Mmmm...i don't know

Running! Most of the snow is gone. I have a nice technical trail by my house.

Anyone know where I can get some good garage gym stuff at a good price?? thanks for the help.

M 29 5'10'' 95kg
Not a runner!!!
1 3:39:4
Rest 1:03:4
2 3:47:5
Rest 1:12:7
3 4:07:0
Rest 1:06:9
4 4:10:9

Today is the South América qualifiers Carlox (my older brother), NelsonBros, Fernando and Steven are competing...give your BEST i'm with you cheering all the time all the reps GO Ecuadorian Crossfitters GO as Playoff beard says "NEVER QUIT"

all with 2 min rest between
3:02
3:19
3:41
3:32
round 3 all up hill this one got to me. slower by 30 secs with less rest time between rounds
total 13:35

i keep fran in the closet... with my skeletons. sweet early post.

M/48/6'/184

5 mile run

followed by 4 Rounds of 800m Runs

4:00
3:45
4:33
4:45

3:15
3:42
3:28
3:15

First time for this WOD: I'll keep track of my rest times next go 'round, because it seems as though everyone else did.

CFWU x3

Run 800 x4 for time:
3:27
3:20
3:34
3:17

I think I started to loosen up as the runs went along, which is nice. I think I proceeded with too much caution for the first run, which should have been my fastest, but was 7 seconds away from my worst of the WOD. Eh, next time...

F/22/5'6"/142

Front Squat
135/145/160/170/175(1x)

170 PR! By 10 pounds :)

m 29/5'11/190
2:32
2min rest
2:43
2:42
2:49
all on a track fun stuff... love to run!

Lap 1 3:17
Lap 2 3:51
Lap 3 4:15
Lap 4 3:30

2:37
2:42
2:42
2:39 all PR's by 10 seconds or more

1:30 rest in between rounds

m/37/6'4"/220

15:08 (didn't keep splits)

m/38/145

3:00
3:00
3:07
3:17

on treadmill with 2:00 rest between.

Should I be worried that my elbows are still swollen from all those pull ups? I still can't fully extend my elbow. But at least the pain is almost gone.

f/27/125

3:45
4:40
4:51
4:53

awesome job melissa!!!
"let the bitches have the kitchen" made me lol

Haha. Cool song. It's stuck in my head already.

When I first clicked the link I thought it was going to be an article about how eating better will lead to a faster Fran time. I was way off.

#16 you can't use a treadmill on short runs like this, i actually would say it is a safe bet just to sale you're little treadmill all together but that's just me, anyways, a treadmill will cause you to use poor technique and your not 'really' running. Rather than actually propelling your self forward your body is just trying to keep up with the treadmill, so ya, worthless...

2:24
3:01
3:04
3:08

after playn catch up with grace

What are those utilities those guys are wearing? That's not MARPAT or ACU... are they Brits?

bottle of wine 4 shots last night didn't help me out!!

3:23
3:32
3:36
3:40

Not my best, runs outside!

3.04
3.22
3.40
3.39

exactly 2min break btwn sets

54 yom, 183 cm, 82 kg

3:11
3:13
3:25
3:21

Total 13 min 10 sec
Rest 4 min between laps
On flat paved road

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
2:38, 2:35, 2:26, 2:19

Duh--I ran 400 , instead of 800!

Hey all. I am introducing a friend to Crossfit today. What is a good/fun introductory workout to get him hooked?

2:38
2:52
2:59
3:00
All on Treadmill
M/27/197

Thank you SO MUCH for posting my video/song on the main site today! I am having such a blast reading your comments and am so proud to be a part of this community with you. May your kitchen be empty of bitches today. :)
Love, Mel Mull

4:16
4:15
4:06
4:02
treadmill 1:30 rest between

#29 Netter- I would go with one of the body weight girls. Maybe Barbara or Cindy. Depending on the level of fitness they already have will obviously dictate the scaling, if any.

M/46/6'/175/7500'

3:00
3:10
3:08
3:22

3 minute rest in between

M/24/6'2"/185

2:20
2:35
2:36
2:26

On a track. Almost a full minute better than last time.

39/m/167

3:15
3:30
3:30
3:36

On track and about 15 seconds better than last time (which was done on a treadmill). Not bad considering all the travel lately.

Did some pose/chi running technique work to warmup.

1) 800m - 3:08 ~4:00 rest
2) 800m - 3:06 ~4:00 rest
3) 800m - 3:12 ~8:00 rest
4) 800m - 2:56 ~8:00 rest
---
5) 400m - 1:15

All runs done on a treadmill, they are a little slow to get started, which may explain the time variances. But overall pleased with my times. This workout completely reinforces how much I hate running.

2:56, 2:53, 2:53, 2:52

M/49/151/1-1-06

Done at CF Cleveland this AM, "helping" Katie train for the Gahanna Qualifier.

4 RFT
Run 200M
30 CTB Jumping PU
Run 200M
30 Squats

18:14 (?)

Katie lapped me! It was her second WOD of the morning. Youth...sigh...

