looks like a good one

and i was gonna rest tomorrow

Fun! Time to break 90 seconds!

love it!!

the knee has not been liking the runs. ohh well
3,2,1..Go!

dang coach give my legs a break! haha oh boy...

Running 800's always makes me feel like I'm going to have a heart attack. Especially since I did 30 sets of front squats today. Also, I have two fake knees from a baboon transplant, I just had a stroke and had my wisdom teeth out. Oh well, 3, 2, 1 . . .GO!

Just had to hit 5.5 miles for PT today...now this..wow/and i gotta run on Friday for PT! WOAH.

But man if Andy is serious, i can do it rite?..**?uummmmmm rite?**...yeah, yeah i can!!

love the early post!!! This will be fun!!!

i really HATE this wod >=( coach knows best but just running???? NO FUN for tomorrow

works for me

Did "Nancy" tonight after the front squats

16:35 with 95#. All squats unbroken. Only way to make my time better is to run faster. Lots of room for improvement there.

Up early today, huh? I hate running...

3-2-1 go!

I was running!

Um...who is that in the picture?

i like it.

If anything can get you through a full running WoD it's a picture like that, crossfit women... fantastic.

Anyway this will be fairly easy, i've been running alot lately.

I'll do this as kind of a warm-up I guess, I still have to push some weights afterwards.

This wod looks like it is going to suck oh well the legs don't need a break.

@#2 RV-KY @ Underground Fitness, NKY

Hope you're joking...

90 seconds is well below the world record.

love running!! ive been doing cf endurance so that should help.

is the point of this to run the 800s as fast as possible, or to run them at a good steady pace and take less time for rest?

happy running to everyone tomorrow.

I have been "flyin solo" on Crossfit for over a year. Someone please tell me to hook up with an affiliate!

Seriously, I think I need that mentoring step; to assess my strengths, wknss and to find out what moves I may have taught myself incorrectly.

In CT with options...

funnymoneyloanshark....where are you from in CT, come check us out crossfitmilford.com.

EXACTLY what I needed! Thanks Coach! Engineers lead the way...Hoo-yah!

rest time included in total time?

did somebody say break 90second??? and then head straight to the 2012 Olympics??

Alright, I am going to catch up in the AM

I will Run and then try to do "Karen"

Good Bye Legs.....

Weather forecasts are good for Montréal tomorrow. Might find a track to do this outside !

loan shark where you from

PB: "Flux Capacitor"!!

Warning, warning. Danger Will Robinson. Spider Chick sighting.

All is right in my world when Spidey's here!

Taking bets on the number of the first righteous indignation/sensitive offended post...

thank you for the early post..... curios how I will hold p on this one

Damn rain. Means this will be inside on the gym track. About 150 m one time around. Constant turning and all flat. Wouldn't be so bad if it was banked. I just know these times will be slow. DAMN YOU RAIN!

jley #20
derick #26

I am in Meriden, CT

It has been a solo venture thus far. Itching for the environment and the next level. Maybe even a cert.....

Hurt back doing DLs and again doing hang cleans.
Nerve pain down each glute.
Any recommendations on physical therapy, stretches, exercises; and how long until I should try these workouts again.

The weather better not fake me out for that sunny forecast tomorrow! I might actually be able to run outside for the first time this year! Man will that be a blessing. I need a change of scenery

Good luck everyone! Especially if you suck at running as much as i do! lol

Oh my, she is beautiful!

and a crossfit girl also...

I am in love!

no kidding. i live in meriden too man. i usually use club 24

hit me up on my email at dkcflash999@aol.com or on aim derick452 i got two buddies i usually work out with,

Whoops, my math is way off... I meant 3 minutes... That would be 180 seconds...right?

Bingo- you totally bogarted my answer to PB! What gives? I am righteously indignant! LOL

PB " I do not think that word means what you think it means.."...?

I'm gonna crush my nemesis Allie in this WOD... mooohahaha (maniacally rubbing calloused palms together ..pause...make sure albuterol inhaler is in gym bag.. yes!) Stoked. 6AM workout.. lights out!

in8girl, cynthiaj- recipes on the way tomorrow.
mwah everyone!

Sweet! I love the easy ones. I dread Friday, though. That's two in a row now.

Still to heavy for the running yet-looks like 1000m repeats on the rower for time. Oh, and some fun PT on top for zest.

Gotta love it

AWESOME!!! I was wondering what to do tomorrrow. Coach, you hit it perfect!!!! I love this site

bingo - post 53

Did this one at my box 2 weeks ago:
3:30, 3:19, 3:28 and after much taunting from the "boys".... 3:10 :) woo-hoo!!!
much coffee and a red bull to help out ;) I will be doing the front squats tomorrow if i feel better. Hoping to see all the mamas out there get some!!!

Its official, coach hates our legs...
Saddle up!

Hi Everyone,

So, I have a client that I have been working with for about 1 month. She is preparing to go to Europe on Saturday. We have been doing crossfit religiously and her progress is astounding! Every day she tell me that people tell her she looks "fabulous" and so "strong" and has a "perky bum." Then, she says, "Everytime someone compliments me I think of you, Jen, and I am so grateful!" I was almost in tears!!

Crossfit works....for everyone who gives it their best. She is not a main-page regular however, I dedicate my work tomorrow to her. She credits me and I credit coach and all of you for holding me together and putting the pieces back one at a time. I give her the workouts, but she does the work; she shows up and that, as we all know, takes us farther than anything else.

Thank you for giving me the opportunity to learn something that has changed my life, and that I have been able to pass on to others and change theirs.

Be your best....everyday.

Luv Jen

Oh - the woman is this photograph is breathtaking....women look their best during and immediately post-wod....all power!

Anybody in Cincinnati want to do this at a local high school track?

Could be Northern Kentuckey...

my poor damn legs! no rest day due to catching up the last few days, man my thighs hurt!
Here goes! Enjoy boys and girls.

eric gohl, s'more, onefastbird21, herm, rookie (the real one, ha!),and all the rest, tear it up!

sometime in the late afternoon/early evening

email me

mikemorgan19@gmail.com

Thankfully some cardio to break up all this lactic acid...wish I could find a gorgeous CFer babe like the girl in the pic!

N

Darn. We just got hit with a blizzard and my track is covered with snow and heavy drifts. We were so close to spring! Welcome to March on the Prairie.

Bingo: Winner!

"When this baby hits 88 miles per hour...you're going to see some serious sh#t".

Pony: The Princess Bride, love that one! "Aaaaasss yooouuu wiiiiisssshhhh!!!"

Ok, off to bed now everyone...we run at dawn.

#31 rjg

I have had similar problems in the past from both exercises. You have to be careful your not messing up your sciatic nerve(which is probably whats firing the nerve pain through your glute). Id recommend heavy icing and rest until you have no pain when not working out and then make sure to stretch and warm up heavily before any exercise. A good chiropractor always helps too...if your like me though you will probably ignore all this and try to keep CFing until you create a real problem for yourself...

N

This is not a good idea. I guarantee if you do this as RX'd, you will be SIGNIFICANTLY slower on your last 800 - that is BAD. Try this: 4x 800 @ your all out 2 mile race pace. If your last 800 is slower than your first, do an additional 800 as a penalty. Think about what you want to get out of this workout - consistent and progressive work. If you scoff b/c my name isn't "coach", think about this: do you ever digress in weight when you do a 5x1 dead lift or front squat workout? But what does a guy with 8:50 2-mile PR know......

I HAD THIS AS PREVIOUSLY DONE ON 12-20-2008 FOR COMPARISON PURPOSES.

That may be one of the most gorgeous people I have ever seen in my life.

#53 gs

Depends on how one runs it I suppose. I've run this in the past with faster time on the last lap. I planned it that way. Maybe I wasn't running it fast enough. ~3:10 for 800m.

I'm not sure what a guy with a 8:50 2-mile PR knows.

I do know a guy with a 8:50 2-mile PR runs a hell of a lot faster than I do...
I'd even settle for running one lap at that pace.

"Not a good idea?" Tell us why please.

Almost 7 weeks post-op, Physical Therapy at 10 AM:

Changing up the protocol this week. Gone are the scapular retraction, rotations, elbow flexion and extension, and palm rotations.

Carrying these movements over from Physical Therapy Exercises IAW post #360, 3/10/09 from my program blog:

1. Table walk-backs (done for the stretch more now)
2. Wall Crawls (more of a stretch as well)
3. Isometric external and internal rotation at 0 degree abduction
4. Prone wand raises
5. Shoulder flexion with theraband (3 sets of 15 reps, slow movement)

Add in:
1. UBE (Upper Body Ergometer) 10 minutes at 3-4 watts (done as a warm-up)
2. Posterior capsule stretch, horizontal adduction with internal rotation, lying on side with opposite arm assisting the internal rotation stretch, 20-30 seconds, 3 times per arm (both arms) (done after all other exercises)

Additionally, I learned that as soon as I get my flexibility and pain-free ROM back, I will be doing Back Squats again (2-3 weeks)!

"I HAD THIS AS PREVIOUSLY DONE ON 12-20-2008 FOR COMPARISON PURPOSES."

Comment #54 - Posted by: michaelg at March 25, 2009 9:06 PM

Me too. Good call, Michaelg. This one hurt too much to not remember it.

Doing it right - healing it up ONCE!

"But what does a guy with 8:50 2-mile PR know......"

Comment #53 - Posted by: gs at March 25, 2009 8:56 PM

gs,

Apparently you know how to run! But I'm definitely not taking your running advice. You must elaborate your stance. Jon H, myself, and no one else here will look to your advice solely because of your fast track times.

Repeated all out efforts is what builds stamina. Your ability to produce 100% maximal effort does not go away, but that 100% effort will be more fruitful on the first 800 than the last. Go check out crossfitendurance.com or e-mail brian mckenzie for a better understanding of this topic, because I'm no expert!

The only thing hotter than our beautifel female crossfitters is maybe,and mean maybe ,the surface of the sun.Maybe!
Nothing over 3:45 in any heat tomorrow will be acceptable.Im gonna be the worlds tallest gazelle when i grow up.

Nice article about Crossfit in the Denver Post earlier this week -
http://www.denverpost.com/search/ci_11967344

They got it mostly right...

she's average at best!!!!!!!!!11

4x800m = 2:54, 2:55, 3:00, 3:05... HR over 180 at the 800m mark.

Treadmill, 0%. 16.6km/h, 16.5km/h then slower...

Quite happy with that though, as I consider myself a distance runner who happens to be confined to short distance training as a result of circumstances. Been working on my intervals, aiming to do a sub-20 5km on Mother's Day (Fredericton Race Weekend). I know I cannot sustain that last pace, but would be pleased to sustain a 3:59 min km...

we always have nice weather in hawaii. looking forward to this one! I will try to break 2:50 tomorrow!
3..2..1..Go!!!
Hoah!!!!

30yo/m/6'0"/210

front squats
145
195
205
215
220
my knees hurt for about an hour after this one. had to run 4 miles at pt this morning!
man I love crossfit. had a guy in the gy saying what we do is for pee you ess ess whys. he was doing the gym jones stuff. it looked pretty intense. what ever i love crossfit! and it's free!

In the morning; Sabah il kher!

2:58
2:54
2:53
2:50

Headwind the last two almost killed me.

Around the perimeter, to washrack and back.

I would tend to agree with gs here. Going all out on the first one means that the last few will suffer a LOT. It looks like most people agree with that sentiment anyway in the times they are posting. And anyway, the workout as RX'd does not specify an all-out effort on each one, simply "for time". That means we are timing ourselves to compare to next time. So I would take that advice... run very hard, but try to keep them all about even.

looks like a mighty fine one, cant wait till tomorrow. 1...2...3.. Go

"Glasses OOOOOOOOOOFFFF"

Hoo-yah, again :-)

CFWUx2

Run time: 17:28
Tot time: 22:17

treadmill as rxd

#michaelg,Herm,
compare as well as 20 /12/ 08. also 07/05/08. then back to this compare date of 01/04/08.

#61---- don't hate, try to support!!! We are all one community,

3:00
3:14
3:27
3:41

I have dorked my back up a few times with DL's and squats. There is a strength / stretch routine in Pavel’s Beyond Bodybuilding book. If you know someone that has a copy borrow it. The book runs about 40 bucks. Basically you hang from a pull-up bar and unload your spine for as long as your grip holds. Do this a few times throughout the day and you will be back to DL’s in no time. There are 3-4 more movements that are in his book though difficult to explain. You would have to see the pics to get the idea.

I hope this helps.

#51 (and #375 from yesterday) Playoff Beard, how are you?!

I have 3 girls ages 8,7,and 5 (birthdays coming up in April, May, and July).

Our girls are always in our garage affiliate gym doing box jumps, pull ups, rowing...you name it! Our oldest (Rielly) will make up WOD's and do them from the CrossFit Kids site- the middle (Kacey) will make up her own from time to time and our youngest (Mallory) loves to do skin the cats on one set of rings we have-also "L" holds on rings is another favorite of hers!

Mallory can OHS like it's nobody's business and the other 2 have the hang of an air squat pretty well!

I met Jocelyn once at our CT affiliate meeting in February and look forward to seeing her this weekend at the barbell cert. at CrossFit Milford.

