ 1% incline
4th round- 3:00 @1.5% incline

each set was with 2:30 rest between.
Good workout......
Hooah!

51/M/183

3:55
3;45
3;50
3;40

48/male/6'/206/week 6 of CF
3:49, 3:39, 3:35, 3:29 walked between total time 24:29
cold here in Maine roads snow and ice covered, hard to get traction...almost like running on the beach except with a lot more clothes on.

2:56
3:02
3:05
3:03
Dirt Track

#30 - shin splints

I used to suffer horribly from shin splints until I had orthodics made to put in my shoes. They were a couple hundred bucks but no trouble since. And it has been a couple of years and there still doing their job.

as rx'd

3:02
3:08
3:16
3:06

3:28
3:34
3:37
3:38

TD 7 (hills)

As RX'd:

4 min, 22.3 sec
4 min, 42.1 sec
4 min, 46.5 sec
4 min, 50.1 sec

3 min rest between laps

We just got 12"+ of snow yesterday, so I decided to head to the track with my snowshoes. Subbed 400m for the 800m (and I'm okay with that)

3:12 rest 1:30
3:01 rest 1:00
3:01 rest 1:00
3:02

4x 30m hill repeats in snowshoes
M/5'8"/185

36/6'/185

2:57
2:57
2:56
2:59

4:09.7
4:10.3
4:13.0
4:22.3

For my rest, I would walk back around to starting point which probably took about 1-2 mins.

In order to increase your endurance on this exercise and lower my time on each round, how much rest time should I be aiming for? I am new to Crossfit and this is my first time running 800s. Although I have always been an avid runner to include running a half marathon. I would like to bring down my time on each round but at the same time lower my overall time. Here is how I did.

Any comments greatly appreciated:)

1- 3:01 Rest 30s
2- 3:23 Rest 30s
3- 3:12 Rest 30s
4- 3:27

Total run time 13:03
Total workout time with rest 14:33

Thanks

Did heavy bench presses first then on treadmill
Inclined 4.0-5.0-6.0-6.0
Time 3:00 each time (that was my top speed)
90 secs rest in between sets
The inclines definitely made this an interesting and challenging workout.

ran 2 miles at 8:30 pace 1% incline, swam 1/2 mile breast stroke, easy 18min pace, rowed 2000m 9mins. i suck at running, must do more. i will do the sprints on tomorrow.

Day behind. Filthy Fifty, details there.

26:34 PR

WOD 2:47/3:01/3:08/3:12 [50y/m/11 st/70"]

Subbed rowing:

6k Rowing warm-up; 22.16.9

4x1000m w/3min rest
1st: 3:09.6
2nd: 3:09.4
3rd: 3:09.1
4th: 3:08.3

Thought about doing a fifth, but then thought again...

#177

I just gotta say after reading your message I turned my treadmill on to 10 mph just to see how fast it was. Holy %$*#!! I enjoy outdoor running much more than indoors on the tm. But if actually turned my tm on that fast with me on it I would become road kill on my basment wall.

Just givin you props!!!

F 44/5'2"/157 Mom

First time posting, new to crossfit. Too much snow here in the north--I went to the Y for the treadmill.

I averaged 8 minutes on my miles, but I realized toward the end that I was not keeping proper form. I was trying to go with my previous max running rate of 4.4 miles per hour, due to moderate heart/lung issues I've had. What I figured out toward the end, was when I increased my rate to 5.0-5.2 mph, it was less effort, and I kept better form.

Next time, I'll measure the time on each round more accurately, and run FASTER.

30/m/198

3:00 on all four
2 minute rest in between

On treadmill at 10 mph, 3:10 each round. Four minutes rest between rounds

30/f/115

800's are probably one of my least favorites.

3:32
3:16
3:15
3:14

all done on treadmill about 5 min rest between runs.

M/47/6'/183

It is sunny and 72 degrees in Miami
so I ran 15 miles along the beach.

Non rx'd.

Happy Holidays!

Man my legs were burning..

1 - 3:40
2 - 3:22
3 - 3:25
4 - 3:17

Numbers are a little off I feel. I don't think I warmed up enough. I'd think my best times would've been the 2nd or 3rd not the last. Any thoughts on that?

F/22/5'6"/140

3:31
3:04 - DEATH
3:38 - ^^ that one smoked me
3:36
Total 13:49
Thinking of taking more time to rest in between

Then flipped the 500lb tire once
Then did 50 GHD Sit-ups for time
1:49
And then 50 burpees for time
3:23 - I'll do this one fresh next time

Only managed three rounds:
3:45 - PR
4:00
4:23

If I don't pace myself correctly, I get violently ill from running - as happened today :(

F/33/62kg

2:50
2:55
3:04
3:07

Sub 800M Row /3:01/3:09/3:09/3:12 Damper @ 4.5

3:09
3:12
3:17
3:19
TOUGH!!! workout after the 50s.