Ran at 5K race this AM. 23:30. Was hoping to break 23 min so a bit disappointed, but was 2nd in my age group so got a medal. ;-)

warmup: some static and dynamic stretching; 15 situps; one very slow 400m jog

3:25
3:19 (PR)
3:29
3:33

comparison to 3/26/09

Rd 1: :01 slower
Rd 2: :20 faster
Rd 3: :05 faster
Rd 4: :01 faster

btw, did I understand Coach to be saying on the video that being cancer-free is a subordinate measure of overall health?

Sub'd rowing for running. Took ~4 minutes rest in between each interval.

800m - 3:09.8
800m - 3:12.5
800m - 3:14.0
800m - 3:18.0

Total Time - 12:54.3
__________________
32-M-5'11"-205#-18%

#21 mockadacka, relax superstar, although less than optimal their's nothing that says you can't use a treadmill.

M/24/5'10/180

3:01
3:14
3:28
3:12

I did the 800m runs...

2:46
2:46
2:43
2:48

I'm surprised at the 2:43, as my PR is 2:40 on a track.

3:41
3:24
3:16
3:08

3:14
3:11
3:15
3:08

m/42/163/6'

3:03, 3:19, 2:57, 3:18

f/33/137/5'6"
5:30, 6:50, 6:23, 5:06

Male/27yrs/6'0"/172lbs

10 Rounds of: (Not for time)
15 Ring Dips
15 3 count Push-ups (3 second hold at the bottom)

30 minute rest then...

10K Run and 100 Burpees for time, Partition as needed.(With 20lb Vest)

Jacob 58:08

#21 mockadacka

I used a treadmill and I was running!

Hey Melissa!

Now that was fun. Tony B. and Dave Castro, looks like we may have found the entertainment for Sat. night in Aromas! Waddaya say?!

29yo, 5'11", 175lbs

3:37
3:33
3:53
3:56

This is my first time doing this WoD. Probably 4-5 minutes rest between each run. I never liked running much, so I've had a tendency to avoid it. Trying to break that habit now. My calves are really feeling the burn.

3:05
3:15
3:12
3:18

3:34
3:41
3:45
3:49

Hot in Hampton Roads!

30/m

3:07
3:09
3:03
3:02(pr)
i guess i saved myself to the last round.

Melissa, that was awesome, thanks! Your song is going to in my kitchen for days :-)

2:52
rest 1 min
2:55
rest 2 min
2:57
rest 1:30
2:41

M/31/5'8/235

New to Crossfit. My first WOD. Outdoors at a park.

Rd 1 - 4:05
Rest - 1:30
Rd 2 - 4:04
Rest - 1:45
Rd 3 - 4:02
Rest - 1:55
Rd 4 - 3:51

I think I was holding back trying to pace myself. I'm definitely not a runner, but I'm looking to lose weight and get in shape.

38m/6/185

3:08 uphill
2:57 downhill
3:05 uphill
2:56 downhill

As Rx'd, 2 min. rest between runs.

2:44
2:42
2:46
2:44

Coach always says the workout you try to avoid is probably the one you need the most. Well, I've avoided this one twice before, so I thought I'd finally man up and do it.

Done at the park, 800 m estimated (paced off) - not quite 2 full laps. First one felt pretty good - as expected, they all felt like crap from then oｎ．

m/30/5'10/205

Not as rx'd:

subbed 5 rounds of 800m rows
3:06
3:04
3:01
2:55
3:00

34yom / 219lbs

13:25 on Puppy (440m x 4)

Next time I'll time individual sprints and rests.

M/50/5'11"/172

3:08 3:08 3:08 3:08

F/50/5'6"/135

3:18 3:15 3:13 3:25

We both did them on treadmills.

As RX'd / Treadmill / 1% incline

Last Time: This Time:
Round 1: 3:39 3:09
Round 2: 3:36 3:09
Round 3: 3:36 3:06
Round 4: 3:33 3:28

Was a little hung over ... wanted to puke half way through the third round.

All in all pretty happy with the improvement

m/31/6'6/241

m/24/210/6'3''

as rx'd on t-mill

3:27
3:35
3:46
3:28

I hate running

that didn't layout out nice... times on the right... this time... times on the left from the previous time I did this WOD in March

m/29/6'3"/175 lbs.

"Man Maker" from navyseals.com

5 rounds for time:
10 Man Makers (30lb dumbells)
45 walking lunges w/ 20 pushups at # 15, 30 and 45
20 Knees to Elbows
Run 800 meters

All with my flak vest on. I told my wife I'd do all MetCon WODs in my vest until our child's born so I could suffer with the extra weight like she has to all day. Due Nov. 4th.... What was I THINKING?!!!!

1:05:20

Oops, we only did four rounds.

CFWU-minus pu's
2 minutes between laps
5:14
4:46
4:54
5:03

i hate running, but at least i'm getting better at it. my goal, pre-WOD, was one round under 3:30...

rd. 1 - 3:17
rd. 2 - 3:31
rd. 3 - 1:40 (400m)
rd. 4 - 1:42 (400m)

90 degrees & blowing Iraqi dust do not mix well with hard running drills...but i felt good about these times.