#61- not sure where you are going with that comment,but good for her bustin' A$$ to do her best and be willing to put herself out there for the world to see how she's training.

If you read the whole comment on #61 you will see that he is not slamming Jocelyn, after his !!!!!!! you will see the number 11, a.k.a. off the charts. Just a little sarcastic humor, lighten up people.

25/M/5'7"/128lb

4 min rest btw rds.

2:40
2:50
2:57
2:50

Awesome, I love the running days... Time to tear up some track baby... o yea!

yesterdays was not bad, not great, trying to get my strength back I had two years ago in college was doing 245ish on the front squats. Yesterdays WOD:

135 x 3
185 x 3
195 x 3
200 x 3
205 x 3

Still well under what i use to do but I can feel myself getting stronger everyday!

Eric, Fat Tony, S'more, Rookie, Jakers ~ I am expecting some crazy competitive times!

#74- My stand point it appeared as though he neglected to hold down the shift key for the last 2 !! That's the angle I came in at.

And, perhaps I'm a bit "testy"..been up since 4:20am with a puking kid.

2:53
3:09
3:10
3:11

I need this WOD badly. WAY too many ribs and other variations of yummy barbecue last night. I don't need food for the next WEEK!

50m/5'10"/218
cfwu x 3 (minus pull ups)
4:00
3:50
3:39
3:37
3:31 in total break time

As rx'd on treadmill @ 1.0 incline

3:19 Start @ 9.0 +
3:20 Start @ 9.0 - 9.6
3:22 Start @ 9.2 - 9.7
3:14 Start @ 9.5 - 10.6

Start faster next time & allow treadmill to achieve speed before starting

Herm, and Jon

I agree with gs 75% the 800Ms are only a bad idea if don't listen to you legs. Today it's critical that you do the smart thing and get yourself really good and warmed up first. When you are a bit lactic you have better odds of pulling something.

My plan is to jog a bit (1600m or so) then dynamic streach (A skip, B skip, high knee, carioca/grape vine...ect)

probably things everyone already knows

38/m/242

4:00
4:05
4:15
4:12

WHOOOOO HOOOOOO Jocelyn!!!

I love you girl, GREAT VIDEO!! It really captures your sparkling personality; however, it doesn't show you abilities as a great, supportive x-fit coach (I know that wasn't the angle they were going for), or your impeccable form on most lifts. I am proud of you. Keep training nd keep me on my toes!

m/35/253

as rx'd

2:43
2:46
2:53
2:53

M/41/5'11"/185

3:35
3:22
3:25
3:24

F/38/5'6"/140

1st & 3rd on Middleton; 2nd & 4th on Penrith

3:56
3:45
3:52
3:51

On 100 meter YMCA track... left turn Clyde...

3:33
3:38
3:45
3:42

~1/2 mile warmup, then:

2:45
2:45
2:49
2:51

about three minutes rest between rounds. one more day's worth of sweat left in iraq...

28/6'8"/216

3:03-2:59-3:00-3:18

m/38/6'0/206

Still slow but still improving.
3:45, 3:27, 3:47, 3:39

Another month on this improvement path and I'll break the 3 min mark.

m/27/72/190
2:58
3:00
3:01
3:04

Wanted to do this outside, but with puking child on the couch I figured it would be best to hit the treadmill in the basement.

Treadmill on 1% grade.

I can't run for crap...I am a turtle. :(

However long it took me to run each round is how long I rested between rounds.

Round 1: 3:47
Round 2: 3:34
Round 3: 3:29
Round 4: 3:26

Giddy up everyone-I'll be lookin' for you Strong 'Lil Pony!

28/m/192

3:44
3:53
3:52
3:49

5 minute rest between rounds

2:04
2:07
2:10
2:08

pr

I AM A LOSER!

3:50
3:50
3:45
3:30
DFINATELY COULD HAVE RUN FASTER, TOTALLY PUSSED OUT!

Treadmill ar 1% incline at 8.0 - 8.5.
I don't have that awesome, totally spent feeling I usually have after a WOD.

41/m/176cm/72kg

Last time we did this was 081220.

I was so much slower today

3:01 (2:52)
3:18 (3:06)
3:06 (2:54)
3:19 (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.

Running in the snow in Alberta.

3:34
4:15
4:15
4:05

1min break in between

31F/5'7"/135

3:52
3:37
3:37
3:31

Ugh hard getting going this morning.. when will it get warmer! Hands were frozen. Rest time for each was the time it took me to run each 800m.

3:06
2:59
3:11
3:08

warm up - Virtual Fran 21/15/9
2:10

33/F/5'2"/106lb

3 min rest btw rds.

3:36
4:15
4:29
4:06

still working on building endurance. But I am getting better!!! This was a good one!!!

#31

Sounds like a sacroiliac joint problem. Can easly be caused by DL and cleans. Form and appropriate weight are a must, and potentially not lifting anything too heavy (i.e. 150 or less). All my patients with lower back pain cannot do DL cause it will piss it off. It could also be a sciatic nerve issue but not likely, since it is rarely bilateral. Could be piriformis syndrome as well (its a muscle that rotates the hips out. Try stretching it. You do this by lying on your back, pull your knee towards your chest and then angle it towards the opposite shoulder. You should feel the stretch in the glutes.

Also, go see a chiropractor. If its any of the above it will help. If its not, it important to rule out lower back pain caused by disc pathology like a bulging or herniated disc. If thats the case, DL are a real no no with any significant weight.

Finally:

Ice, rest, Tylenol and stretching. Stay away from DL's and cleans until you feel 100%

2:38, 2:44, 2:40, 2:36. I walked a 400 as rest between each round.

@ #53 gs
I disagree with your interpretation of this WOD. The WOD states “Rest as needed between efforts.” My interpretation is to run your balls off…recover…repeat. I would say rest as needed until you can give your best effort on the next run. I would agree with you for a WOD such as the one on Saturday 080830 where there is a specified rest interval which may not provide full recovery for most people:
Four rounds for time:
Run 400 meters
Rest 2 minutes

I personally feel like most of us sandbag our runs (including myself) during the metcon WODs which include interval running. This type of WOD finally gives us a chance to really see what we can do on an 800.

@ #14 Zach, #38 Michael
If you do this and think it is easy then you’re not trying hard enough.
"To give anything less than your best is to sacrifice the gift." -Steve Prefontaine

Bingo

your mentioning the flux capacitor reminded me of a little project i worked on some years back. i think you'll agree we hired the best pitch man of all time to help sell our new and improved retroincabulator.

http://www.youtube.com/watch?v=pb7OWlVYYRw

3:40
3:36
3:46
3:48

First time on PSU's indoor track (gloomy in State College today). I find it difficult to believe that I am more than 30 s off previous typical 800-m run times for me, so I suspect that the distance I ran was too long.

Looking at those times makes me feel like I was going backwards guys!

Week 2 on WOD!
4:50
4:19
4:23
4:50

M/162/26

2:38, 2:38, 2:38, 2:39

Our 400 lap has a decent little hill in it, and the rain made it all the more fun!

bw 165

3:21 @ 9.4
3:11 @ 9.7
3:05 @ 10.0
3:05 @ 10.0

Treadmill - 1% incline

Round 1: 3:39
Round 2: 3:36
Round 3: 3:36
Round 4: 3:33

Rest: 2 -3 minutes per round

Time got better.... means I had something left in the tank... should have gone harder earlier.. I have a mental block keeping me from letting loose... need to get rid of it.

31/m/6'6"/CF Start Jan 2009 - 250#/Current 241#
-"Its changing me.. I am becoming"

M/28/73"/183

12th WOD
1 - 4:45
2 - 4:30
3 - 4:24
4 - 4:20

Better every day.

1)2:45
2)2:51
3)2:59
4)3:00
Total Running Time=10:55
Rest between rounds:1min
Total Rest Time:3:00

m/24/5'8"/170lbs

#73 - i have 3 girls also :) so awesome that they are able to see CF in your life firsthand. My girls go to keep stats, watch the clock and post times for me when they can.I teach them what little i know, but they want Herm to show them :)

26/03/09
M/33/181/76
2.35-2.35-2.35-2.35
On treadmill at 20km/h

7:20 as Rx'd

3:01-3:03-3:08-3:11

4:06
4:01
3:56
4:02

7.5 mph on treadmill

38/M/5'11"/170lb

On 100m indoor track. Turns slow me down so I know I can better outdoors. Still a PR for me.

2:55 (1 min rest)
2:54 (4 min rest, had to pee! lol)
2:57 (2 min rest)
2:59

as RX'd

3:11
3:45
3:54
4:04

Down to 207lbs did a nice chest workout afterwards, can still push 315. Hoo-rah.

My legs are still trashed from Karen.

No 800's for me today. Have to take the Marine CFT this afternoon. Hoping to rock it. I'll get one 800 in there.

Can do Seabees.

no running for me (working on POSE technique), did 5x 50 double unders instead:

2:02
2:02
1:35
2:04
1:39

Mark: 3:30/3:27/3:28/3:16 (rest = 3:00 between each)

Theresa: rowed 1000 m x 5 (re: ACL problem)
4:28/4:34/4:35/4:36/4:28 (2:00 in between)

F/50/5'6"/135

3:32
3:20
3:15
3:14

M/50/5'11"/174

3:16
3:16
3:16
3:10

treadmill for both of us

M/36/5'10"/182

2:42
2:47
2:55
2:47

3 minutes rest between sets. Brutal.

25/m/5'11"/200
3:14
3:10
3:06
3:07

4 minutes rest between rounds.

Hey guys, ran a marathon this last weekend and legs are feelin' pretty bad right now. does anyone know where i can find a recovery workout?

Also, @94 amped... you are my hero

Unfortunately the first sentence of the video should be: "CrossFit women can still do all of the WODS as rx'd, but when their picture is up on the site, get a vast majority of comments about their looks and not their achievements."

That's not fair, women do comment on their fitness. It's just the men that say things like "The only thing hotter than our beautifel female crossfitters is maybe,and mean maybe ,the surface of the sun.Maybe!" I'm sure he's very interested in your Fran time as well.

Comment 61 ... "this amp goes to 11"

I'd be upset if I weren't so heavily sedated.

27/M/5'9"/173

2:27
2:31
2:37
2:31

Rested 3 mins between rounds. OUr 800M may have been 25M short...but it was Brutal anyway!!

m/42/163/6'

3:07
3:22
3:03
3:24

CFWU- minus pu's
5:11
4:54
5:02
5:16

4:15
4:05
3:56
4:01

M / 31 / 5'11 / 230

Time (Rest)
3:30 (3:39)
3:18 (4:45)
3:07 (5:30)
2:53

3:28
3:27
3:20
2:57

pleased because 2:57 is my best time since I don't know when.

gs's 2 mile time notwithstanding, he's correct about the structure of this workout. IF folks were to actually run 800m all out, you would need a significant amount of time to recover to run a comparable time, I would guess 30 minutes minimum.

I doubt the WOD was intended to take over 2 hours. Most people seem to be taking between 2-4 minutes of rest intervals and are running times within 5-20 seconds of each other. I would guess that their effort level is very close to the 75% that was offered.

A true all out 800 meter feels like Fran, and takes a while to recover from.

1. 3:19
rest 3:17

2. 3:24
rest 3:03

3. 3:30
rest 3:15

4. 3:27

Done on Camp Eggers, Kabul, Afghanistan @ 6000' elevation, light drizzle of dirty rain and breathing diesel exhaust from idling vehicles.

#73 Fit Mom:

That's awesome, sounds like you are a great Mother! It's tough work raising a family, working and staying fit. Way to go and keep it up! Give those girls a "3-2-1 go" for me :-)

My Wife is just starting to let the boys play around in our garage gym a little bit, but she'll come around. My 4 year old is gonna be a firebreather, you can just tell.

Never quit!

M/25/6'1/175

As rx'd:

2.38(pr)
2.49
2.57
2.52

Tough WOD. 800 meters is, arguably, the most difficult distance. It's an extended sprint, but you don't have the opportunity to settle into a rhythm like running a mile. Next time, goal is sub-2.30.

48/male/6'/198/week 20 CF

backed off a bit due to a hard extracurricular run yesterday...did 2 800's and 2 x 1:00 intervals

800's were 3:11, 2:56, total time 16:30.

on 12-20-08 I did 3:26 as the fastest 800 so 2:56 is 30 secs faster...sweet.

"I teach them what little i know, but they want Herm to show them"

Comment #111 - Posted by: Cookie at March 26, 2009 7:27 AM

" Mini Cookie Crossfit"... I love it!

51/M/145

2:58, 2:54, 2:52, 2:51

Psyched! Faster on each round. 6:00 mile is becoming a possibility. Had the advantage of running with people faster than me, and trying to keep up.

can't run, messed up ankle

sub. 2 rounds 4min double unders

2 rounds 800 meter row
3:22, 3:02

m/43/74kg

3:14/3:17/3:17/3:15 PR

Rx'd:

1: 02:58
2: 03:01
3: 03:02
4: 02:56

as RX'ed

fastest time was 3:13

knee still sore from the 5K a few weeks back

880 meter runs each time (it was easier to mark off)

3:51
3:32
4:12
4:15

3:03 x 4 -- as fast as my treadmill would go

whew! I could have sworn the last round was the fastest...