4 x 800m runs on the treadmill at 2% incline, w/ 4 minutes rest in between. 3:14, 3:13, 3:04, 3:04.

I wish I had the tropical heat wave of 30+ degree weather. It's -2 F. Did one 800 m around 3:30 (really hard to breathe on last half, probably a combination of being out of shape and the physiological shock of the weather).
Did something kind of like Annie, forgot to time it though. Abs killing me after L pull-ups and knees to elbows.
Rounds of
Tuck Jumps 50-40-30-20-10
HSPU 10-8-6-4-2

M/25/6'1/175

Had a foot of snow here and the gym was closed. So, instead of running, I shoveled the driveway and played around with a 60# sand bag. Will probably have to sub something similar tomorrow.

3:07
3:35
3:19
3:27

2nd round killed me! Probably didn't let my heart rate get closer to normal than I should have. Much tougher workout than I expected.

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

As rx’d:
3:30
3:24
3:28
3:25
Snow covered road, 4 minutes rest per round.
Foam roll after. Compared to 080507: 3:07, 3:12, 3:28, 3:27

1/2 mile X 4

3:08 each on treadmill

M/22/6'1/185

Way too much snow for this today... did a workout I watched a video of in the Demos section

AMRAP in 10 minutes of:
250m row
95# shoulder press, 7 reps

6 rounds + 50 meters

(might have been 7 rounds, I always lose count, but most likely it was 6)

POST: barbell TGU's

45 X 2
55 X 2
65 X 2

Went all the way up and back down with both arms without placing the bar down. First time doing them this way, a little harder. Could have went heavier but ripped a scab on my elbow open and started bleeding uncontrollably so I called it a day.

m/20/176

2:40, 2:45, 3:00, 2:58

WOD 4 x 800m;
on the track,absolutely baltic,pissin wi rain,icy wind,just a typical day in Scotland.
2.45
2.54
2.53
2.50
then back into gym to do day 4 of oly lifting
work from Mikes gym.2 pr's on the snatch,a couple
of months ago i thought i'd never be able to do
full squat snatches,due to lack of flexibility.
just need to make sure i don't drop the bar on ma heed again !!

M 36 5'7" 180

way to icy to run so i did,

10 rounds for time
10 deadlifts 155#
10 push ups

10:57

Beautiful day in Malibu, CA training on Pepperdine's campus!

Times weren't so hot but I was consistent:
3:03
2:59
3:01
2:57
2:55

As Rx'd

1) 2:34
2) 2:45
3) 2:35
4) 2:47

3:17
3:22
3:20
3:25

anyone have the picture from a while back of the recon marine with the large tattoo on his side. It was a pic next to a WOD. It was a few months ago I think.

m/29/5'11"/180#

As rx'd on treadmill at 0.5% incline

1) 2:50
2) 2:43
3) 2:44
4) 2:39

Did 1/4 mile jog/walk in between to rest, which took about 2:30 on average.

m/38/92kg/1.88m

2:53
3:00
3:02
3:06

Didn't make it to the gym. I thought about using my 400m course on the streets at my house but they're sooo snowy. I guess people don't like to shovel around here. I almost busted my butt just walking down the block. I'll make it up on a double day tomorrow.

I did some handstand practice at home. I was on point! I usually have to move around a lot but stay up for a pretty long time. I kind of turn in circles and walk but have no control over where I go. I can't walk in a straight line on purpose.

Tonight I stuck a solid handstand in one spot for a crazy long time. I was starting to get bored! Then I started walking (because I couldn't help it) and then I fell down. It was great!

I don't know what I was doing differently. When I walk and this time when I was staying in one spot, my body is exactly the same - rock solid from fingers to toes. Maybe it's my hands or something... I'll play around more and try to figure it out.

Maybe I should call Gillian and ask for some tips. That girl could probably live on her hands. I swear gymnasts turn into the best CrossFitters.

AS Rx'd
19min 16sec
I am slow!

I am slower

As Rx'd

23:57

M/25/6'2"/185

CFWU x 2

WOD as RX'd on track (one minute rest between sets)

1: 3'3"
2: 2'54"
3: 2'59"
4: 3'08" Got a horrible stomach ache from the redline I had drank earlier. Round 4 smoked me like cheap crack.

jenaclare - you're very welcome! Glad I could help! :)

4 x 800 m with 3:00 rest between each rep
3:03
3:10
3:11
3:05

Wind is awesome... wait, it's only awesome for half the run. Ugh!

Thoughts on cost of CF gyms. Mostly reiterating points already made. If you go to a globo gym, how many people know your name? How many people know about your progress, your goals, your strengths or weaknesses? How many people can / will help on your form for oly lifting or kipping pull ups? A lot of personal attention comes with a CF gym that you don't get at a globo gym without paying for a personal trainer on top of your gym membership. Also, I love having people around who are doing the same workout (which NEVER happens at a globo gym). I don't have to wait for equipment when someone thinks they need to do a marathon session of back extensions (or whatever equipment). I am able to get / give support to the people I'm working out with. The atmosphere only adds to my experience!