Get some.

On treadmil.

3:36 w/ 1% incline
3:25
3:12
2:58 PR

Wanted to do under three. Nearly killed me. I don't like running much. Now I have to start working on 2:30. You have to love some of the stuff Crossfit gets you to do. This will definatly help me with my adventure racing this year.

1. 2x mile 16:03
2. 5 min rest
3. 3 31
4. 1min rest
5. 3 41
6. 1 30 min rest
7. 4 00
8. 2 min res
9. 4 15
10. 10 mins of ab work

On Track
2:59
3:09
3:13
3:14
~4 min rest between

haven't run in a while (about a year) felt pretty good

2:57
3:05
3:16
2:58

was about 830 meters up and down Central Park west dodging people and hotdog carts

4 mins in between each

i need to find a track around here...

D.C./1030EST/78F/RH 60%

4 rounds of 800m walking @ 1/4-mile track
7:08
Rest: walk backwards 1/2-lap
6:51
Rest: walk backwards 1/2-lap
6:54
Rest: walk backwards 1/2-lap
6:48
Fini'

80 degrees and windy.

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

3:43 (3:47 on 12/20/08)
3:38 (3:53)
3:49 (4:07)
3:56 (3:56)

Cumulative 37 second improvement over 12/20/08. Not bad considering the heat.

Incline tread on 10
4 X 3:00

2 min rest

The GloboGym I belong to was offering free personal training sessions today, so I signed up for one scheduled for tomorrow.

Question: What is the best way for me to utilize this one-time resource?

By way of background, I've been doing Crossfit for about a year and half now on my own (I live far away from an affiliate) and I have watched and studied the videos and have read and re-read Starting Strength.

I'm thinking of using the session as a form check on my squats, deadlifts and especially cleans (I'm most unsure with these) but worry that the trainer may not be skilled enough to spot minor or even major problems with my form. Or I could use the trainer to help figure out my 1 rep bench, just for fun (last time I checked was probably over 2 years ago, so it'd be interesting to see how much I've improved). Or I could just go through a workout with the guy.

What do you all think I should do?

By the way, today I did:

CFWU

3:32
3:27
3:23
3:20

On a treadmill.

M/31yo/5'10"/172 lbs

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

3:11
3:32
3:35
3:36

3 to 4 min rests.

WOOOO!

Fran in the kitchen song is CLASSIC.

I train at CrossFit Performance and the place is awesome. Not only is Mel a great songwriter, but a tremendous trainer and athlete!

Also, Ben Kelly, who runs the place is one hell of a coach.

Cheers from Fairfield, CT

Tried new course. Felt a bit long and in fact was. Turn out I was running 890 meters with 2 mins rest between each:
2:47, 3:00, 2:53, 2:53
(corrected time for 800s: 2:30, 2:42, 2:35, 2:35)

m/40/5'4"/142

1) 2:54 (single heat PR by 0:09)
2) 3:01
3) 3:03
4) 3:03

cumulative total: 12:01 (PR by 0:24)

Ran at the neighborhood middle school track I always use for these all-sprint wods. But this time there was a middle school lacrosse scrimmage going on with spectators in the stands. No doubt that helped push the times down a little. Previous single heat PR was 3:03 -- beat or tied that in every heat this time.

Pretty steep uphill 400 meters w/a turnaround for a downhill 400

2:59, 3:01, 3:12, 3:10

w/2 minutes rest in between.

F/22/174

3:55
3:56
3:52
3:51

on a treadmill, it's too hot to run outside

2.37
2.45
2.49
2.52
rest as needed in between about 3 mins..hooked on cross fit now..kep it up coach

Bingo - LOL that would be incredible!!

Melissa

3 mile run
22:39
then 25 sits and push-ups

was in a hurry

Did Muddy Buddy today in Orlando, Fl 60:10. A little over six miles. Hot out today!!!!!!!

28/m/65"/157lbs.

ran 400x4 instead of 800. Oops!

2:00
1:30
1:31
1:42

-Rested exactly 2 minutes in between runs.

6 mile run on desert trail

Time 1:05:00

Temp 90 degrees

08' Games Style Grace @ 155#
=9:28

each one was 4 min +/- 5 sec. German beer last night did not help.

3:00,2:50,3:02, 3:01 track

ran 5k: 28:38

ran 5k OUTSIDE: 28:38

first day of sun in 7 days...