3:44/3:40/3:36/3:39

NYC Marathon in November... my 2nd NY and 8th overall...Ran it in 4:30 in 07... can't wait, will have almost a year of full tilt CF under my belt by then.

3:20
3:28
3:30
3:27

3 minutes rest between each round

WOW @#136! Those are some smokin' times!

On a 2% grade treadmill:

3:00
3:00
2:51
2:50

Put about three minutes, give or take, between each set. Nice and painful.

m/36/220/5-11
Previous PR 4:47

3:33 (PR)
3:41 (Still beat old pr by a minute)
3:56
2:48 (450M treadmill quit and wouldn't go again)

I'm gonna reminisce about the glory days here for a minute and then maybe make a point.

I ran a 1:58 800 in Highschool (there was about a 100lbs less of jakers back then.) I did it once. A teammate was pacing me the first 600 and as I could hear his footsteps fading away he said, "He's coming for you." He might as well said I was racing death to the line. I ran the last 200 like my life depended on it and I'm pretty sure I saw God in the last 50 meters.
I don't know who was coming for me b/c the next closest guy was about 3-4 seconds back.

It was exhilarating and I never wanted to do it again. (and as luck would have it I haven't)

Now my point: it took about 20 minutes to recover before I was good for anything. Granted this was high school so the coach wouldn't let me lay down the way I wanted to and I had to walk laps for 20 minutes. But it was at least that long before I didn't feel like jelly.

Reading about how some of your kiddos have taken to CF gives me an idea...been gradually adding to my "Mickey's Gym" setup in the basement..oly weight set from Craig's list, pull up bar, matting...next project is a 20# medball (per the instructions in the FAQ's) and I'm gonna add a couple of boxes.

My daughter is a "biggest looser" fan, so maybe I can get her on board with CF, since the trainers on the show seem to use a lot of functional movement training...

Hmmm....

2:54, 3:37, 3:20, 3:22

Did half mile runs on the treadmill.

1. 3:30 - easy, trying 70%
2. 3:15 - harder 80%
3. 3:03 - hard 90%
4. 2:58 (PR) - very hard, finished sprinting the last 150m as fast as the treadmill would go 95%

#150 - anything we can do to encourage fitness and proper eating as a part of daily life to our children is priceless! A few of us here have pre-teen daughters who are suddenly "weight conscious" UGH! Start as early as possible :)

M/25/135/5'11"

3:33
3:27
3:22
3:17

Five minute rest approx between runs.

2:20
2:20
2:20
2:08 (3 seconds off my hs PR)

28YOM
5'10''
190#

Warm up: CFWU x 3 pluss some fun stuff

WOD as Rx'd:

2:36, 2:36, 2:36, 2:36

As fast as the treadmill would go. Treadmills suck. Mortars suck more.

46/M/6'/185

3:03
2:56
3:02
3:00

KRAV AND JIU-JITSU TONIGHT

BEHIND BLUE EYES

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

34/M/185

2:53
2:58
3:08
3:10

3:10/3:20/3:23/3:23

overall faster than last time. Rest in a 1:1 ratio with runs. Cold and windy, on high school track

3:15 (9.5), 3:14(9.5), 3:11(9.7), 3:00 (10, 10.5, 12)

Treadmill speeds in quotes. Could have done harder, not confident in running ability yet. Getting it back though, last time this came up (081220) could barely finish past the first 800 and only did 600s so making great strides.

2:55, 3:00, 3:07, 3:15

ooo I done good for a Clydesdale

M/25/205 lbs/5'11

3:09
3:08
3:07
3:04

walked one lap b/w runs

M/36/67/246

WOD #1: Front Squats, 5x5x155.
25 sit-ups + 25 back extensions b/w each set.

WOD #2: 4 x 800m run.
Round 1 @ 7.4 mph.
Round 2 @ 7.6 mph.
Round 3 @ 7.8 mph.
Round 4 @ 8.0 mph. Failed. Started at 8.0, but slowed to 7.0 after .2 miles. Then increased .2 mph every .05 miles. Last .05 was back at 8.0 mph.
Total Time: 24:36. Approximately 3 minutes walking rest b/w rounds.

3:00 3:06 3:12 3:14. 3-4 min. rest between, ran around neighborhood. Headwind is a killer.

38m/6/184

as rx'd

3:01
3:09
3:12
2:55

3:02 (TM, 1% incline)
3:02 (rest were on indoor track, 100m in length so lots & lots of circles ;)
3:02
3:05

Interestingly- first run on TM, felt like I was missing the ability of using both arms since I kept having to have one arm on TM for fear I would fly off like the flying Afghan from Ghostrider’s story. So switched to short indoor track dodging people- time remained consistent. Last round…too much water beforehand was catching up. All I can say… greens powder should only be swallowed once!

Erin

2:17
2:17
2:30
2:35
outside
man there is def a beauty in this programming as soon as you think you are getting good at certain movements the ones you need to work on just pop up here on the main site. i love it. there is nothing better than pushing yourself on everything you hate. it brings out my inner masochist! lol
m 21 180

I am 6'2", 230lbs and 40 yrs old. I have been doing Crossfit since Jan 09. I quit smoking in Nov 08 and all the extra weight was going to my arse. I have been running in the mornings and doing Crossfit at lunch. I need to tell you all.............this program works! I have seen gains in every aspect, except the weight loss but that will come, now that I am about to enter the Zone!

Today, I was scared of the WOD.......was thinking that I would do about 5 mins and that everything under 5 mins would be gravy!!!! HOLY CRAP.....That's a lot of Gravy!!!!!!!

1 - 3:30;
2 - 3:42;
3 - 3:46; and
4 - 3:48!!!

Thanks Crossfit!

3:37, 3:51, 3:49, 3:36

2:49; 2:43; 2:48; 2:52

On treadmill:

3:00
2:45
2:30
2:30

Today I discovered the treadmill's max speed is a 5 min. mile. =)

f/27/5'4/145

3:37
3;33
3:45
3:49

4min rest btwn each set

I PR'd yesterday on front squats at 195lbs, last year I couldnt even back squat that much once. I love this stuff!!!

2:45
2:40
2:33
2:32

On treadmill, total ellapsed time of 17 minutes

Affiliate WOD
3 Front squats
3 Front squats
3 Back squats
3 Back Squats

Got a new PR on both.
Final weight was 135 for back squats and 115 for front squats. Trainers figured since they have overloaded me with cardio that a heavy day would be a rest.

2:47
3:01
3:05
3:03

The wind was BRUTAL!

F/30/5'6"/130
On track 2:44, 2:55, 3:00, 2:57

21/m/185 5'11

On outdoor track, going left
3.13
3.35
3.39
3.35

The first 3 rounds killed me, but the last one was almost easy... maybe it's because the cute girl doing an easy 2:30 400m started talking to me...

I felt very slow, and able to do more. I should push harder next time.

33/m/215/6'5"

2:22 PR
2:40 was dying last 200, the first 800 took a lot out of me
2:37
2:34

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

rounds
1. 3:30
2. 3:30
3. 3:23
4. 3:22
Total time was 13:45
on a track, so that is accurate times.

#146 Lil Pony

Are you kidding me? Regular ole people running against a crossfit pony?!

They will be eating your dust!

For anyone - because of bad ankles I can't do impact running. Should I run the 800m on an eliptical or should I row 1000m per round. Which would be better?

M/33/5´9"/155
2.42
2.41
2.38
2.40

Approximately 4 minutes rest between runs

m/28/170

outside with hills
3:35
3:47
3:43
4:07

3 minutes rest between rds

m/30/5'10/205

3:14
3:40
3:30
3:24

about 2 minutes rest between rounds

2:54
3:17
3:14
3:09

15 min Bike to Warm-up, then CFWU x 3, felt weak.

WOD:

1. 3:37
2. 3:39
3. 3:43
4. 3:32

I can't believe I got faster on the last round, must be psychological. Legs were burnt from 5 continuous days of Crossfit WOD's!!!!!

M/39/6'1"/249

Treadmill -0- incline @ 7.2
4:20
4:16
4:19
4:16
Four minute rest between rounds

I didn't do this WOD in December so the closest TM comparison I have is a 400m run at 6.3 ~ looks like there is hope for this non-runner!

F58/140/5'2"(almost)

M/33/185

4 Rds 800 meter ran on treadmill Raining outside!!

2:37-2:38-2:40-2:40

Good luck Gimpy!!!!!

The 'all out' some are talking about isn't necessary for intervals. Just pick a goal time slightly faster than your race pace (whatever your goal is, ie 2:30-2:45 if you are a 6:00 miler) and hit those. You are getting better because you are training your body to what faster should feel like. Plus, with a
1:1 active recovery (800m=400m slow jog) makes it sustainable for the entire WOD. Setting a tangible goal (not 'as fast as I can) is key to these.

C: 3:22, 3:31, 3:18, 2:59 PR

Love this WOD! Did it on the indoor track at the field house. Sharkman paced me for it. I think the ab thing from yesterday was just a pull from doing those GHDs for warm-up, because I've been poopin fine all day.

on treadmill at work
3:28
3:02
3:01
2:58 10 mph 1 % incline

stretched out good saved everything I had for the WOD.

4 X 800 M row (damper on 10) with 3 min rest between rounds.

2:46.3
2:54.8
3:01.9
3:08.1

This hurt me in a real bad way.

#182 - Row 1000m and set the ellipticals on fire. Anybody ever tried burning one of those things? Input would be appreciated.

#31

I had similar problems with my SI joint I traced to poor technique, and the "too much too soon" ego game. Deep massage therapy several times helped. Plus very simple stretching techs you can find on line. I was still able to do most CF routines with a day or two extra rest in between, or some scaling the hurtfull stuff i.e. cleans, deads, etc. All in all in 5 weeks it was gone completely, and it's been 3 since with all good.

Deano

F/27/5'0"/108
With 2 min rest b/t efforts
4:15
3:58
3:45
4:40
Working on 4 hours sleep post night shift in ICU. Not great times, but not as bad as it could have been...Felt like I gave everything I had.

M/30/70"/197

2:56
2:50
2:46
2:43

Surprising number of people doing these runs on a treadmill.

Spoiled in California

M/22/72"/170

3.10
3.38
3.35
3.15

35/M/78kg

3:05
2:57
2:53
2:56

5 rounds of:

500m row
20 box jump
20 pull ups

19:23 @ CrossFit The Rock

M/19/5'7"/152

Walked 200 m between efforts
2:53
2:44
2:52
2:44

First post ever...feels good, people

21/M/6'1/186

3:09
3:05
3:07
2:58

followed by 4 rounds of 15 ring dips, 15 push ups, 10 pull ups, 8 handstand push ups.

P.S: Bear down arizona.
-sweet 16 baby!

M/34/6'/199lbs

4th week doing CF

I am a terrible runner, but happy with my times.

4:12
4:18
4:19
4:08

Plus practiced kipping pull ups

33/M/6'00/181
800m x 4

2:48 (pr, I think)
3:02
3:12
3:17

Very windy out on the 400m track. 5-8 Minutes rest between rounds.

31/M/190

As rx'd

3:21
3:10
3:05
2:57

2.5 minute rest between rounds.

Makes me think I'm closer to a 6:00 mile than I thought.

WOD - 2:51 /2:53 /2:51 /2:53 [50y/m/10st12/70"]

Therapist told me to run "pain free", so I eased in to it:

4:13/3:54/3:44/3:30

rest 2 min between rounds

Previous PR is 3:02.

C-
3:07
3:09
3:10
3:10
2 min. rest between
runs outside
switched directions each one

27 yom 6'2" 160#

Pre: Warmup x12 x3 (pullups, 65# sp, ghd situps, back extension, pushups x2, squats x2)
500m row 2:30

WOD: 1000m row x4 with 4 min. rest between sets

3:46
3:45
3:48
3:50

Whew! 3:51
3:34
3:21
3:15

33 yom 220 bwt

wod as rx'd (on treadmill)
2 percent incline on all runs
3:32 (8.5)
3:20 (9.0)
3:09 (9.5)
3:00 (10.0)

3:33
4:13
3:59
4:05
(1% incline)

This is something I definitely need to work on and I look forward to seeing the improvements I know will come.
3:21, 3:24, 3:33, 3:26

F/37/124
Runs on t.m., no grade. About 3" rest between rounds.
3:14
3:37
3:35
3:49
Should've tried to push that first round a bit more cuz after that one I was done!

2:53
3:01
2:57
2:58

M/37/185

as Rx'd

3:04
3:14
3:13
3:12

51 yom

4:04.8
4:12.0
4:15.2
4:07.6

2:41
2:43
2:43
2:55

Rested until HR got below 120, about 2-3 minutes per round. Ran on tread - blizzard outside! This is slower than last fall, but my running times always tail off during ski season, esp during the good ones. Not bad.

Warmup: 3x5 BP 185-195-195. Straight leg DLs bar to ankles standing on bench, 3x5 at same weights in btwn sets of BP.

m/35/5'8/151

800m runs
2:32
2:42
2:44
2:39
As always runs are brutal!
Thanks Coach

3:41
3:22
3:32
3:16

bwu w/45#

WOD 800m
3:37 / 3:34 / 3:39 / 4:14

Treadmill 1% incline
2:50
2:51
3:10
3:06

3-4 minutes rest between rounds.