I've just got a new CF gym here in NW Arkansas, and before I'd been doing my workouts in a globo gym. I much prefer the group now at the CF gym. Lee - you're doing a great job and I appreciate you!

2:55
2:55
2:59
2:54

It surprises me how many fewer comments/workout posts there are on running days. Granted, it is the weekend and not everyone is fortunate enough to be able to run outside in the winter, but it seems like there are a lot of xftrs who don't do the runs. I guess everyone has different backgrounds, but I love to see the improvement in times that I've had with minimal running over the course of my xft career. But to each his own...

3:26
3:54
3:50
3:43

1: 3:09
2: 2:53
3: 2:56
4: 3:12

OOkay, so I'm all over the place with my pace. I ran in my neighborhood where I spray painted meter markers :) The first 400 meters is a rolling incline the last 200 meters is up a hill....It's perfect actually. I leave my house and run down the street in front of the beach and back up the hill to end at my door. Perfect 800 meters AND I get to jet past my beach!! I love workouts like this!!!

Does Zone frown upon veggies?

I am a doctor and I am all for low/no grain/sugar diets. But eliminiting/limiting veggies is just plain stupid.

Well, after the 10k I learned I haven't been running wisely.
Studying the forum and comments lead me to the POSE method to run wiser. I'm devouring on-line info on POSE Running, and just sent off for the PoseTech.com running book.
I just ordered my first pair of Adidas adiZero RC running flats($38+s&h@http://www.shopadidas.com)
This is awsome ... like so many others, I am so grateful for CrossFit on so many different levels and wake up each morning to face the WOD.
michaelchasetx 57y/76"/238'

M/25/6'1"/186

As Rx'd:

2:45
2:54
2:55
2:55

m/39/6'/233

4:19
4:17
4:15
4:05

As rx'd,

3:15
3:44
3:50
3:48

4:06
4:11
4:10
4:20
Semper Fi

As rx'd

4:19
4:05
4:09
4:19

About 5 mins rest in b/n

Both my local high school and college tracks were locked up... Where do you those of you who use a track go?

As Rx'd

3:34
3:33
3:25
3:32

m/19/165/5'11"

Did 45 min. very intense ultimate frisbee, then came back and rowed 2x800m. 2:53 2:56.

Someone stole my damned stopwatch. Max effort last two rounds. Dreaming of Senior year when I ran consistent 2:00 1/2 miles during basketball conditioning.

Bob #230-The Zone most definitely does NOT frown on veggies. That's where you should be getting a majority of your carbs from in the Zone since most veggies (the ones you should be eating, anyways) have plenty of vitamins and minerals and are very low on the glycemic index. The Zone frowns on using bread, rice, pasta, or refined sugars for carb sources--fruits and veggies should be your primary carb source.

195 pounds / 18 years old / 5'11

1. 3:32
2. 3:37
3. 4:11
4. 4:27

M/22/162

2:39
2:42
2:45
2:45

F/20/5'0.125"/129

As Rx'd on indoor track.

3.08
3.01
2.56
2.48

4:47
5:44
6:00 (PR...ahem...in the wrong direction)
5:26

Back was supper tight after the first 800. Dunno. I have kinesio tape on from an adjustment earlier this week. Would think that would alleviate the tightness.

M/25/6'/185

As Rx'd

3:33
3:34
3:49
3:38
3:27

4:36
4:30
4:30
4:26

treadmill, 1/2 miles

Mapped out 800 m in my neighborhood. The flatest course I could devise still had a significant uphill section.
3:30
3:37
3:42
3:34
Rested until HR below 120, about 1:30-2:00

M/40/175/6'

Pretty weak times.... but at least I didn't skip it

Rested 3 min between runs

800m Time HR
1st 3:58 146
2nd 3:30 159
3rd 3:16 166
4th 3:09 165

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
5:00, 4:37, 4:32, 4:23

Too cold and wet for me to run(good excuse for someone who can't stand running), gyms are closed so...

Did fran with 40 lb dumbells, 5:40.

not a runner...

4:46
5:06
4:41
5:10

#241 E

I appreciate your response. I definitely agree with getting your carbs exclusively from veg & fruit.

There is overwhelming evidence that grains and refined sugar are more people than anything else.

The food pyramid is a horrible mistake.

edit:

There is overwhelming evidence that grains and refined sugar are killing more people than anything else.

2:53
2:48
2:28
2:59

Happy with the consistency. Great song on the ipod for run 3 and I'm retarded enough that it helped I guess

Because my gym closed at 6 today and I didn't remember, I only got 3x800's done. It's a 16th of a mile indoor track

2:37
2:31
2:38 (dry heaved on this one)

I'm going to assume anything between a 2:38-2:47 on my final one

It helps when I'm not carrying around the 8-10 extra pounds I've been needing to shed

Decided on the track around the ice arena, had to wait for a game to clear out though.