48/m/6/202/week 26 CF

Today's WOD marks 6 months completed of CF!!! I still love it and am getting great results.

run 800m 3:30
walk 400m
run 800m 3:32
walk 400m
run 800m 3:33
walk 400m
run 800m 3:35

on a track...total time 29:25

3:20
3:30
3:52
4:01
(on t-mill)

F/27/5'0"/108
4:00
3:45
3:38
4:05

cfwu x 1

.50 mile run x 4 (4 laps, outside lane)
4min rest

2:30, 2:53, 2:56, 2:55

previous:
3/26/2009
2:30, 2:45, 2:53, 2:56

3:50
3:52
3:56
3:59

outside with a turnaround.

m/24/161/5'9"

2 min rest in between
2:49
2:56
2:55
2:59

i hate running

oh yeah...on track

Herm - (first WOD in 10 days)

1-arm Snatch singles, 95-105-115-125(PR)-135(PR)Followed up with Isabel with 95#, 3:10

Cookie -

Ring Rows 2 sets, learned how to adjust the rings and set them up for any height...for pull-ups, ring dips, and anything in between.

Pull-up practice: Chin is consistently 2-3 inches from the bar...watch out!!!

Front Squat 3-3-3-3-3 WOD from last week:
75-95-105-115-125(1 rep)(PR!)

Skin-the-cat: 25 reps. This is a first, and she loves it! :)

3:40
3:23
3:35
3:42
2min rest between each

M/27/6'3"/210

3 mile warm-up.

3:24
3:20
3:21
3:28
____
13:33

On track with strong side-wind.
2 min rest in between.

3:37
3:42
3:38
3:30
outdoor track

m/32/185/6'0

WU x 3

20-20lb Wallballs and 15 Pullups

3:06
3:20
3:31
3:28

2 min rest between rounds, finish was uphill into the wind.

2nd day back after two months off from a broken rib. I am having vivid memories of my love hate relationship. Pukie lingered in the background on round 3.

mel that song is awesome! i was lucky enough to be there for the live debut, and while i was named in the song then this version is ok too... CFP had a some fight gone bad this am, so the bitches were out of my kitchen... for today
FGB:303

m/29/190/5'11
2:42
2:45
2:43
2:47
2min rest

all out!!! or GO HOME!!!!!

C: 3:02,3:08,3:07,3:07 = 12:25 PR by :46

Track was locked up so I clocked .5 miles around the big bob and ran that. Windy on the back stretch, slowed down in the 2nd half each time, finished the first 400 in about 1:20-1:30 each time.

4x800m along Zurichsee

time:
2'31
2'47
2'46
2'46

25/M/155/5'11"

Round 1: 2:44
Round 2: 2:58
Round 3: 3:05
Round 4: 3:14

My WOD Log on 21-15-9.com
http://21-15-9.com/users/10/calendar/5/9/2009#workout_479

M 27/157/5'9

3:36
3:30
3:26
3:35

2mins rest between done in a thunderstorm.

1st time with this workout and I'm not much of a runner so pretty happy. Lots to work on though.

38M/5'10"/167#

Warm-up: jump rope 100 single-unders + 50 double-unders; CFWU 2x15; 17 ROM exercises.

As Rx: 2:55 - 3:09 - 3:23 - 3:18.

Cool-down: 400m backwards jog; 800m walk.

Off PR for total time by 0:42. Ran on an outdoor track. 70F. 20 MPH wind gusting to 39 MPH. Slowest times I've ever had on this WOD. I'm blaming it on the wind, which at times made me feel like I was running in place!

m/41/195/5'11"

4:20
3:58
3:55
4:25

each set 7 minutes. Time between stop and 7 minutes is rest

1st time in the 3's!! My previous times were from 4:22-->5:00, so I improved by 25+ or so. That is cool

#23 - I think they are Germans, not sure but I believe that is their pattern

Substitute workout: 7.3 mile trail/city run (group of 7 runners) with 2 stops to do stairs (performed yesterday)

Stop#1 (mile 2.5)
set of 30 stairs, up and down 10 times each way.

Stop#2 (mile 6.5)
"Excorcist stairs" in Georgetown, DC
Up and Down, 5x each way

Estimated time: 60 minutes

link to gmaps/pedometer route:
http://www.gmap-pedometer.com/?r=2806479

CFWU X3
4 sets of 800m run with 1min rest between each set
3:08
3:13
3:09
3:07

25/m/5'11"/201ish

3:03
2:54
3:02
3:10

M/43/185#/5'9"

Sub'd 1000M Rows
4:05
4:24
4:25
4:29

m/28/216

3'20
3'23
3'25
3'25

all on 1% incline

1. lap: 2:57
2. lap: 3:04
3. lap: 3:15
4. lap: 3:12

32/F/5'6"/179

As Rx'd:
Treadmill, incline 1%
-3:59
-3:50
-3:34
-3:37

Luv to run but haven't done it in a while.

3:14
3:15
3:20
3:14
this took serious mental toughness. glad it is over.

2:59 X 4
Treadmill at 10 mph at 1% incline

F/36/5'2"/108

Twisted ankle on 1st run so I sub'd: 8 - 400m runs

2:14
2:01
2:12
2:13
2:22
2:10
2:07
1:58

Ran on an outdoor track. 20 MPH wind gusting to 39 MPH.

forgot to add my experience with 2 Grace styles yesterday. My conclusion is that full squat cleans are way harder and way slower than power cleans. Did the power clean version with 95# in 3:44. Then late pm did full squat clean version with 95# in about 8 (my timekeeper wandered off - darn 6 year olds;) Granted, I am not a beast who can usually pull off 2 wods in one day, so maybe some of that is lack of recovery. regardless I think full squat cleans are much harder.