CFWU Std; 3 Rds

As Rx'd, indoor track 4.5 laps = 800M

3:15
3:31
3:32
3:36

3 min rest/rd; last lap felt faster but clock says NOT!

3:17
3:23
3:28
3:17

As Rx'd

2:41
2:46
2:50
2:47

m/38/5'10"/170

3:25
3:24
3:26
3:33

3 minutes exactly between

I didn't think my times would be anywhere close to my last time (wind and cold were a factor today). Here are last year's times.

2:45
2:46
2:47
2:44

Compared to today's.

2:48
2:43
2:51
2:45

Rest was between 3 and 5 minutes.

M/19/5'11"/160

3:13
3:20
3:35
3:34

New to crossfit but a quick question- Does everyone do the standard warm-up before each work-out M/35/195

today's CF as Rx's

1 2:40
2 2:41
3 2:39
4 2:49

2 min between sets

3:26 - 3:17 - 3:22 - 3:24

Since I started with a 10-minute mile, I'll take it. For now.

I did sandbag the first round a little, and I'm pretty sure I got passed by a snail, two turtles, and some molasses while I was doing it...

Lap 2:52
Rest 3:10
Lap 2:45
Rest 4:21
Lap 2:59
Rest 5:12
Lap 2:57

21:24 total

3:42 (PR!)
4:16
4:21
4:15

4x800m

2'33
2'56
2'45
2'52

last time (think it was last summer) was 2'42 so this was ok.

@133 Bladerunner
as much as I figure out, the actual times of the rounds don't have to be close to each other - the intensity should be as high as possible when running each 800m. In that sense "Rest as needed between efforts." would mean rest until you can ramp up the intensity as close to 100% for another 800m.

3:08, 2:58, 2:58, 2:58

I can go faster but this is my first time keeping up with my time on the runs so this will be my benchmark.

3:55, 3:34, 3:36, 3:35
rain slowed downhills.

3:24
3:34
3:34
3:36

3:30 rests between rounds

Subbed 5X500m rows:

1:43
1:50
1:51
1:59
1:55

Just want to throw a reality check and I know its being lost in the middle of the comment pack but wanted to provide either way.
Mens World Record for the 800 is 1:41, American Record is 1:42 and the NCAA record is 1:44.
Unless you are a truly competitive runner and have trained at the elite level, you will not becoming within 20-30 seconds of these times.

Work hard, be honest, and know that the only person you have anything to prove to in this environment is yourself. We are all our greatest and worst critics.

cut down to 600m because the track i use is 600m to 1 lap, and i'd confuse myself doing 1 1/3 laps.

recovering from an injury, only the second time i've ran since december.. so i wont beat myself too much up over:

lap 1: 2:16
3 minute rest
lap 2: 2:33
4 minute rest
lap 3: 2:38
5 minute rest
lap 4: 4:09 (I couldn't finish this lap, and walked about the last 200m)

it's a start

As rx'd

3:36/3:28/3:31/3:29

No running today. Supp'd different WOD.

4 rounds for time (15-12-9-6)

DL (205#)
Back Ext
KB swings (55#)

Med Ball sit-ups (*25 reps/round)

15:05

32/m/160

as rx'd

1: 3:45
2: 4:00
3: 4:15
4: 4:25

rested 1:00 each round

33M/5'10"/200#
3:20
3:00
3:20
3:30

13:10

3/25/2009
1 mile run (9 laps inside lane)
5:59

3/26/2009
.50 mile run (4 laps, outside lane)
2:30 (3:30 rest)
2:45 (4:15 rest)
2:53 (4:07 rest)
2:56

22:56

3/26/2009
8.5lb wall ball x 150

4:59

oooh good running discussions on here,,,

Herm, gs, et al.

i agree with gs. the 2-mile time 800 avg. gives you a good place to start then get progressively faster. You definitely want your last 800 faster or equal to your first. if you are running "all-out" each repeat, i would like to see the amount of rest needed between intervals (alot) if you hangout around your 2-mile avg. may as well go ahead & run a 2-mile time trial. Your allowed rest, so get some turnover. but be smart or you'll be sucking wind & defeating the purpose of the WOD (building maxVO2, think aerobic strength; 2 of the 10skills combined, who woulda thought that???) this WOD last time...i ran progressively faster with each rest becoming longer between intervals. Allowing my legs to recover enough to go faster. the closer you run to your 2-mile avg. the shorter the rest should be. By the way, gs nice 2-mile PR. Mine, a dismal 9:30 during base training. Take care

3:02,2:55,3:02

#126-richard
i actually am very interested in jocelyn's Fran time.What i find attractive about our crossfit laadies outside of the obvious is their passionionate approach,and drive.This isnt globogym aerobics this is pedal to floor fitness ,and that is very hot.
800m times(was hoping for all under3;45,underestimated myself)
2;48
2:39
2:51
3:01 4 min between rds

juro...I would argue that you cannot maintain 100% intensity without a significant amount of rest in between...I think you are viewing intensity as a level of perceived effort which can be constantly high even as your speed decreases...I view intensity as a percentage of your maximum speed for the interval distance or targeted race pace

from your viewpoint, you wouldn't need any rest at all, and this just turns into a 2 mile run at maximum intensity, but that's not the workout...

for interval workouts, either you keep rest time small relative to effort time and focus on aerobic metcon at speeds moderately higher than your targeted race pace or you allow for longer rest times and increase the intensity to allow for anaerobic metabolism and speed conditioning...

this work out could be run either way, but if the intensity level is "all out," then your rest periods(and the workout as a whole) will need to be quite long

2:52
2:49
2:49
2:40

M/45/5'11"/192

2:43.8
2:42.1
2:49.8
2:51.4

Treadmill, walked one lap between attempts.

hoping to hit the track and make this one up this weekend

24/m/179

2:56
2:50
2:52
3:02

Russ M/26/202

Rx'd
2:43
2:44
2:41
2:36

treadmill run...still to cold outside to run

100% efforts are not the same as the way most of you 'good runners' approach this WOD, however, I would coach it as 100% efforts to my students.

When this came up in December, I tried to go all out. Next time this comes around, I will take my times from December (3:04/3:02/3:17/3:11 w/8 min rests) and either try to match them with less rest between efforts, or maintain the same 8 min rest and crush those 3rd and 4th interval times.

There are many disagreements to my method, and that's cool. It doesn't matter how you skin this WOD, just as long as you annotate what method you used. This way, your notes set you up to do better next time...and that's the only thing that matters in CF regarding progress: increased work capacity in broad time and modal domains.

m/27/6'3/240

3:51
3:55
Bitched out because of the rain.
Obviously I can't complete the fourth if I didn't do the 3rd.

Worked on my posse/chi technique. I absolutely hate the old way of striking the heel and gutting out the pain.

Also picked up Zone book. So far it makes sense, I don't care what I weigh, just don't want the fat. Semper Fi to all my brothers and sisters out there.

800 meters
1.)2:51
2.)2:54
3.)3:01
4.)2:57
Total time = 10:63

I was dying ran it out side and the cold air was startin to get to me. Good one though can't wait to see what we have on Friday!

Drove .5 mile route, and it's always funny to me the incline/decline I don't notice until I'm running on it ...

3.15, 3.27, 3.29, 3.24, w 3 mins rest after first two, 3.30 for the third.

Ran a different route last time, can't compare the times, but this felt like a victory. There's a moment when the body gives in and just allows effortless speed, particularly in the last 1/3 of an interval ... I freaking love that but have not felt it in a long time. That's friggin' fun. Now if I can figure out how to find that spot for the rest of the run!

No ill effects from yesterday's lifts, recovery seems to be 90% or better from the injury on the 14th. Paul

BTW, I'm jealous of all you sub-2:30 guys. Insane!

Paul I missed it. What happened on the 14th?

Crappy weather so sub'd 4 x 1000 rows:

3.34.?
3.34.3
3.33
3.27.6

M/27/195

3:44
4:09
3:52
3:59

CrossFit Warm Up

W.O.D.

1 - 2:40
2 - 2:50
3 - 2:55
4 - 2:49

I can't take it anymore the guilt is killing me . After yesterdays WOD I did 3 sets each of bicep curls and French curls . Don't ask me why maybe for old time sake or maybe just to clean the dust of that old curl bar . Regardless there is no excuse . I appeal to the community for my punishment!!!

860m Run

2:52,3:06,3:05,3:04

done...didn't time.
fast 5k pace

M/24/155/5'6

As rx'd

2 min between rnds

2:52
2:56
2:58
2:56

PR!

First 800m sprints ever

3:42
3:51
3:57
4:13

Was tough trying to keep it under a minute. I still can't figure out why I can get awesome times on WODs like deadlifting and burpees, but suck horribly at running.

2:48, 2:46, 2:54, 3:01

2:50
2:57
2:58
3:03

Almost the same times as last time except that last time I got faster each time (opposite from today). Don't know what that means...

3:24, 3:20, 3:22, 3:31

Avg HR's 176, peaks, 192, rec 66-77. At Oxnard College track.

46/181

2:59
3:10
3:08
3:14

Runs on the mill at 1%. 4 minute rest between runs.

175/23m/6"0

2:42
3:05
3:10
2:59

f/23/145

4:17, 4:10, 4:05, 4:05

28/M/140

3:03
3:03
3:02
2:58

m/32/230/69"

3:51
3:45
3:55
3:39

I am not built for running!

Ran 'the small block'

3:33, 3:09, 3:31, DNF.
30 minutes walk/jog/run with the Mrs.

Small steps.

lots of experimentation

ended with

100x runs
multiple *

:37
:37
:39
:35
:25
will have to work with this -- very weak.

Subbed 4x1000m row and played with the damper setting.

4:16 damper 8
4:20 damper 6
4:24 damper 4
4:27 damper 2

Really did not like the last go round. Damper at 2 was hard. SPM higher and with a longer time. Damper at 4-6 probably ideal for me.

Slowly returning to normal after a nasty GI attack...
I was given 15 mins to hit this after doing my little sister's track work out with her (shouldn't have told her it was my warm up, she was mildly offended ;-)) because everything's closing down for the snow! So the rest was around a minute of walking and a sip of water:

3:15, 3:12, 3:12, 3:05

Almost two minutes off the total time from 12/20, and all rounds were faster than the fastest round then, so all in all a good effort. Wanted that sub 3 though, next time it's mine!

My legs are toast, I've hit front squats, Karen, yoga, and this run in the last 2 days. So glad I ease back into things...

Time to go play tackle frisbee in the Blizzard of '09!

Comment #238 "Reality Check"

Seriously...there is someone who tries to the the fun ruiner, the voice of reason, or the wet blanket everytime there is a running WOD. I haven't seen any times that look too incredibly made up. Who are you to say that people posting on this board are incapable of competitive times in a running WOD?

Maybe they can smoke the runs but can't do Grace even halfway competitively. Unless you are monitoring all posts or know these people personally you will never really know.

Crossfit is about personal improvement and I have stated before that if someone posts a time that isn't accurate they are only hurting themselves. Who elected you the Run Time Police?

1- 3:10
2- 3:13
3- 3:25
4- 3:08!!! I was pretty proud of this last run.

I've only been doing the WOD's for about a week now.

running is my goat
4:30, 4:35, 4:26, 5:16
And I got crushed.

3:10
3:12
3:15
3:22

m/27/5'7"/173

On an outdoor track walked a lap between rounds.

3:05
3:19
3:25
3:30

One heck of a headwind on the homestretch (10-15 mph)

1st workout in 2+ weeks. That sucked.

2:40
2:36
2:33
2:24pr

Should have started a bit faster, I think I had a quicker one in me. These felt surprisingly good considering my legs were pretty sore from wall balls & front squats recently.

m/24/5'6"/160

3:03
3:08
3:24
3:17

I live in Fargo, ND where flooding and blizzards are happening simultaneously so this was on a treadmill with 3 min rest in between sets:

3:00
3:00
2:50
2:40

Should have started a lot faster but haven't run an 800 since 2002 in intramural track lol. PR= 1:58 have a long way to go. It felt GOOD though :)

I took my whole family to the track today, it was fun!!!!!

38/m/5'11/165

3:30 (3:35) 3:33 (3:38) 3:39 (5:01) 3:32
total 26:28

Kyle Maynard was on Yahoo! Sports MMA page. What an incredible man! Inspiring!
That is all.
Love the pain.
Mark Boogie.

3:30
3:19
3:15
3:22

I had to do this on a treadmill. I haven't run that hard, or that kind of distance since . . . ever. I was a thrower in hs track. Lots of new respect for those middle distance guys and gals.

Jeremy #280

Well said, I could not agree more. Why would anyone lie about their times when the goal is personal/ individual improvement?

Considering the level of fitness demonstrated by a lot of the people who post here, it wouldn't shock me at all to see some great times in these runs. Not to say anyone is going to be approaching world record pace or anything, but you can tell by monitoring WOD results (not just the running ones) that these are some pretty exceptional athletes.

as rx'd:

3:00
3:00
3:03
3:05

M 34/142/5'7"

As rx'd: 3:03, 2:59, 2:52, 2:52

38M/5'10"/167#

Warm-up: 100 SU + 50 DU; CFWU 2x15

As Rx: 2:45 - 3:00 - 3:06 - 3:12

Cool-down: 400m walk.