As Rx'd, 3 minute rests in between

2:48.72
3:01.19
3:11.72
3:18.33

I hate running as it is, but you know you're fatigued and have regressed to terrible form when you sound like a horse galloping in a museum.

3:47
3:53
3:55
3:46

27 degrees in the Philly burbs, but I did have the track all to myself.

4:45
4:40
4:25
4:05

i'm used to running long distances at a steady pace, sprinting definitely needs work.

33 yom 220 bwt

wod as rx'd on treadmill]
3:32 8.5
3:25 8.8
3:16 9.2
3:00 10.0

forgot running shoes so did them in my heavy hiking shoes still pr'd.

followed with crossfit endurance workout
5 minute sprint x 3 with 3 rest between interval for max distance on bike

rd 1 1.84 level 10
rd 2 1.97 level 11
rd 3 2.17 level 12

144lbs/31yoa

on treadmill (10+ inches of snow outside)

2:59
3:08
3:04
3:04

rested about two minutes between rounds by lightly jogging.

32/f/5'4"/130

Thpppppt! to 800's! Did not PR on this particular course, it's quite hilly. I'd go so far as to call it mountainous, but there are those who would disagree.

3:03
3:48 (got a nasty stitch)
3:33
3:30

Did NOT PR... been slacking on the running lately.

cfwu x 1

2:40 .5 mile run
2:20 rest

2:51 .5 mile run
3:09 rest

2:57 .5 mile run
2:03 rest

2:59 .5 mile run

48/m/190

On a C2, no running for the ole guy.
2:56, 2:59, 3:02, 3:05

#30: Shin splints have to be taken pretty seriously. I've seen everyone from casual runners/joggers to a guy running hurtles for my track team who now plays WR for the Eagles get them. They can be caused by a lot of things, but the responses so far are on the money; stay away from hard surfaces and look into orthotics. If you're just getting into running, think seriously about some low-impact subs that you can do until your bone density increases a little bit. Bone density drops when we don't work out faster than it builds up when we do. Just some thoughts.
I hate treadmills, but I have no alternative up here. Ran this at about 7000 ft.:

3:00
2:55
2:52
2:49

HAVEN'T POSTED IN A WHILE, BUT I'VE STILL BEEN GETTING AFTER IT. I'VE BEEN CROSSFITTING FOR A YEAR NOW AND I COULD KICK MY A$$ FROM A YEAR AGO!!!

FRIDAY: FILTHY FIFTY-24:13 (NEW PR)
RAN 3 MILES-STEPPED IN A HOLE AND HURTMY FOOT...DON'T KNOW EXACTLY WHAT HAPPENED, BUT IT HURTS LIKE HELL.

FILTHY FIFTY-34:15 (8/2008)

SATURDAY: FOOT STILL HURTS...SO I DID FRAN INSTEAD.
FRAN-4:23.02 (NEW PR)
FRAN-5:25.03 (NOVEBER 2008)
I DON'T KNOW WHAT I DID, BUT I WAS ABLE TO KNOCK OFF A WHOLE MINUTE AND 2 SECONDS!!!

M/34/179/6'0"

As Rx'd
2:59
3:14
3:26
3:16

I was a bit disappointed with this. I'm just trying to survive this 3-day cycle :-P

M/23/5'9"/165

love the running days :)

Did this outside on the track, temperature was 27, with a windchill of 19. Love it! 1 mile warm up, then:

1st 800- 3:00.71
(3:00.43 rest)
2nd 800- 3:00.83
(3:01.67 rest)
3rd 800- 2:58.44
(3:00.38 rest)
4th 800- 2:55.92

after each 800 I jogged a lap, so it was an active rest. This was done at probably about 80-85% and felt really good.

3:02
3:16
3:06
3:24

M/37/6ft/200lb

I think I was the only one in the gym today that actually went outside and ran in the cold.

I like the running days because they are not so equipment intensive. Get some good shoes, and your off!

Did this today, out of order with Filthy Fifty, so that's tomorrow.

2xCFwu backyard modification (bowflex seated rows 15x100#/15 bench dips)
4x5 minute intervals on bicycle trainer
First two way to easy, 3rd and 4th ok
1xCFwu cool-down and some "non-virtual" shoveling

BTW bowflex simulated kettlebell swings don't work

As rx'd

Treadmill, 1.0% incline
Rest for one minute in between each

4:43
4:13
4:10
3:58

F30/5'4"/127

M/24/158/5'7"

I have an injured ankle so I had to do this on a stationary bike (eliminates a lot of ankle flexion). I increased the distance to 1200m and increased resistance. Here are times:

1. 2:08
2. 2:16
3. 2:35
4. 2:08

Judging from the posted times I should probably go for 1600m next time to ensure I'm doing an adequate amount of work.

3:39, 3:09, 2:58, 3:06

Compare to:
080507 - 3:29, 3:10, 3:13, 3:29

M/29/160

3:15, 3:06, 2:55, 2:46

As Rx-3:30+3:23+3:23+3:21=13:37

Worked Pose, times totally within limits, and well worth it. Thanks for the WOD Coach!