28/6'1"/210

3:43
3:58
3:58
3:52

Rested about 5 min. in between each 800.

MelMull Rocks!!
I double the call to get her to sing in Aromas Saturday night .I can't get the song out of my head!
I have known this great woman for 4 years and she is a phenomenal trainer along with being one hell of an athlete who will be competing at the Northeast Qualifier.
Good on ya Mel!

3.40
3.38
3.35
3.31

PR by 3 sec

Also ran the Koman 5K this am in 27.06

29/m/183

2:27
2:26
2:32
2:37

Our course is slightly under 800m, probably closer to 760m. Each round was :06-:10 faster than in March on same course.

12:49 (3:07, 3:09, 3:14, 3:19)
(68,54), (20,16)

Comment #21 a treadmill will cause you to use poor technique and your not 'really' running. Rather than actually propelling your self forward your body is just trying to keep up with the treadmill, so ya, worthless...

You're propelling yourself forward. The tread mill moves your body backwards and you step forward. Professional runners use them to train. They use them at Crossfit Endurance. There is a video of MacKenzie training people on treadmills on this site.

Sounds like you're parroting discredited rubbish from Art Devany's site.

2:48
2:48
2:52
2:41

-two minute rest for first two rest periods and three minute rest before last 800m.

3:18
3:14
3:35
3:28

Haven't run in a long time and I feel really good right now.

4:23, 4:26, 4:18, 4:18
terrible...

2:46
2:42
2:44
2:42

Maybe should have pushed harder in the 1st two but first time doing it, did not know what I was capable of.

m/6'/200

3:51, 3:26, 3:25, 3:26

3:20 first round
3 minute rest
3:30 each round (on tread mill) after that - rested 4-5 minutes between rounds.

6 min. between rounds (first time doing this workout)

4:27
4:18
4:21
4:27

3:40
3:45
3:48
4:01

m/40/192

2:55
3:03
2:48
2:54

All 15 - 30 seconds faster than March, and done in jeans after mixing concrete and expanding a porch, no less. Once I knock off another 15 - 20 seconds, I'll be ecstatic!

First time doing this WOD...

3:03
2:32
2:28
2:28

3:31
3:34
3:31
3:35

M/39/150

as rx'ed

2.39.91
2.42.42
2.40.16
2.41.43

at Paige FH track...all times about 6-7 seconds slower than at MCTSSA, they might not be quite the same distance...

First time doing this WOD

2:55
3:05
3:05
3:03

Franklin High School track, about 3-5 minutes rest between.

As Rx'd:
2:50, 2:53, 2:56, 2:53
5 minute rests between
1.75 laps around block

Just numbers for today. Busy busy busy! Hope everyone is doing well and kicking arse! :)

Haven't posted in a long time as I've been doing CFSB but did the mainsite today:

3:06
3:14
3:21
3:15

rested about 4-5 min between sets. Done on an old gravel track which looked as though no one had taken care of it in about 10 years. Even if the footing wasn't the best at least I knew it was 800m :)

wu: jog 1 mile

800 m Run x 4

R1: 2:47
R2: 2:55
R3: 2:54
R4: 2:52

1st time doing this wod. It's always come up when I have had a rest week or I had something
else in the way. It pretty much sucks. But I'm happy with my times.

Round 1: 3:04
2: 3:16
3: 3:18
4: 3:06

800m repeats on the outdoor track: 3:11, 3:04, 2:58, 2:57

As rx'd - 75F, partly cloudy, relatively flat course
2:41
2:51
2:51
2:58

Compare to 080401 over 1 year, gallons of milk and 12 weeks of SS ago.

3:49 (4:05) -:16
3:30 (3:53) -:23
3:32 (3:57) -:25
3:39 (3:54) -:15

-1:19 faster. And I eat like crap... Have to buckle down with diet and lose about 15lbs to be faster. Did this at the East 6th Track in Manhattan.

1: 3:07
2: 3:13
3: 3:20
4: 3:20

Did this at a very nice high school track outside in a fairly hot sun. 3-5 min between rounds. Felt very tough each time, much harder than the treadmill running I'm used to.

35m194 (one round of SS)
2:39
3:08
3:28
3:05!

36F
?
4:30
4:51
4:31

3:24
3:52
4:05
4:21

m/30/5'8"/160/

3:10
3:05
3:04
2:56

F/38/135ish/5'4"
I hate to run! Tried to put it off as long as possible, hoping it would thunderstorm lol. I knew I needed to do this and not cherry-pick.
4:14
4:18
4:29
4:49

Done at home, in VFF. Calves started to feel tight at round three.

Second WOD of the day, after making up yesterday's "Grace" this morning.