New PR for total time running by 0:15. Done on outdoor track. 43F (37F wind chill), 82% humidity.

M/22/185/5'10

1. 3:05
2. 3:03
3. 2:59
4. 3:01

I didn't time my rest periods, just waited till it "felt right." Done as RX'd.

F/36/5'2"/108

warm up: 250m row; 12 windmills; 12 jumping jacks; 100 su; 12 sit ups; 12 squats; 3 10 sec. bar hangs; 5 asst. pu

as Rx: 4:25-4:36-4:42-4:45
outdoor track

cool down: 400m walk

Crossfit workouts aim to maximise power which is exactly equal to intensity and power is equal to force x distance over time.

With a constant mass and known distances, you should prefer the route that gets you round quickest including your first three rest times. Whether that be an all-out effort followed by a longer rest time or a 75% effort with a shorter rest time depends entirely on your capacity to recover versus the time gained by going all out.

If recovery is +10 minutes at 100% run but the run is only 30 seconds shorter then it is easy to see that you should run at 75% and take the quicker recovery time because that gives the overall higher intensity for the workout. That said, the measurement of force when running is a bit hard because it isn't a linear relationship between speed and force. The metrics seem to be pretty clear in this case though given the monster extra recovery required for a 100% run v a 75% run.

Times -
1 2.54
2 3.18
3 3.15
4 3.10

With lots of rest between runs and untimed.

m/28/5'8/160

wow legs got backed up on wod did the dl/run yesterday only to find this posted this am
3:16
3:20
3:20
3:34
tottaly gassed

m/30/220

2:50
2:46
2:41
1:15 (only ran a 400-- having foot trouble)

2:56
2:51
2:48
2:44

34/F/126

Short legs.... twice as much work??

4:37
4:36
4:54
4:53

Ben K

If that formula is driving your workout, the fastest(ergo "best") way will be to run 2 miles straight with no rest...for folks with adequate aerobic metabolism, the rest required to recover from 2 of the "all out" efforts is more than needed to run all two miles...

This WOD isn't about maximizing power output over the time domain of the workout. It's about repeated maximal power outputs over the domain of an 800 meter run.

Herm, for example, rested 8 minutes in between rounds. This is more than most and at least approaches the rest needed to run "all out" multiple times. I don't know how fast Herm can run 2 miles, but I'd bet you that it's faster than the 33 minutes or so he took to run this workout. Much faster, in fact.

Herm, you are correct that having a consistent approach to the workout is the most important thing. Yours appears to be a good method for today's WOD. High intensity w/ adequate rest.

too much snow outside! Subbed 800m rows @ damper 5

1. 3:21.1
2. 3.27.4 (used 10-8-6-4-2-10...strategy)
3. 3:18.7
4. 3:23.2 (used 21-15-9-21...strategy)

Didn't get good results using rowing strategy over 800 meters. (Although the "rest" felt nice...)

I don't know about you guys, but I like the girlie girls.

2:52, 3:08, 2:59, 2:56

2:56
2:55
2:52
2:53

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

As rx’d
3:02
3:11
3:24
3:21
4 minutes rest per round
Foam roll after

3:18, 3:22, 3:22, 3:15

m/27/181

Second week in and have never done 800m runs
Working towards going from Zero to Hero

3:30
3:42
3:44
3:50

3:13
3:22
3:43
3:34

No PRs today, knee is still healing but getting better. Runs 1 and 3 were slightly uphill at the end and 2 and 4 were slightly downhill at the start. Rested 3 minutes in between each. Ran from the gym to Hungerford St.

M/32/150lbs/5'5"

3:18
3:25
3:20
3:31

Runs on treadmill 1.5 degrees

M/43/6'0"/175
rowing instead of running. 3:30 rest in between sets. Should have rested longer between sets.
2:54.1
2:55.0
2:57.1
2:56.5
11:42.7
1:49.8/500m average

warm up - Virtual Fran 21/15/9
2:28

27/F/5'3"

3 min rest between rounds

3:41
3:45
4:05
4:04

I am still working on building endurance.

yay! for me

as rx'd:

3:25
3:00
3:05
3:05

I hate running!
m/33/5´10/215
2:40
3:00
3:21
3:16
total time 16:26

3:00
3:05
3:14
3:17

Rested 3-5 minutes between rounds

4 X 800meter Runs

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

first time doing this WOD. I liked it and hated it all at the same time- especially after the front squats yesterday.

33/F/5'10"/155

a.m. workout

50 double unders, then 5 rounds of:
5 squat cleans, 110lbs
10 ring dips
15 pull-ups
then, finishing with 50 double unders
21:22

p.m. HQ WOD

3:07 PR
3:49
3:33
3:29

gassed after the first run; ran instead of sprinted the remaining 800s

4:12
4:10
3:56
4:11

30 minute warm-up
2:37 pacing my training partner
5 minute rest
2:25
7 minute rest
2:34 pacing my training partner
7 minute rest
2:16

This time (Last time)
4.11 (4.01)
3.59 (3.46)
3.57 (3.45)
3.47 (3.46)

i hate running (but i'm getting a little better at it):
800m on treadmill(incline):
1)2:49 (1-deg)PR
2)2:56 (0.5-deg)
3)2:59 (0.5-deg)
4)3:01 (0-deg)

rest approx. 6-min bet. rnds.
(previous PR was 2:55)

later,
b
m/32/5'8-1/2"/174

terrible today; 25knot winds and didn't feel in good running condition

3:10
3:16
3:06
3:10

Ok...i'm sorry coach i disobey...hit the 300 challenge but made changes

"300"
25 pull-ups
50 deadlifts 135lb
50 push-ups
50 box jumps 24"
50 knees to elbows
50 one-arm C&J 40lb
25 pull-ups

17:15 kte felt better and tougher than floor whipers GREAT TRAINNING!!

Big hugs everyone

2:50
2:49
2:47
2:42

I guess I just needed to get warmed up!

3:09
3:10
3:10
3:09

Spring is here. The track is melted. I ran outside. Rx'd

Pouring rain all day so I did "Diane" instead.

"Diane" as Rx'd

5:06

This is like a 10+ minutes PR!

Practice muscle-ups afterward. Did 3 muscle-ups but ended up with a swollen right wrist...not so sure how it happen!!!

Actually Herm, It's a good idea to take "running" advice from a guy that "runs" really well. Just like It's a good idea to take power lifting advice from a guy that dead lifts 900#. An 8:50 2 mile is awesome gs! And yes, that time does make him an expert on running. His comparison to weights is pretty dead on. Interval training is about finding a pace you can hit every time and be completely exhausted on the last one.
Just ask amped #94. Awesome times! great example. (I'd like to know if you just do WODs and zone?)

gs wrote "it's all about what you want to get out of the workout." That sounds pretty close to what CF is all about.

If someone has a speciality, let's be happy they are even here sharing their advice. Share what ya know and learn what ya don't.

Today I stopped by the local high school to work out with a distance guy.

light weights, bench, squat, dips, (3 sets of 6) jump rope (1 min.)
Jogged 1.5mi.
ran 1 x 800 @ 2:30
did some strides, sprints, foot pulls to work on the kid's form and footwork
Jogged 1.5mi.

Showed him some explosive Oly lifts and told him to go to crossfit.com for offseason training. Gotta start 'em young!

So gs, what were your times if you did the WOD?

2:44, 2:40, 2:45, 2:46...rested 6-7 min between rounds

Male 39 180lbs
3:13 pr last time 3:43
3:28 3:19
3:45 3:31
3:52 3:44
I went out to fast I suppose but did Pr
need to focus on breathing

3:06
3:07
3:27
3:24

m/29/5'8/158
3:07
3:04
3:01
3:05

That brought back bad memories of HS track.

m/27/6'/192
2:45
2:59
3:07
3:00

Crap

3:00-2:49-2:44-2:40

29/m/185

2:38, 2:36, 2:43, 2:43

Very pleased, as I was shooting to finish all of these under 3:00.

Well I didn't ave access to a treadmill in my Globo Gym so i did the following WOD:

4 rounds of 500 meters Row:

1st 500 meters 1:47.5
2nd 500 meters 1:51.2
3rd 500 meters 1:48.9
4th 500 meters 1:47.6

Rest between rounds were from 5 to 8 minutes.

CFSB wk 4, SP 5x3, using db's: 30, 35, 40, 45, 50,
12-9-6 35's

At the Four Points fitness room, Ventura Harbor.

Met-con, 4 800's listed above, 3:24, 3:20, 3:22, 3:31.

M/40/5'11"/172

3:02, 2:58, 2:53, 2:50

Each round felt better than the last as the times indicate.

stretch and 4 x 800m row damper on 5

3:55.8
4:04.6
3:58.7
3:55.3

I am proud of you Alice. Keep up the hard work and stay the course with the diet and it will happen before you know it. Today you showed me the effort you really can put forth. Give me that every time. I love you hon.

m/35/6'/165

I decided to stop talking about this WOD and go run it finally.

First time running the WOD, went with 7 min rest between runs.

2:33.06
2:34.88
2:34.16
2:34.86

I added the hundreths because I'm impressed with my consistency and wanted to be douchey about it.

m 28 175 5'10.5
as rx'ed
2:44,2:40,2:39,2:40
rested about 5 minutes inbetween

M/32/5'4"/144lbs
Runs on treadmill
2:58
2:58
3:07
3:14

5:00 x 4
Run on treadmill
1 min rest
Working through back injury

30/m/197

3:15
3:17
3:19
3:19

little tired today.

M/24/183

2:42
2:51
2:46
2:42

3:22
3:13
3:24
3:22

3:20 average. Well off my PR. First workout after a month's break.

m/39/5'4"/141

3:07
3:04
3:08
3:06

5 minute-ish rest between heats (a little more -ish after each heat). Had a faster single lap last time (3:02, 12/20/08), but combined time is 0:04 faster than last time.

age 19 bw 170

2:19/2:37/2:36/2:33

pertty tough. good wind in my face for first straight away. pose running felt good. o'll fo for a first round of umder 2:10. need somebody to pace me

Warm-up: 3xSamson Stretch (15 count each); Push-ups (35,25,15); Pull-ups (8 Pronated Grip, 5 Supinated Grip, 3 Wide Grip); Sit-ups (15, 15, 15)

800 meter run times: 4’26”37
4’35”64
4’26”99
4’48”62

I rested approx. 4 minutes between each attempt.

First time doing the WOD. I did not stop to walk at any time during each run. I pushed myself a bit, but I feel like I could push myself more. I was pleased that I was able to complete each run without stopping. Now I need to work on my intensity!!!

kept work to rest at 1:1

3:32
3:11
3:24
3:16

3'40"
3'
3'20"
3'15"

5 min rest

m /6'/ 175

on treadmill 1% incline. About 5 min. rest. Times: 2:45 / 2:45 /2:43 / 2:41

2 1/2 hours of reality shoveling to be followed by more at a later time.

57y.o. 5'10 157lb

3:29
3:17
3:16
3:03

It seems odd to me that for upper body WODs amazing times and loads are seen in these comments. For this running WOD where you can rest as long as you want between each run, I would expect to see many guys turning in sub 2:30 800m. As this is apparently not the case, perhaps CrossFit is stressing upper body strength at the expense of cardiovascular fitness?

3:52
3:51
4:08
4:42

1/2 mile treadmill intervals 1% incline. 1/4 mile walk recovery in between intervals. Tough on the legs after the front squats yesterday.

cfwux1
jump rope

4 x 800m run
last time
1. 5:36
2. 5:06
3. 5:14
4. 4:56

today 3 min rest between rounds
1. 4:07
2. 4:10
3. 4:25
4. 4:33

25/m/5'11"/177
Took just long enough break for breathing to return back to normal for resting(around 2-3min).
Running in the rain with my Vibrams on.
Sucked but felt descent considering I used to hate running.
3:04
3:10
3:20
3:18

F/45/5'2"/126ish

Ankle still healing so did 4 x 4 min TT on stationary bike (no distance display so solely done for time). Rest periods were 2,3,3,3 mins.

CFWU2 then muscle-up training.

M/19/5'11"/165lbs

3:37
3:57
4:03
4:07

Running form is getting better there's still room for much improvement.

23/M/6'3"/205

As Rx'd

2:59
3:00
2:57
3:03

Rest was 3 min for each RD, its finally getting a little warmer in NE thank GOD :)

as rx'd - 9.5 on treadmill

3:11 x 4

next time go for sub 3

33/m/6'0"/182

As Rx'd:
3:02
3:02
3:15
3:11

Rested while my wife ran the 'buttercup' 4x200m. She did awesome!

Hers:

1:04
0:56
0:52
0:57

I think she should have done the Pup!

6 x 800m, 1:30 recovery in-between
3:23
3:31
3:36
3:46
3:42
3:34

better compare to date is May 7, 2008

CFWUx3x15

3:24
3:37
3:34
3:34

27m/6'6"/225

2:52
2:50
2:55
2:52
hills are no fun

Did yesterdays WOD and had a hard time developing the proper frontal squat. Much perfer box squats. COuldn't put up a lot.