Mensa Sends-

M/40/5'11"/205

1. 3.18
2. 3.15
3. 3.15
4. 3.23

Should have pushed harder on all of them but this is the first time I have done this. I'll do better next time. Having said that this is a 4 minute average (approx) kilometre which is ok as far as I am concerned.

m/39/5'4"/143

1) 3:03
2) 3:06
3) 3:16
4) 3:04

1) 2.42
2) 2.48
3) 2.39
4) ( 4x 200meter and 5 burpees)

1) 2.42
2) 2.48
3) 2.39
4) 4x200 meter and 5 burpees

23/m/166lbs/70"
as RXd
3:07
3:10
3:04
3:02
couldnt get the sub 3 today

Did Cindy today, will do this one tomorrow as Monday is my interval day.

As rx'd

1. 2:48
2. 2:54
3. 2:52
4. 2:52

Total: 11:26

f/31/5'6"/129
4:11
4:44
4:20
4:32
slow and steady runner...so good times for me.

Over the river and through the woods to run a couple 800 meters. Well, this workout certainly fell under the constantly varied - by running in our snow boots. My Northface boots worked well, the only problem i had was my fleece socks slipping down.

Did Four rounds of warm-up, one before each run.
1st - 3:56
2nd - 3:48
3rd - 3:42
4th - 3:34

Snow in the forecast again in CT!

m/30/6'0''/205

2:41, 2:51, 2:55, 2:55= 11:22

4:00
4:00
3:40
3:27

505
502
456
452

first running workout of crossfit.

ran the rest of the 5k after the workout.

down 8 pounds to 334 today. crossfit it working!!!!

29/m/64kg

3 laps of green in front of my house.
Exactly 800m.

1. 2:47
2. 2:43
3. 2.44
4. 2.41

My new addidas squat shoes arrived today. I have never used them before so i cant wait to go to the gym this evening. If they make no difference i'm coming to get Coach Rip for a refund!

29/m/205

3:03
2:59
3:00
3:10

last time
bw 170

3:06 (treadmill @ 9.5)
3:01 (treadmill @ 9.7)
3:02 (treadmill @ 9.7)
2:57 (treadmill @ 9.9)

this time --- snowed in
subbed tabata something else (minus pull ups)
+ 24 lb weight vest

M/25/187/ 6'0"

3:00
3:00
2:56:
2:51

Treadmill with 1% grade
3 minute rest between each round

2:45
3:03
3:03
3:00

3:04 (PR)
Rest 8:00
3:02 (PR!)
Rest 8:00
3:17 (tried to focus on POSE running)
Rest 8:00
3:11 (again tried to keep POSE technique, but reverted back to sloppy survival mode running and gutted through it on the 2nd lap.)

OMG my calves! Goal for next time is sub-2:50. Seems like 8 minute rest intervals worked well for max recovery without getting cold.

Some of you girls and guys are FAST!

Jeff 3:00 each one on 1.5% incline on treadmill, with 5 min rest between each one.
Jason 3:22, 3:41, 3:46, 3:37...outdoors.

M 43 235
On treadmill: 5 incline, about 3min rest between rounds.
1)5:40
2)5:49
3)5:36
4)5:34

29/m/64kg

I tried out my new squat shoes.
Front squats 6 sets of 3 reps.
50/60/65/70/75/80kg

I set a new PR at 70kg again at 75kg and again at 80kg and that was only 1 hour after completing the 800m intervals. Rip is safe , the squat shoes work!
I'm surprised at how stable i feel wearing them, i hightly recommend getting a pair.

Looking forward to attacking Cindy tomorrow.

treadmill:

3:30
3:27
3:24
3:27

m/30/5'11/179

Did 23 rounds of Cindy and then completed yesterday's WOD.

3:32
3:15
3:10
3:07

Rest Day = Good Day

After a one mile warm-up:

02:58
03:14
03:22
03:28

snowed in so worked on my 1rm clean and jerks. new pr of 220lbs. previous was 205. then 40 30 20 10 of dips and sit ups all unbroken
m/25/5'11/185

19 rounds

20/m/74kg/5'9"

2:37
2:40
2:42
2:47

3:18
3:11
3:08
3:16

~3 mins rest between rounds

use a track next time, treadmills take forever to get going!

Nice 40 degree day, but quite windy. 20mph with gusts even more than that. Headwind made things tough. So did staying up late at Christmas party last night.

1/2 mile intervals with 1/4 mile walk/jog recovery in between.

3:47
3:53
4:07
3:56

M/40y/5'8"/160#/CF since 2008-11-23

As Rx: 800 m runs on indoor track:
4:03
3:59
3:59
3:53

Rested 8:00 in between runs.

Did this Saturday WOD on Sunday and when I also did the Sunday WOD ("Cindy").