3:18 (PR)
3:32
3:58
3:54

F/33/62kg

22 / M / 5'9" / 135lb

About 5 minutes between intervals
4:41
4:29
4:28
4:16

That's 47 seconds faster than my last total time, so I'm pretty happy with it.

Hot weather workout, 101 deg at 13:30 at h.s. track, lane #3.
(400m,800m)
1:35,3:17
1:37,3:21
1:41,3:25
1:39,3:23

previous on treadmill: 3:58,3:53,3:43,3:33

M/36/5'10"/183

Did this today before my class showed up:

400 m run
50' overhead walking lunges
21 pushups
400 m backwards run
50' overhead walking lunges
15 push ups
400 m run
50' overhead walking lunges
9 push ups
400 m run

Time: 10:46

Never Quit!

Nihilator:

I am a physiotherapist and personal trainer. I would use the session to do as you first suggested, checking form on the strngth/bar excersices. Hopefully you get someone good. I would say most are, even though they dont know CF they know many other things.
Do you have any specific problem with CF? Maybe he/she can help you with that? Any physical problems/weaknesses?
Good luck anyway!

P.S. Did endurance today, TimeTrial on my NEW roadbike, lots of fun! 20 miles 60 mins.

4:39
4:23
Hate running, will do 3 next time....

Nihilator:
What the different PT's have to offer depends on whom you meet of course. I would say to the gym that you are considering using a personal trainer for the the specific exercises you need help with, and say you need someone with a background in strenght/weight lifting training.

Good luck!

As rx'd:

3:42
3:45
3:39
3:31

Strong winds outside in SoCal

3:37
3:04 PR
3:22
3:30

I mined deep into my guts for the PR, and not surprisingly, the third round hurt the most, when I kept encountering my entrails splattered all over the track. Easily my worst total time ever, but I'm ecstatic to trade that for a PR, the fastest 800m I've ever run in my 52 years. At Aptos High.
Thanks Coach and Lauren.

As rx'd, slightly hilly outdoors, 4 min rest between rounds.

2:57
3:02
3:06
3:05

I think I measured my distance wrong

lap 1- 9:17
lap 2- 10:59
lap 3- Vomited
Lap 4- Walked home...

I hope I wasnt that crappy

M/40/6'0"/155

2:45, 2:51, 2:48, 2:55

A total of 4 sec slower than last time. It was hot so I'm ok with it.

I think this is my least favorite workout:

as rx'd (on a treadmill @ 10mph)

3:04, 3:04, 3:04, 3:04

2:30 rest between each effort.

"Fran is in your kitchen"

That is awesome!

M/43/6'0"/175
subbed rowing for running.
4x800m with 4min rest.
Achilles tendon still keeping me off the treadmill and running.
2:54.6
2:54.3
2:58.7
3:07.5 not much energy last round
11:55.2 total time

all kinds of hills. closest i've ever come to meeting pukie.

2:55
3:17
3:35
3:45

19:44 total

bw 165

treadmill @ 10
treadmill @ 10
treadmill @ 10.2
treadmill @ 10.2

m/35/5'8"/152
nice workout. my goal is to be more fit at 40 than i was at 18 and this is a nice standard. in high school ran 800 at 2:08.

today: CFWU x 3 (no dips)

3:04
3:15
3:09
3:12

5-6 min rest. Very sore from 5 mile run after yesterday.
added press 7x3 at 95 lbs as i have 24 hour work shift tomorrow so no workout.

F/45/5'2"/130

Yesterday 75km cycle

Today 4x800m on C2 Rower (2min rest interval)
3:40
3:43
3:43
3:40

3:14
3:38
3:38
3:31

2:21
2:33
2:44
2:49
5:30 rests

M/15/5'9"/125

4 minute rest in between rounds. Done on a treadmill.
3:24
3:18
3:14
3:06

26M/6'6"/235lbs

as rx'd:

3:15
3:09
3:01
2:45

respectively

2:03
2:04
2:09
2:09

too much to drink last night, these hurt.

Even 3's plus or minus about 5 seconds. Then for fun did Fran and Helen back to back.

Ran first one too fast!
1st= 1:55
2nd= 2:05
3rd= 2:03
4th= 2:02

About a 3-5 min rest in between
I know times seem fast. I come from a track/running background.

On a treadmill
10 mph
3mins each.

3:07
3:05
3:26
3:28

4:14
3:44
3:39
4:25

I can't help but notice significantly fewer posts today....I guess lots of people don't like doing 800m runs

3:04
3:16
3:16
3:18

as rx'd: @ CSULB track...

2:47
2:55
3:03
2:58

As Rx'd

2:31
2:36
2:43
2:42

m/38/5'10"/170

M/38/6'2"/200

Changed WOD due to knee surgery.

800 Meter walk with 80# sand bag
50 push ups
800 Meter walk with 80# sand bag
50 GHD sit ups
10 Muscle Ups
5 Hand Stand Push Ups
50 GHD sit ups
10 Muscle ups
5 Hand Stand Push Ups

42:26

4:01
4:25
4:09
4:14

F/39/139/5'7"

3:46
3:56
3:55
4:04
-rested 3 min between rounds

First time going to a track for a running WOD, liked it much better than the treadmill!