2x135
2x145
1x155

Todays WOD
3:45
3:51
3:54
3:49

The only EZ day was yesterday.....

4:17
4:34
4:17
4:41

Really ran out of steam on the final round.

Treadmill .5 incline

speed 8.8

about 3:30 each half mile

As Rx'd:
3:16
3:17
3:14
3:15

M/40/180

As rx'd:

3:32
3:19
3:16
3:14

Walked a lap on the squishy just-thawed track between each round.

More better faster

Absolutely dumping here in CO.

Subbed 4 Snowmass Wall laps in 14" of pow for 800's

cfwu x2

raining so I sub'd 1000m rows

3:45.7
3:51.8
3:49.1
3:52.0

3:01
2min rest
2:54
3min rest
3:09
6min rest
3:02

m/30/162

WOD done on treadmill due to rain. With 3 min rest between sets.
1-3:00
2-2:52
3-2:52
4-2:47

Tweeked my ankle so the first set was trying to get the soreness out. Thanks Browler! HaHa

as Rx'd (5min breaks between):
3:13
3:19
3:30
3:19
3:26

I just finished this outside in the dark on the Jr. High track. It was cold but didn't seem to hinder me too bad. Calves started to ache a bit after Round 2. I then kept POSE on the straight aways while going heel strike on the round-a-bouts. Funny enough, the more i heel strike, the slower my times were! Stretched calves in between rounds to keep them "happy". Time to eat

I haven't ran a two-mile run in a while, so I decided to try it:

13:26

My PR for the 2-mile is 11:57 set four years ago (senior year in high school). Except back then I couldn't do 40 pullups in a set, deadlift 355, and clean 195.

43/171

1 - 3:40
2 - 3:53
3 - 4:02
4 - 4:04

4 minutes rest in between

M/30/70"/197

2:56
2:50
2:46
2:43

3.15
3.05
3.10
3.12

31/m/5'10"/210

Did 1k row instead of 800m runs while I rest my ankle...

3:36
3:46
3:50
3:49

3:19
3:36
3:36
3:40

M/37/5'8/160

Very Very windy in the desert

3:26
3:23
3:24
3:23

As Rx

2:57
2:58
2:52
2:43

M/27/6'1''/205

2:47
2:40
2:40
2:40

Ran all 4 on treadmill, rainy here. Ran first at 10.5 the rest at 11 with a 1.5 incline.

WOD DONE AS RXD
3:59
3:54
3:36
3:32
FOLLWED WITH WALKING LUNGES

f/28/5'7"

as rx'd:
4:12
4:24
4:41
4:26

Slow, but I know that I gave it my all
1st 4:25
29:00 min calisthenics pain
2nd 5:06
3rd 4:47
4th 4:49:87

M/25/5'10/165

2:45
3:05
3:00
2:56

ran all on treadmill, but times are correct

m/44/175

1 mile warm up

as rx'd
3:57
3:54
3:53
3:52

as r/x'd

M/42/185

3:54
4:18
4:26:
4:01

Gotta work on my speed!

2:52 2:59 2:55 3:00

2:46
2:50
2:56
2:54

gonna sleep like a baby tonight

3:05
3:21
3:18
3:15

missed yesterday's WOD so I doubled up today...

FS as rx'd: 207/217/227/232/237(PR for 3reps)... full ROM below parallel.

800m run x's 3: 2:54/3:05/2:56... messed up & didnt do a 4th run, pretty taxed from the WU & FS anyways.

2:33
3:30
2:45
3:15 did not rest long enough

Did the WOD with the folks at CF Nasti here in Cincinnati. It was great having people do to the WOD with.

For the past few months I've been doing CF all by myself in an oly friendly gym that isn't really a globo, but not really cross fit either. My gym is in a nicer building, better lighting, it has a great set of York bumper plates, and a bar that is just for Olympic lifts. In every measurable area my globo is a nicer facility than CF Nasti, but CF Nasti is a far better place to train.

The people at CF Nasti were friendly, helpful and encouraging. They want to get you know you. They function like a team. As soon as I am employed again I plan on leaving my globo (they have my money through a yearly membership).

Anyone who is CFing on their own, but has access and the funds to join a nearby affiliate, I strongly encourage it.

as r/x'd on treadmill at 12.0

M/35/170

2:30
2:30
2:30
2:30

I am an idiot...I did 5 rounds...
Wish I would have known we did this on 12/20, then I would have had some something to compare to. Looks like my times were better there, however, I'm doubting their legitimacy. It was around the ice rink "track", so the distance is probably off. Plus, i'm still working on easing into POSE with the calves so i have to be a bit more careful. So pretty much excuses for worse times, although I think their fairly good ones (for now).

as rx'd

3.40
4.06
3.30
3.49

19/m/161/5'11"

2:39
2:41
2:43
2:37

3:37
3:50
4:23
3:55

subbed 500 m row.

2:01
1:56
1:53
1:51

probably should have done something like 600 or 650 cuz that's nowhere near my 800 run time.

DL/800M WOD, details there.

23:20

2:49
2:56
2:56
3:00

Not too bad. The truth is that I used to only run 400m in 2:00. Thanks Crossfit!!!

did 5 mile run in desert w/ very high winds

#263 B Peek: The Court has ruled that your punishment will be to perform the burpee movement until dead!

3:00, 3:13, 3:12, 3:11

2:42
2:47
2:51
2:53

3:15
3:21
3:27

It was raining and I didn't feel like getting cold and wet so I made up my own WOD today with a good amount of suck. Took one thing I like (double unders) and one thing I don't (rowing) and made this:

For time:
-1000m row
-100 double unders
-500m row
-50 double unders
-250m row
-25 double unders

Took me 10:52. Row splits were 3:30, 1:45, and ??

First round of double unders took longer than expected - grabbed a rope that was too short and wasted some time there... Fun WOD - a real gasser!

I love the debate, my brothers and sisters. Great input from both points of view, and I learned a bit about running today.

#82 Mike Morgan, #303 Bladerunner, #245 ODY, #328 freddieb M/29/6'0"/160, thank you all!

Jakers, 1:58 is UNHOLY. Good lord, bro!

M/39/5'6"/183

Running... yuck.

4:00 (7.7)
3:52 (7.8)
3:49 (7.9)
3:46 (8.0)

3:20
3:10
3:26
3:17

crushed my old times 12/24/08

4:17
4:02
3:56
3:49

Next time will shoot for rounds sub 3 min

dtmissoula

f/39/145/5'5"

treadmill. 0% incline. would like to try this on a track sometime
4:00
3:30
3:15
3:15

Thunderstorm substitute:

Four rounds, 5 min each of:
Rope Jump

4 rounds 25 burpees 1:13-1:18-1:27-1:01
blizzard outside

Definately more poser than POSE today. I just started trying to POSE this week and have yet to get a complete hang of it. However, compared to previous 1600m+ run days, my knees feel a heck of alot better without the pounding I used to bring on myself. Granted, the times are really slow, but I'll take slower time over grapefruit knees any day.

Row 1500m
CFWU x 3

3:41
3:43
3:42
3:44

I did not time the rest period between intervals, but may in the future just to get a sense of intermediate recovery times.

My 4th WOD
As RXed (on treadmill with 0% incline)
5:05,4:53,5:04,4:45 (with 2 min rests b/t each)

ran near continuous 2 miles with following splits
5
5
5
rest 1 min
4:30

Janet f/50/5'9/160
4:39
4:21
4:05
3:58

Scott m/49/6'/210
3:24
3:15
3:10
3:07

Looking for a little help. I have a m9.35 Precor treadmill. It cuts out as I get to higher end speeds 9.0 and above. not all the time either and not at the same speed. I have it sitting on rubber flooring, not sure if that's causing the problem.
Any iideas would sure be appreciated. It is frustrating have to start 800 over in the middle when the treadmill cuts out.
Thanks in advance.

M/34/190/6'2"

Treadmill 8mph, 5% incline

3:45 each set (allowed treadmill to get up to speed), took breaks of ~1:15 each time.

I guess total time would be 15 mins. Sorry for double post.

M/32/6'2"/190

WU:
row 1000m @ 4:14
AMRAP of 10x situps, 5x dips in 10 minutes
run 1 mile @ 10 minutes

WOD:
As Rx'd on treadmill (no incline)
2:56
2:50
2:56
2:47
11:29 total

WD:
84 feet of walking on hands

#419 - run outside? Use gmap-pedometer or another site to mark the distance if you don't have any other way to do it.

23/m/75"/210#
new one for me, 2nd to last i hit a wicked headwind, not sure how that happened...also rested about 5 min in between each

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

as rx'd
2:43, 2:45, 2:55, 2:47

Eric- "Welcome to Strong Lil Pony in the Kitchen" LOL that's awesome. It made me laugh too, I could totally see it.. I'll wear my "I'm a Lil Pony" t-shirt with a CrossFit apron and black workout pants, with Rage Against the Machine or Angels & Airwaves in the background. We'll be like JroCK & Jeannie in VA beach, but in a kitchen 'stead of a box. I can take everyone food shopping and show them how to eyeball portion sizes and convert food labels into zone parameters...ah, we can dream, can't we?

f/27/5'4/133

3:40
3:40
3:39
3:37

subbed 1000m row
3:53pr/3:40pr/3:46/3:50
very happy with this.

3.24/3.29/3.36/3.29

My first WOD as rx'd!! New to crossfit, just getting myself into shape, very proud of this result:

m/43/5'11/180

3:19
3:24
3:48
3:51

rested 3:00 after first two rounds and 3:30 after 3rd.

#94 - Amped
Have you heard the song "Liar" by Henry Rollins?
I think it is applicable here...
2:04/2:07/2:10/2:08
I know a little of "high" level running having come close to a four minute mile back in the day - something you should be close to accomplishing with a WOD like that - will we see you at the Prefontaine Classic in Oregon this year?

Subbed 1000m row
3.35/3.45/3.45/passed on round 4 - on the verge of puke

Done on beautiful track left hand turn

2:20
2:44
2:42
2:40

... snow messed everything up here today in Colorado; used the TRX and got a descent workout.

m/20/195lb/6'2"

as required

2:55
2:58
2:58
2:59

M/43/185/5'9"
Sub'd 4x1000M rows
4:15
4:35
4:27
4:40

M/24/160#/5'7"

Subbed 4x1000m Row

CFwu
4:32
4:53
4:38
4:36

2:42
3:00
3:00
3:02

2:54
3:09
3:07
3:06

32/m/#230
rx'd 3:18/3:07/2:59/2:56 - 3 min rest b/w

3:02
3:16
2:58
3:00

Not a bad split minus the second one.

cfwu x 3, 800m warm up
3:08
3:05
3:05
2:59

at HS track, cold & windy.

M/40/194

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

3:07
3:32
3:31
3:33

Burpee Challenge, Day 11

3:33
3:30
3:20
3:15

I did 150 45lbs thrusters on the wallball day and my legs are STILL sore today. I couldn't do the front squats yesterday so I did them today. Then I tried to go right into this workout but after the first 800m my hammies were done.

3:07

#94 amped,
that's either a typo or you are, like The Watcher said, going to be racing against the best in Oregon this year. I dont think so, buddy. but if that's real, you are the man!

nice, jakers, i did a 1:58.46 in high school too.

gs is right. you're first one should shoot for the second fastest and the last 800m should shoot for the fastest. its about balls out but also pace!

3:03
3:12
3:11
3:10

my typo: your* ha.

m/48/178

CFWUx1
BurgenerWUx1

Run, 880 yards, Treadmill, 4 Rounds, 2:52/2:53/2:48(PR)/2:47(PR)

I am not a strong runner. In fact, all the running I do comes off the CrossFit main site. Yet over the past couple months I have PR'd on the 5K (21:57 on 090110), the 1 mile (5:59 on 090307) and the 880 (2:47 on 090326). I am impressed with the spillover effect CrossFit training has had on my running. Thanks Coach!

After leaving a nasty sweat angel on my garage floor, I worked on my muscle up progressions. Worked with the rings at 60" (have moved them up from 48" in increments over the past couple months). Will keep the rings at 60" until my transition is effortless. I'm getting close - it won't be long until I get my first muscle up.

Mama and the kids took a break and went to the mountains today. Wish I could be there with them.

m/29/5'11"/180

As rx'd

2:50/2:45/2:35/2:42

First two were on a treadmill, and during which it stopped working on round two because I think I going faster than it could handle at 11.5. Second two were outside on the track. Should have started on the track to begin with.

male 115 kg 31 yrs

3:42
3:33
3:33
3:53

2:59
2:56
2:52
2:40

Treadmill doesn't go fast enough!!

23/m/170lbs/70"

round 1~2:40 time keeping error that was later fixed
round 2-2:43
round 3-2:49
round 4-2:47

m/28/175/71"
rx'd
treadmill @1%, 10 mph max
3:00, 3:00, 3:00, 3:00

2:27/2:42/2:36/2:34.

Union III treadmill.

Temperature dipped below 60 degrees F, so I did the treadmill. (I had to throw that in for all you with the blizzards and rain!)