36 y/o male, 149#, 68"

WOD on treadmill
3:34, 3:10, 3:12, 3:09

m/28/192/6'1

as rx'd

3:11
3:17
3:14
3:12

M/27/71"/165#
1- 2:22
2- 2:36
3- 2:41
4- 2:44

22 / M / 5'9" / 126lb

I ran the first two in socks, but started getting blisters, so I put the shoes back on for the last two. Five minutes rest between intervals.

4:53
4:37
4:32
4:39

33/m/165

3:11, 3:10, 3:13, 3:12

3-4 mins rest between 800's

38/M/180/6'

warmup: dynamic rom's, 1mi jog 7:30

4x800m

2:28
2:22 PR
2:28
2:26

cooldown: 800m jog 4:30

m/35/5'9"/185

Orange Glen Elementary School track
3:11
2:54
2:48
3:08

did on treadmill with 2% incline.
Round 1 2:20
Round 2 2:46
Round 3 2:51
Round 4 2:55

Between rounds I rested approx. 2-3 min.

3:18
3:44
3:36
3:37

Far too cold and icy here in Wisconsin to run outside (wind chill in the -20s).

Tabata treadmill sprints with the incline at 12% and "speed" at 6.3. Managed to do all the sprints; I'll try 6.5 the next time. Amazing how much harder a 12% incline is compared to 10%.

Finished with two 2% incline 800 meter treadmill runs at speed 8.3 = 3:21 each round.

Had to run on treadmill because it's -27 outside.

Didn't read first time before I reset treadmill.
3:00
2:51
2:50

Movement prep warmup
Run: 4:12-4:24-4:34-4:36
Rest: 1:19-1:09-1:02
Run! No California weather here... snowing, 20 degrees, and wind gusts to 50 mph!

3:16
3:31
3:32
3:27

Argh; 10-15 secs. off pace on a cold drizzly Aptos High track. Avg HR's 178, peaks 191.

All on a treadmill. 800 first round, almost died. Did 4x 600's after that. Really need to get back into distance shape.

3:04, 2:34, 2:34, 2:34, 2:34, 2:23

totally blew it and thought it was 3 rounds, not 4... what a loser.

4:06
3:57
3:50

on treadmill @ 2%. impressively slow. but it kicked my butt so all i can do is keep working toward improvement.

On treadmill

3:21
3:06
2:59
2:49

as rx'd

3:30 - 5 min rest
3:38 - 10 min rest
3:43 - 12 min rest
3:43

M/34/205/6'0"

On the track:
3:18
3:19
3:17
3:16

That was the most inspiring video I have seen in months. Crossfit ROCKS!

3:17
3:22
3:27
3:43

Warmup 5 mins @ 3mph on treadmill

1-6:00
2-5:00
3-4:05 (on rower)
4-3:45 (on rower)

Switched to rower because knees were killing me on the treadmill. I tried inserts to correct overpronation, and they actually helped. Otherwise, all 4 would have been on the rower.

M/33/70"/170

on treadmill

3:25
3:15
3:05
3:03

correction to #327:

treadmill at 2% incline. Did I mention I hate treadmills?

M.36.145

@ home, runs on TM, 4# heavier than last time, rest time varied...

3:18
3:16
3:12
3:05, this last one is prob the most effort I've ever put into a sprint, 12:51 overall..

PR overall by :45 seconds

M/18/135

only did 2 800m runs, and then followed it with some sprint work.

800m: 3:12, 3:02
200m: 33, 33, 34, 39

Done on 12/21 1st day of winter.

Subbed 4 x 1000m row

57/M/195
3:52.9, 3:50.7, 3:56.4, 3:53.4

48/F/125
4:23.2, 4:19.3, 4:19.2, 4:20.9

Too snowy and slippery to run outside, so rowed 4x800m: 3:05, 3:06, 3:12, 3:04.

5:00 each on treadmill

20081221 2200hrs
WOD081220:
Four rounds, each for time of: 800 meter run, rest prn
3:56, 4:00, 4:07, 4:02
Notes: -20∘C (-28 with windchill), snowing, snow/ice cover

2:58; 3:26; 3:12; 3:13

EBS/f/27/135
3:07; 3:11; 3:13; 3:05

Yut!

cold, wet, rainy and sick.

no warm up besides stretching...

3:52, 3:40, 3:52, 3:57
1/4 mile walk to rest between sets

I guess I suck.

Decided to enjoy the minnesota weather. So did 2 mile snow hike (8-14 inches) as fast as possible: 35minutes.

m/27/5'11"/176

2:43, 2:43, 2:51, 2:51

Done on treadmill since I don't have a track nearby.

Had to row this one. Four rounds 1000m.

3:49.8
3:52.5
3:53.3
3:55.8

2:40, 2:45, 2:44, 2:42 (treadmill @ 2%)

Run 4x 800m, rest as needed (~4 minutes rest in between each)
4:06
4:05
4:19
4:32

Later 30 minutes of shoveling snow with another 30 minutes today. Functional strength, woo.