M/42/175#/6'1.5"
WOD:
2:55
3:08
3:19
3:03
Outside on middle school track, 73 degrees, windy.
To put things in perspective: even if I could sustain a 3:00/800 m pace for 26.2 miles (I couldn't sustain it more than 800 m!), my marathon time would be 2:37:30. This year's winner of the Boston marathon (Deriba Merga) did it in 2:08:42. It kind of gives one pause.

I hate running it is the bane of my existence!
1.2:29
2.2:33
3.2:29
4.2:31

3:10
3:04
3:10
3:16

been doing cross fit for about 2 months now....this is my first time posting, because i finally have a respectful time to post...at least i think so

2:42
2:45
2:49
2:45

2-3 min break in between

M/25/175/5'10

m/21/150/5'7

3:03
3:09
3:02
3:01

S/f

2:41
2:50
2:54
3:05

2:49
2:57
2:50
2:50

total = 11:26

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

As rx’d
3:04 - 3:17 - 3:18 - 3:17
4 minutes rest per round
Foam roll after
Compared to 090326: 3:02 - 3:11 - 3:24 - 3:21

Subbed rowing for runs. Damper setting of 4.

2:57
2:58
3:03
3:00

PRs on all but the third!

3:10
3:32
3:34
3:37

Man I'm slow.

39M 74"/230lbs

4:36
4:30
4:26
4:25

Walked for 3mins in between around res in Central Park. Mapped out way points with www.mapmyrun.com

3:07
3:13
3:14
3:11

Ran @ high school track

Had to do it on a treadmill. Stuck inside today...
CFWU x3

2min rest between
3:00
2:57
3:00
3:00

First crossfit exercise ever.
17 years old/ 6' 1"/ 175 lbs

1 @ 3:59
2 @ 3:52
3 @ 3:50
4 @ 3:20

3:55
3:43
3:53
3:34

3-4 minutes rest between

2:32
2:43
248
3:05

The pic is of Brits in Afghanistan

didn't have a lot of time,
sub 4x800 no rest
17:13

didn't have a lot of time,
sub 4x800 no rest
17:13

3:06
3:11
3:11
3:10

Could see TCU baseball field from track, so rest between runs was a batter or two.

Carlox wins the South America qualifier in Peru!!!!!!!!!!!!!! the Ecuadorian crossfitters rules!!!! we have the first and the third place!!!! i'm so so soooo proud of you guys!!! wwwoooooohhhhoooo!!!!!!!!

and for YOU...yeah you i'm David Andrade AKA s'more from the Corpus Gym you said that we don't know about what we are doing and we don't have a scientific explanation...ok tough trainer (and not an Ecuadorian trainer) here is our scientific training metoth

GOOD TECHNIQUE+HEART+MORE HEART

choose your words better next time...

M/30/165

Wod as rx'd with 2-3 min rest between rounds
1-2:54
2-3:04
3-3:07
4-2:59

m/35/155

1-2:45
2-2:50
3-3:00
4-2:58

2-3 minute rest between rounds
ran outside

1-3:31
2-3:31
3-3:58
4-3:57

ran outside

2:32, 2:40, 2:40, 2:37

First time doing this WOD using a mid-strike stride (as opposed to heel-strke). My worst time today was 10 seconds faster than my best time in March, so I'm very pleased. 4–5 minutes rest between rounds.

1-3:04
2-3:06
3-3:13
4-3:23

ran outside

I did it with a half-load; 400m. Same volume.

I think I can clearly do most of them now, as Rx'd.

1 - 2:41
2 - 2:05
3 - 2:02
4 - 1:53

Matt: 2:40, 2:44, 2:53, 2:40
Ben: 3:06, 3:03, 3:02, 2:55

Me: 42yo/M/5'10"/174lbs/10.5%BF

Warm Up: 400 meter jog

WOD: 800m Sprints

3:08
3:19
3:11
3:21

Cool Down: 100 meters of forward rolls 10 rolls at a shot. Did 51 forward rolls. I have decided to keep this one in my Rucksack of WODs. 100 meters of forward rolls after, say, 30 reps of 250lb deadlifts and you'll meet Pukie for sure :-)

Have Fun, Train Hard,

Billy

46/M/6'/185

313
317
316
318

2 MIN REST BETWEEN EACH 800M RUN.

MAMA HAS A SQUEEZ BOX

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

3:55
4:01
4:09
4:04

M/19/6'4''/191

run 800 3:00
run 800 3:10
row 800 2:52
row 800 2:48

wow, my running definitely needs work

jonathan stewart
m/5 10/ 180/ 28 yrs old

243(pr)
304
310
322

30/m/197

3:20 for all four, 2 minute rest in between.