3:20
~11 minute rest
3:32
~9:30 rest
3:29
~10:00 rest
3:27

I rested until heart rate was below 100. Although the times don't really compare with what others are doing, I'm pretty happy with them! I don't know that I've ever timed myself in the 800, but these very well could be pr's.

3:52
3:56
3:47
3:44

M/25/170
2:47
3:15
3:03
3:18
5 min rest in between.

800s

1. 2:40 av.HR 166
2. 2:31 av.HR 163
3. 2:26 av.HR 165
4. 2:28 av.HR 167

about 5 mins rest in btw

Total time: 10:05 for 2 miles

sub'd row for run
3:36
3:30
3:29
3:30

m27/183/86kg

as rx'd
2:49
2:51
2:52
2:55

Bladerunner

I would have said the logical conclusion of my post was that you pick the route that gives you four fast runs with adequate rest. A straight two mile runs tests a different feature of fitness. So I was posting on maximising your workout within the parameters of four 800m runs. Once you know a bit about your 800m times, you can use what I said to improve, i.e. you should prefer 2:55 effort over a 3:00 effort for the same rest time or a shorter rest time for two 3:00 efforts. What I didn't want to say was something prescriptive (run at 75% effort, or run at your two mile pace), instead to help people arrive at their own prescription.

Either way, we end up at the same place.

Clearly I was not clear enough. Thanks for not being mean, I'm new to this and me explaining back what I've learnt is likely to be shoddy at first. If my reasoning is still off, I'd be grateful for an explanation why.

Next time I will remember to record my recovery times.

CFWU x 2

3:54
3:52
3:40
3:44

Treadmill is killing my time.

On treadmill with a 1.0 incline.
3:22
3:16
3:14
3:10

M/160/32 6'1

my run times: 3:17
3:15
3:05
3:05

last time I did this wod, I averaged 3:40, so I'm stoked that my run is getting better.

On a treadmill:

1) 800m @ 9.5 mph - 3:09
2) 800m @ 10 mph - 3:00
3) 800m @ 10.5 mph - 2:51
4) 800m @ 11 mph - 2:43

3/25/09
WOD
50 Burpees
*for time*
time: 3:02

treadmill at the same speed each time

3:45 every time

Interesting heart rate results. At the finish of each run, I took my heart rate and started my next run when it reached 110.

1)159bpm, 1:25 to recover, felt tired starting my next run
2)149bpm, :45 to recover, felt strong starting my next run
3)135bpm, :30 to recover, felt like I didn't need any rest at all
4)145bpm, :50 to recover, felt WHIPPED.

2 min rest
3:00
2:58
2:10
2:30
Max HR 166 (164 predictied)
m/56/190/5ft10

ok little late; done on Friday; doubling up with the PU DIP later

all with 4 min rest between
3:09
3:10
3:15
3:29
last one a little up hill and started off to quick
total 13:05

2:42
2:45
2:48
2:54

2 min rest between

WOD:

4 rounds 800-m run: (I pushed my 30lb daughter in her double jogging stroller as well)

Round 1: 3:39
Rest: 1:30
Round 2: 3:09
Rest: 1:55
Round 3: 3:06
Rest: 1:55
Round 4: 3:03

treadmill km/hr
11: 415
12: 410
13: 354
15: 326

felt really good, 1st 2 times are like warm-up
must push for 16 and more next time

As prescribed
3:24
3:12
3:14 (1%)
3:04 (1%)

as Rx'd:

3:10
3:27
3:14
3:33

felt like a snail.

4:05
3:48
3:58
3:48

what happened to the spry legs of youth?

m/28/6'1/192

as rx'd

2:50
2:40
3:01
3:11

Did 4x 800m rows @ damper setting #5.

3:02
3:10
3:05
3:12

Felt pretty good. First week of CF wraps up tomorrow. Realizing how out of shape I've been with 3 yrs of bodybuilding.

Oh my poor knees. Couldn't do the final round!

M/24/5'8" 155 lbs
As Rx'd

3:28
3:40
3:45
3:51

Rested just long enough between sprints to allow my heart to recover to 100 BPM.

Ben K,

Sounds like I misinterpreted your comment. Sorry about that. It also sounds like you and I are on the same page afterall...

28/M/6'2"/178

2:12
2:08
2:10
2:14

I rested 15 minutes between each round, mostly spent striding, stretching, and walking.

Really didn't like the wod

4.36
4.26
4.20
4.20

I am rubbish at running (I have a cheek to call it that, it is either a slow jog or quick walk) as you can tell from times.

Also did day 3 week 3 of the Russian Squat routine. Only two more week to go.

Good Fun

late night track sesh:

2:46
2:52
2:56
2:56

Gassed after the last one.

m/ 26/ 200 lbs./ 74"

Warmup: Ate 1 cup (dry) oatmeal, 3-egg western omelette, 2 slices of wheat toast and 6 oz. of apple sauce. No stretching or jogging before the WOD. 15 minutes later...

2:56
2:50
2:54
2:54

Didn't even puke!

3:18
3:15
3:08
stopped short/knee pain

26/M/170
3:02
3:04
3:04
3:06
1/16th track blows

m/40/6'0"/192

treadmill & I sandbagged this one...need to start next one at 9.1mph instead of 8.1mph

3:43
3:40
3:37
3:35
3:33

3:40
3:20
3:40
4:00

Treadmill, level

m/42/203/5'11"

3:31
3:46
3:36
3:51

M/46/155

WOD: 3:13, 3:36, 3:44, 3:35. (I ran in lane 8 and think I miscalculated the stagger, so each interval was probably 840 meters or so.)

The Claw

on TM incline @ 1.0
3:24
3:09
3:19
3:08

M/38/6'2"/196

Dan's Warm up 1
50 Double Unders
50 Push Ups
50 Pull Up
50 24" Box Jump
500 M Row

3:09
3:01
3:04
3:06

F/22/5'6"/136

5 rounds for time of
Deadlifts 95l#, 15 reps
Hang Power Clean 95#, 12 reps
Front Squat 95#, 9 reps
Push-Jerk 95#, 6 reps

25:44

Not my best. Worked more on my Push-Jerk form.

Blah...3:30 first round on 4/7 mile (1/7th mile track), which is, times 7/8, 3:04...Didn't have motivation to do more, plus allergy-related asthma is kicking my ass, even with inhalers.

Coach, please post WOD in the summer when I don't have the yellow lung. :)

Thanks.

400m - I just can't count. Clearly.

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

sub 1000m row. getting sub 4 is tough!

3:58, 4:25, 4:18, 4:12

800m X4
3:47
3:14
3:07
5:00 last one felt shin splints..hurt.

3:30
3:44
4:30 cramp
4:41 cramp

M/39/150

M/33/70/165

3:05
-- (didn't time)
3:10
3:21

m/49/151/1-1-06

T'ai chi
CFWU x 3 (added knee push-ups)

3:05
3:14
3:11
3:07

m/30/6'3"/185

3:04
3:01
2:57
2:47

3:11
3:28
3:18
3:13

15, 21 (bench/pu)

m/39/67"/185#

Four rounds, each for time of:
800 meter run

00:03:22
00:03:54
00:03:48
00:03:47

00:02:00 rest between each round

35/M/175#/6'0"

WU: 1/2 mi. run and POSE warmups
WOD: as Rx'd - dirt track

3:22
3:25
3:27
3:33

M/23/5'6"/175

As Rx'd.

3:25
3:47
3:38
3:14

M/23/5'6"/175

As Rx'd:

3:25, 3:47, 3:38, 3:14

4:00
3:45
3:50
3:45

3:30
3:32
3:36

Quit after 3. 1 week of WODs done!! THis is much harder than I anticipated. Keeps me tying new things and kicking my @SS!

3:09
3:07
3:26
3:25

Four rounds, each for time of:
800 meter run

1st: 4:33
2nd: 4:05
3rd: 3:50
4th: 3:37

24/m/175

on treadmill :(

3 min per 800 and equal rest

1000m row 4:25
800m run 3:40
800m run 3:35
1000m row 4:20

4-5 min rest between sets

Did 4 x 1000m rows instead of running.

3:28
4:49 (hit the wall hard for some reason)
4:06
4:03

Next time, will try to slowly improve my splits each round rather than starting out too fast in the first round.

f/135/5'6"

This was rough I have achilles tendonitis I am icing as much as possible.

3:27
3:39
3:41
3:38

Kinda disappointed with my times thought they would be faster. At least they were consistent.

ran 1200 to warmup 400 to cool down.

700m run (measuring difficulties)

2:29, 2:42, 2:45, 2:50 (give or take couple secs on last 3)

Scaled to 800m (at same pace), those are:

2:50
3:05
3:09
3:14

3:12
3:15
3:17
3:21

3:06
3:10
3:16
3:26

2:43
2:53
2:40
2:53

1/2 mile
3:33
3:36
3:51
4:15

Warmed up with some jumping jacks, from home.

WOD
Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

3:23
3:13
3:14
3:20

Much better than expected - took that first one to shake the stiffness off. Might be faster after a proper warmup.

4:00
3:55
4:10
4:20

Not much of a warm up. On street from home to Chestnut St.

3:35 -- PR
3:36
3:45
3:42

A huge improvement from last time, when I couldn't even manage the 4th 800m.

F/33/62kg

Whole family ran today! 42 F.

F/04y/38"/036# AMY
1:19, 1:34, 1:45, 2:16 200m Runs

M/08y/49"/055# YORK
2:15, 2:20, 2:20, 2:19 400m Runs

F/10y/60"/130# CONNIE
2:35, 2:36, 2:44, 2:41 400m Runs

F/44y/62"/146# JULIA
5:46, 5:49, 5:52, 5:57 800m Runs (PR 5:48)

M/40y/68"/155# GEORGE
3:33, 3:29, 3:32, 3:32 800m Runs (PR 3:53)

My first WOD reply - spent the last 2 weeks mostly working on routine and form.

As Rx'd, with 4 min rest:

3:51
4:09
3:57
3:50

M/45/165#/5'11"

4:04
3:51
3:43
3:41
In my slippers!

m/74"/31/205

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

damn, a 4 minute mile must be hard....have a greater appreciation for track sports now....and my own mediocrity.

3:00
3:01
2:56
2:50

M/28/6'1"/210

2:55
3:10
3:19
3:15

800m jog and twisties for WU
(60, 56)

2:55 PR (First time under 3:00)
3:02
3:07
3:09

On 5 minutes rest

30-m-170

Did this one with derrick Rat' at minoru track.

skichiiwa:
2:37
2:46
2:49
2:49

derrick:

3:25
3:37
3:43
3:39

m/23/6'/170lbs

4 x 800 m run

2:59
2:54
2:48
2:44

Treadmill. At 1.0 elevation to compensate. Bout 4 mins rest in between each by the time I got the treadmill started up again and up to my speed. I liked this one.

Took a rest week.

3:39
3:20
3:15
3:07

2:57
2:47
2:42
2:52

PR and a sore calf to show for it.

M/41/200/5'10"

Raining and cold Thursday, so I'm getting this one in now..

I started a new run every 7 minutes. Any time between complete and 7 minutes was rest time.

1: 5:00
2: 4:25
3: 4:22
4: 4:50

Total: 25:50

3:00
3:00
3:15
3:10

In the rain and slight wind.

34/165/m

Before CF when training for marathons, this workout would have been much easier and faster. I only think this when running is the workout. I have become faster in shorter runs- 400's and sprints but slower in anything 800 or over.

This was with my dog in tow who doesn't always want to go forward, so sometimes it's like dragging a 65lb weight along.

4:52
4:46
4:45
4:44

Total time: 23:15

3:19
3:21
3:29
3:28

done on a treadmill @ 1% incline w/4min rest between rounds. was gassed after round 2. Definately room for improvement in the running department. next time I will shoot for every run to be under 3:20.

1)3:12 starting @ 8 going to 10
2)2:59 started @ 3, 10 the whole time
3)2:52 started @ 3, 10.5 the whole time
4)no time but first 1/4 machine shut off doing 11 about 30 sec to get it up and running again then 12 for the last 1/4

On Friday biked 10 min.

Ran 3min on 1min off for 20min at 7.5 mph on the treadmill.

5:00 headwind
4:28
4:18 downhill
5:17 uphill and headwind

3:03, 3:10, 3:13, 3:19
(65,51)

M/40/6'0"/155

2:45,2:48,2:49,2:53

4:10
3:29
3:28
3:34

5:03, 5:03, 5:07, 5:09 for .6 mi around block vs
3:54 @ 8 mph on t-mill, 3:41 @ 8.5, 3:30 @ 9, 3:30 @ 9 on 4/1/08

F/41/5'4"/145

Still pretty new to CrossFit and definately struggling to embrace running.

4:54
5:35
5:46
5:59
rest for 5 min between each

Ran in my neighborhood.
1st and 3rd were ever so slightly downhill
2nd and 4th were feeling more than slightly uphill, especially the 4th

I hate running, it feels so unatural to me but this was not a completely torturous experience so I guess I'm getting a little better. Now to get faster!!

2:24,2:39,2:30,2:56

Rested around 10 to 15 minutes between runs.