C-
due to 14+ inches of snow outside I decided to stay inside and row!
row'd 800M w/ 2 min. rest between
3:18, 3:22, 3:23, 3:19

2:59
(2min rest)
3:15
(4min rest)
3:04
(4min rest)
2:56

Age 53/245# subbed 1000 meter rows for the runs (5:06/5:02/4:46/4;37)

3:14 (treadmill speed 10.0), 3:09 (10.2), 3:07 (10.4), 3:06 (10.6 for 400m. 10.4 for 200m, and 10.2 for 200m)

3:15
3:08
3:20
3:40

I agree with sexican (#227; those are great times, BTW) - crossfit is supposed to be de-specialized, which to me means a little of everything. That inlcudes running. My brother, who used to be pushing 300 lbs, was doing weights for a long time but didn't really start changing his physique until he added some interval cardio to the mix. He now looks pretty good at 6'4" and 230 lbs.

Oh, BTW - with all the running I did before Xfit, I didn't set a new personal 800 record of 3:08 until I started adding some strength training, esp. things like squats, lunges and deadlifts.

treadmill
3:30
3:28
3:15
3:10

Four rounds, each for time of:
800 meter run SUB Elliptical

3:53
3:53
3:47
3:48

22/M/164

CFWUx3

3:39
3:33
Halfway through the third round I had to stop because of a callous/blister. I'm not happy about it, as I was making great time. Other than that, feel great :-)

m/31/230/69"

as rx'd treadmill

3:12
3:09
3:12
3:11

m/24/170/68"

as rx'd
3:03
3:10
3:13
3:12

as rx'd:

3:17
3:15
3:08
3:04

F/37/124
Making up the 800x4 wod 2 days late... Ran outside- it's about 25 degrees here today with a who-knows-what windchill. Ran at a local park with a half mile loop of rolling hills. Wind practically knocked me over! Felt heavy and slow with all my warm clothes on...apparently I was!!!
1. 3:46
2. 3:50
3. 3:49
4. 3:55
rested 2:30-3:00 min between rounds. Can't believe I used to run just for the fun of it! This was tough:)

Nice

30 yom 130lbs
3 rounds 7.2 mph

m/31/6'/230

3:25 (2 min break)
3:25 (3 min break)
3:25 (2:30 min break)
3:05

on tredmill (15 degrees outside),
approx 9 mph and 9.5 mph on last one

m/187/29
Treadmill at 1.5%

3:41
3:26
3:12
2:59

3:00,3:00,3:00,3:00

Treadmill on 1.0 incline @ 10mph

3:46
3:42
3:35
3:35

Round1=3:00
round2=2:57
round3=2:52
round4=2:49

28/m/197

CFWU x 3 at home

4 x 800m (Google Earth "Ruler" around the neighborhood)

3:26
3:32
3:39
3:34

Damn Cold, windy, hilly and glad to get the last time back down....

34/M/190/6'

2:08
2:09
2:15
2:11

not much rest b/t 2nd & 3rd efforts

M/32/170
Row 1k + 2min break
20m58s (with breaks)

m/42/202/5'11

make up WOD 2 days late

as rx'd: 3:06, 3:14, 3:25 and 3:18

3:20
2:58
3:10
3:05

Olivia:
1st round, didn't time
2nd round 3.54
3rd round 3.49
4th round 3.44

about 3:10 each, now i'm really sore, box jumps from day before never wore off...

34/M/186

Treadmill
3:22
3:12
3:03
2:57

38/m/240

4:16
4:00
3:51
3:49

treadmill

M/32/6'2"/188

Treadmill
2:46
2:50
2:58
2:58

Treadmill
4:00
3:45
3:45
3:45

Did this on Sunday at the high school track. 20-30mph winds.
3:01
2:56
2:56
2:59

m/29/73/183
After Cindy
Treadmill
3:55
3:49
3:48
3:36

Jeff @ work
800m rows
2 min rest between.

2:53.3
2:51.7
2:52.6
2:48.3

0.5 miles on TM

3:00 10.3 MPH
3:01 10.3 MPH
3:06 10.0 MPH
3:05 10.0 MPH

47/M/184
3:18
3:14
3:10
3:10

M/30/5'9"/165

Did 0.5 miles outdoors. Unfortunately, couldn't use the track at the local college, since it's closed for the holidays. Luckily, there's a paved trail nearby with 0.5-mile markers.

2:53
2:52
3:03
2:54

Rested about 3 mins between runs.

36/m/175

3.12
3.07
3.02
2.55

3 mile run
22:40

playing catch up just did this on the treadmill..cold as hell in colorado.