WOD 4 X 800m

2.17 pr.
2.12 pr.
then my left calf went,so tried to carry on but had to just hop and walk the last two,about 4 mns each.need to do this again when calf heals up !
the 1st two were really brutal and i felt wiped out after each,but would have recovered to try and maintain pace, next time !

Used treadmill at 2.5inc.
3:53
3:39
3:50
4:20
2min. rest between each.

m/20/162/5'9"

3 minutes each time

10 mph on treadmill. probably a little slower on a track. kicked my butt though

as Rx'd

3:16
3:32
3:38
3:21

done on a treadmill also with 1.0 incline and 9.0 on the speed, varying on 2 thru 4.

Had to wait for the snow to melt. 2 Days late 40 degree weather at altitude. Not sure if it is 400m or 440 yard track.
2:51 3 minute rest
3:15 6:30 minute rest
3:11 6 minute rest
3:11

Runs are coming back, right knee still feels funny, seems to get really tight above the knee cap.

scared of getting my plantars back, so i split it with run/row/run/row

run: 3:05
row: 3:22
run: 3:26
row: 3:26

swear to god, my fingers are numb & i feel nauseated. sweet.

3:50
3:30
3:36
3:43

22.m.135.65"

Damn! read this wrong. i did only 400m in the lot
1:14
1:13
1:16
1:16

3:25, 3:35, 3:35, 3:38 at mcy track

2:58, 3:00, 3:05, 3:15 at the park

As RX'd

4:41
4:20
4:50
4:29

3 min rest between rounds

Wind at back on running trail
- 3:22
- 3:50
- short on time/jogged up-wind to start line
- 3:56

3:20 x 4 on a treadmill

M/36/148

@ CrossFit All In, runs out & back, 6 min rest between rounds

2:51
2:49
2:57
2:53

F/34/120#

As Rx'd on treadmill:
3:45
3:25
3:28
3:31

1st ever WOD/post!

M/23/5'11"/159

2:55
2:49
2:57
2:54

M/36/71"/198lbs

Ran this workout on Sunday 29 March 2009. Been enjoying too much good food now that I am back from the deployment. Need to find a good place to do the workouts.

Ran the 1/2 from the house to the park entrance. Mapped with iMapMyRun.

3:02
3:07
3:19
2:58

Total workout 25:27 with rest.

f/5'7/134/25

as rx'd

1st= 3:45
2nd= 3:34
3rd= 3:35
4th= 3:30

m/31/6'2"/199

w/u x 2

2:50
2min rest
3:17
2 min rest
3:28
3 min rest
3:09

45/M/155#

3:22/3:08/3:24/2:59

rds 1 and 3 slt uphill and into wind
approx 4 min rest btwn rds

35/M/162/71”
Ran on treadmill at 1.5 incline with six minutes of rest between each leg:
4 x 800m
3:05
3:00
3:00
3:02

treadmill
14,14.5,15,15.5 kmh - 1% incline

@the park

3:09 (pr)
3:39
4:01
3:49

14:38 rested 5 min between efforts

13:22 (pr)

@thepark

2:54
3:09
3:27
3:11

TOTAL 12:41

used about 5min rests...

[PR 12:18]

Wow-Crossfit thanks for making me cover the treadmill with spit from huffing and puffing! One of those times when 3 minutes seems like an eternity.

2:50
2:50
2:57
2:39

5'8 184 36

m/31/185/6'3

On a treadmill

Rd 1: 3:05
Rd 2: 2:54
Rd 3: 2:47
Rd 4: 2:43

A bit surprised that I could go faster in the later rounds, probably suggests that I didn't warm up enough.

whoops, thought it was five rounds.

5:00
4:37
4:33
4:18
4:09

Did full warm up then....

2.38.4
2.35.9
2.34.2
2.29.4

felt pretty good. Like this WOD. Last time - slowess 2.44 and fastest 2.35

think I have a little more to improve

2:53, 2:49, 2:47, 2:48

At 5000 ft.

cfwu
3:22-3:45-3;40-3:35

So my husband and I both did this together. Our rest was 20 sledge hammer hits on the tire with right arm (right hand fighting stance)and 20 with left arm (south paw fighting stance). So... needless to say, my heart was beating out of my chest and I wanted to die!!! We also did "J.T" before. I know my times sucked so I will not even post them but I def. liked that workout! My hamstrings are feeling it today!

alternating with/against wind
3:23
3:45
3:30
3:48

Four rounds, each for time of:
800 meter run

4-5 minute rest intervals

1 - 4:07
2 - 4:00
3 - 3:59
4 - 3:50
-----------------------------------
Compare to 080401

2-3 minute rest intervals

1 - 4:06
2 - 4:00
3 - 3:58
4 - 3:50

My PR is 00:16:00.0

m/35/217ish/5'11

2-2.5 min rest intervals

1 - 3:58
2 - 3:33
3 - 3:39
4 - 3:31

*Performed WOD on Monday 3/30/09

Did the CrossFit Total at CrossFit Redmond
BS - 240
SP - 95
DL - 300

3.00
2.57
2.56
2.54

2:38
2:46
2:57
2:56
With a 10lbs vest on. Felt like I may die for a minute after.

2:38
2:46
2:57
2:56

Did them and felt close to vomiting on each one. Forgot timer though...

Legs were fatigued from front squats performed yesterday.

Did this one the day it was RX'd.
2:43 (PR)
2:46
2:50
2:50
At the end of the last one I was gasping for air like an asthmatic fish out of water. It was great.

M/6"/175
with my knee issues (no doubt due to poor running form) I run on a treadmill with at least 3 deg incline

3:00-3 deg incline
2 min rest
3:30-4 deg incline
2:30 rest
3:30-4 deg incline
3:00 rest
3:42-3 deg incline

I was really spent after the 3rd one as you can tell.

as rx'd:

3.11
3.08
3.08
3.01

3min rest between.

3:00 5:30 rest
3:02 5:30 rest
3:00 4:30 rest
3:06

Ran on a beautiful outdoor track with my 10 yr old son. My 800s: 3:04, 2:54, 2:53, 2:54.

Stephen's 400s: 1:43, 1:42, 1:42, 1:46. Great job, son!

M/24/153

4x800m, 2 minute rest in between first three, 5 minutes rest for last 1-

3:00
3:10
3:15
3:05

3.40
3.38
3.37
3.32

(PR)

Couple minutes rest between sets (not very precise), last set there was a crowd on the track:

2:45
2:55
2:57
3:27

Did runs on 200m track

As Rx'd

2:49
2:57
2:55
3:01

M/29/6'3/175

All 4 runs were between 2:31 and 2:35. Obviously it was not a full 800m.

Subd runing with C2

2-2.5 min rest intervals

1 - 3:00
2 - 3:33
3 - 3:15
4 - 3:22

Finished it! Did not clock it.

1-2:49
2-didnt realize watch didnt start
3-3:12
4-3:13

4x800m =

2:45
2:55
3:15
3:30

(w/ 2 - 3 min. rest intervals)

About 20 minutes total.

3:07, 2:59, 2:53, 3:00 (@ 3.5 minutes rest)

As Rx'd.

3.35
3.25
3.19
3.10

I think I need to start harder and then try and maintain it longer. I left a bit in the tank on the first run.

400m x 4

1:55
1:45
1:38
1:40

4 rounds for time of 800m run on treadmill

3.15
3.25
3.24
3.24

m/48/175

3:51
3:48
3:43
3:38

3:11, 3:18, 3:21, 3:30

m/24/6.1/195

3:00
3:00
3:00
2:57

First 3 on treadmill, last on puny track

Marie - 3:35, 3:49, 3:54, 4:08

2:52
3:05
3:20
3:45

m/36/6'4"/95.5kg

Think I messed this up & Como track is only 400mtr approx

2:22
2:12
2:17
2:17

On 400m track, 2 laps/round.

1 - 2:46, 2 - 2:45, 3 - 2:51, 4 - 2:53

47 / 175

on tm with 1% grade

3:48, 3:52, 3:57, 3:51 -- :02 faster overall

m/28/6'1"/153

2:43
2:43
2:48
2:50

on the globo treadmill, 1% incline

m/34/70"/185

3:30
3:34
3:36

F/27/110

4:02
4:05
4:14
4:07

3:26
3:38
3:35
3:30

M/25/5'2"/155
3:38
3:45
4:02
4:02

3:05 10mph 1%
3:05 10mph 1%
3:05 10mph 1%
3:05 10mph 2%

do 2% next time for all 4

Jennie: 27 F 165# 5'9"
Four rounds, each for time of:
800 meter run
1. 3:37
2. 3:41
3. 3:36
4. 3:22

M/29/5'10"/205
3:06
3:07
3:03
3:10

3 minutes rest between each round

m/35/5'9/176

CFWU 3 - lower body at home. Then to South Park track
2:55, 3:06,3:06,3:13
Little disapp on last set. Pace 1/4 way through too slow. Got fatigued very quickly.
12/20/08 3:00,3:00,3:02,2:57
5/7/08: 3:08,3:20, 3:23,3:24
4/1/08: 3:16,3:21,3:33,3:27

ran 0.5 miles on treadmill, 0.5 incline

round 1 = 3:45 @ 8.0mph
rest 3 min
round 2 = 3:39 @ 8.2
rest 4 min
round 3 = 3:32 @ 8.5
rest 5 min
round 4 = 3:20 @ 9.0

First time doing 800m TT in a while, didn't push too hard, next time will start at 9.0 and work up from there. Also, five min rest was too much, started to feel tight.

1:20
1:18
1:18
1:16

walk one lap rest in-betwen.

44/m/166

3:24
3:41
4:12
3:55

4 min rest/walk, outside, runs 3,4 on hilly terrain. Dave in Munich, those are world class times.

47/M/184
3:50
3:49
3:46
3:39

Run: 800m
3:03
2:54
2:57
2:57

Legs still have DOMS from wallball 5 days ago.

1/2 mile on the treadmill OEF
all 4 between 3:40 and 3:58

28/m/185

2:40, 2:46, 2:52, 2:40

3.30 3.06 3.06 3.15. Really wanted a sub 3. Legs still sore from Hockey, 150 WBs and Front Squats workouts.

800m:
3:06
3:04
2:59
2:55

CFWUx3
-all 4 runs on tmill (0.5 miles; speed=9.4; 6:22/mile) (same as last time)

2:59
3:20
3:09
3:13

rest for ~4 minutes - one 400m lap walking.

Dying. times

3.30
4.0
4.15
4.15

At least I'm in the team picture. No warm up today.

M/40/212

M/33/195

1-3:37

2-3:44

3-3:56

4-3:57

cfwu x 1

walked 1/4 in between

2:52
3:04
3:07
3:09

as rx'd, with 2 min rest between each one:
3.19
3.18
3.19
3.24

as rx'd
46/m/195
3:05
3:21
3:18
3:16

Made this one up on 4/13/09
as RX'D:
2:32 PR
2:42
2:44
2:58 took it easy on the last one

This was after a CFT and 30 muscle-ups for time.

Only did 2 outta 4 rounds
3 min each
I cant run

at track

3:34, 3:15, 3:14, 3:22

3:37
3:38
3:42
3:41

6:14
6:33
5:52
5:48

800m is the worst distance. 2:58/1 3:04/2 3:04/3 3:10/4. 800m is so hard to pace yourself. Its done and I feel good that I did it.

would somebody please explain to me the rationale behind the running portion of cf? I popped a calf halfway through first 800m.....i know...all the purists are saying...WELL YER RUNNING IMPROPERLY SMART GUY....dont wanna hear it....i just need somebody to tell me why 800m x4.....it's such a turn off....and don't get all elitist on me either...im already mad at myself.

JD
M/6'0"/185

Meyer- 4:10-4:04-3:57-3:52 at home on treadwmill sucked

m/40/67"/185#

ran on track at Br. Rice H.S.

3:26
3:35
3:40
3:40

2 minute rest between

humbled ...

windy day
1st 800 2:54
2nd 800 3:07
3rd 800 3:15
4th 800 3:14

When I see this WOD I think ... easy. When I do this WOD I remember Brutal.

M/32/70"/210

800M
1)3.09
2)2.59
3)3.15
4)----
IT WAS A FORECAST 92 DEGREES OUT THIS AFTERNOON....COULDN'T PULL OFF THE LAST 800M RUN. LIFTED WEIGHTS RIGHT BEFORE AND AND SHOULD HAVE RUN THIS EARLIER IN THE DAY. HOWEVER, I SOMETIMES LIKE TO RUN OUT IN THIS FLORIDA WEATHER TO GET MY BODY USE TO IT.

800M
1. 6:00
2. 5:55
3. 5:53
4. 5:50

23m/6'1/180

1000m row: 3:37 (PR)

800m run: 3:15 (PR)

PR's b/c they are my first times.

4x 800m run (down and back up my street)

3:27 - 4:03 - 4:02 - 3:52

4 minutes rest in between each.

m/42/183

3:40
3:38
3:43
3:33

D
@ home
7mph
1 lap rest
23:40

4x 800m run
3:33
3:20
3:13
3:01
5 minute rest
front squats 3-3-3-3-3
135
155
165
175
185x1 (pr)

Seb Steph
4:55 4:55
4:42 4:42
4:09 4:30
3:44 4:13

3:36
3:15
3:42
3:21