1. 3:41
2. 3:31
3. 3:30
4. 3:22

i suck a$$ at running.

ran on the small track at the Y

3:02
3:00
3:01
3:11

4.07
4.06
4.03
3.40

Didn't warm up. Need to get on a better pace early in the run. Did these outside

34yom.170.6'

all rounds at 9.5 on TM (3:20 each)

31yof.125.5'6"

all rounds at 9.0 on TM (3:33)

Times as rex'd with 5 á 6 minutes rest between rounds:

Times as rex'd

2.33
2.34
2.42
2.49

Times last time..With a injured knee :(

2.53
2.59
3.00
3.00

Time before that it was:

2.49
2.57
2.59
3.02

So big PR this Time ! :D

24yo/m/5'6"/155

Treadmill w/ 1% incline.

3:00
3:00
3:00
3:00

3 rounds at 3:15 inclined 1.5 on Treadmill.
Last one on track 3:00

@PMHS dirt track
45degF/windy

2:59
3:07
3:17
3:14
TOTAL 12:37

(11:48 PR)

m/44/175

RUN 1.5 Miles to track

2:52
2:53
2:54
2:56
run 1.5 miles home

1mi jog to track

2:44
2:41
2:45
2:45

m/26/6'2/200#

Completed workout but did not time. Upon arrival at track found my gps battery dead. Time would not have been a great time; still coughing a lot from remnants of a cold a couple weeks ago.

Performed 12/26

Row 1000M x 4

3:54 (may be PR)
4:09
4:10
4:15

M/59/175/5'10"

As Rx'd

3:59
4:03
4:02
3:59

Rest @ 2 mins between.

12/21/08

CFWU
4:47
4:45
4:43
4:45
Ran on the treadmill. Times were roughly 30 seconds of my last times!

better than I thought, having not run an 800m since my school sports day in 1988.

Ran 2.06 that day. Today,30 pounds heavier and more than 20 years older, I ran

2.45
2.42
2.36 and
2.35

think I can go faster and will definitely do so when I drop from my post Christmas 190 to my fighting weight of 180

20/m/6'2"/195 lbs

3:12-3:41-3:25-3:24

Did this in Florida, much better running weather than home :-)

3:20
3:15
3:17
3:25

M/22/6'1/185

Made up on 12/27/08

3:07
3:04
3:10(lost focus while doing Zone calculations in my head)
2:55

Felt good for the first time in a while. Wore my VFF's and focused on POSE. Also ate my first Zone meal for lunch at a 1:1:5 ratio. I will keep toying with it until starting it 100% on January 1st.

33 yom 210 lbs

did this at work on the treadmill

wu then
4:08
4:01
4:12
x ran out of time on break. I'm a terrible runner, always have been. Slowly getting better though

m/35/5'9/175

CFWU home WU - 3. Therefore pushups instead of pullups. No dips. 3 sets superman. No Burgener.

3:00, 3:00, 3:02, 2:57
5/7: 3:08, 3:20, 3:23, 3:24
4/1: 3:16, 3:21, 3:33, 3:27

Pleased with consistency of rounds.

m/41/212

Did it on bike path with wife on bike. Half mile repeats with 3:30 rest/10minute warm up and cool down

3:25,3:33,3:14,3:19

2:46
2:42
2:50
2:52

treadmill - 1.0 incline

m/21/6'2''/180lbs

1) 2:43
2) 2:46
3) 2:53
4) 2:51

24/m/182

Did this at the local track.

3:07
3:33
3:42
3:44 (barefoot)

Rx'd
Sta 4 out and back
259
302
257
Call 30min rest
303
Lean at the hips not the shoulders.

CHK as rxd on track: 3:10; 3:36; 3:41; 3:46

Then did a bunch of pistols and situps. Then 200 lunges and 3 sets of 15 squats. Bike 5 min.

2:55.06
2:59.88
3:05.04
3:04.88

Done at the farm. No timer with a second hand available, so used a cell phone for estimates:
3 min & change
4 min & change
3 min & change
3 min & change

3:05, woodway at 10 speed, then to 9.5 after 2 mins
3:00, speed 10
3:05, woodway at 10 speed, then to 9.5 after 2 mins
3:00, speed 10

No warmup, jogged from home to City Park.

2x800m
4:01
3:47

2:44 (Rest ~3 min)
2:50 (Rest ~4 min)
2:52 (Rest ~5 min)
2:50

Done on a 200m track.

Meyer 3:18-3:19-3:16-3:16 Icy- but times sucked
last time-2:48-2:55-2:56-2:56 avg- 2:54

Edler- completed but no scores to record
Harbaugh- 4:55-4:44-4:30-4:20 avg 4:39

cfwu x 1
wod
runs on treadmill at 8.6 - 9.0 speed
1 - 2 min rest in between sets
didn't time but all under 4:00

Jennie: 27 F 165# 5'9"
1. 4:08
2. 4:16
3. 4:09
4. 3:48

M/34/175

3:47
3:53
3:59
4:05

3:30
3:32
3:35
3:29

3:07
3:26
3:22
3:31

my treadmill times were much faster (all around 3:07)

m/24/74"/205#

4:00
3:32
3:05
2:45

M/31/6'/178

2'52"
3'02"
3'03"
3'05"

on athletics track