CrossFit Warm Up

W.O.D. as rx'd

3:04

3:28

3:31

3:15

M/30/70"/185

as rx'd = 2:45, 2:40, 2:41, 2:38

About 6-7 minutes after rounds 1 and 2. About 10 minutes after round 3. Almost met pukie. Route was http://www.gmap-pedometer.com/?r=2807247

as rx'd
2:41

2:54

2:50

2:45

finished with 800m cool down
100 sit ups
some muscle ups

49/m/145
3:00,3:00,2:56,2:56
2 min rest

3:21
3:28
3:36
3:41
Oh gosh, I am out of shape. Second WOD after about 8 months off due to another sport.

2:54
3:13
3:27
Watch didn't start on fourth- ill guess 3:37 or so

personal note: hungover

on treadmill set to about 5mph.
800m x 4 intervals.
Each time about 6 min, Total about 24 min.
Left calf sore already.

m/36/6'3"/230

2:27
2:34
2:51
2:34

38/m/5'11/163

A none CrossFit day
Tennis for 1.5 hours then 1.5 hour walk on treadmill at 3 mph while I studied LEED NC 2.2

calculated wrong

actual times

3:27
3:34
3:51
3:34

Ryan M/23/190/5'10

1. 2:48
2. 3:01
3. 3:01
4. 3:11

A little bit of an improvement.

Josh M/19/180/5'6

1. 3:43
2. 4:01
3. 4:03
4. 4:38

Only rested 30 seconds or so between attempts.

RJ M/23/166/5'9

1. 2:30
2. 2:40
3. 2:50
4. 2:57

2:52
2:39
2:43
2:46

m/28/210/6'4

ran a 5k today 35:00 instead

This one smoked my legs, but what a workout...

4 rounds of 800m:

1st: 3:10
2nd: 2:38
3rd: 2:24
4th: 2:14

Ran a mile at an 8min/mile pace as a warmup prior. Good stuff, looking forward to today's backsquats!

1LT Jason Mitchell
Forward Deployed in A-Stan

M/40/190

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

2:57
3:03
3:06
3:11

Day 54 of Burpee Challenge...have i mentioned i hate burpees!?!?

warm up 1 mile jog

WOD as RX'd
2:35
2:37
2:42
2:49

first workout after a week in the field, good thing there was "rest as needed"

CFWUx3
as rx'd
2:30
2:39
2:41
2:40

Scott/m/49/210/6'

3:25
3:25
3:20
3:15
About 3:30 between rounds

35 M 200 5'10"
felt good about my times
#1 3:52
#2 3:48
#3 3:41
#4 3:41

dead afterwards

2:57
rest- 2 min
2:54
rest - 2:30min
2:51
rest- 4 min
2:54

I google mapped the 800m. It was 400m one way then 400m back.

I haven't ran in a long time! I felt like I was out of shape.

My times:

3:17.17
3:26.92
(I was starting to hurt by this time... 3rd round was weak)
3:41.94

Now when it got to the 4th round, I was starting to get pissed off and wanted to get it finished as fast as I possibly can! I felt strong on this one...

3:15.42!

In yo face myself!!!

ahh... CrossFit... :)

m/29/5'11/170

CFSB

front squat
97.5kg*3

back squat
80kg*16

affiliate challenge wod
300m sandbag carry (approx 25#)
50 back extension
40 push press 75#
30 goblet squats 2 pood kb
20 CTB pullups
10 burpees

8:26

OOhhh I Effin hate running, but man I needed that workout. Plus I did waaay better than I thought I was going to do.

CFWU X 3
2:57 (4min rest between rounds)
3:13
3:29
3:17

Ran a 1 mile warmup at 8min/mile pace...then

1st rnd: 3:10
2nd rnd: 2:38
3rd rnd: 2:24
4th rnd: 2:14

Feel like these are pretty good for a noob. Been doing CF off and on as the mission allows for about 2 months. Thanks Coach for the great workouts!

LT Mitchell
Forward Deployed in A-Stan

2:50 rest 4:42
3:01 rest 5:13
3:11 rest 5:11
3:07

Ran 800m walked 400m

2.58 (accidently ran .54 miles on this one)
2.41
2.38
2.35

20/m/158/5'9

2:51
3:01
3:06
3:09

Last 2 were slower due to right foot.

Ran this one at house with hill in driveway. Last time was on flat course.

2:48 (PR) - 7 seconds better than prior PR
2:57
2:58
2:56

Average: 2:54.75 seconds (~ 3 second PR)

I think this is one of the most painful WODs out there!

3:23
3:28
3:46
3:42
I am a terrible runner. I am happy with these times, though. I'm moving in the right direction with the help of Crossfit and my friends at CrossfitNWA!!! Thanks guys!!

@ CFS ~ practiced qualifier drills with the Vales & Jenny O. ~

m/48/178

Four rounds, each for time of:
Run, 880 yards, Track, 2:54(PR for Track)/3:24/3:17/3:20

I was spent after the first round and was unable to deliver another sub-3 minute round.

There's been a bit of talk on this discussion board today about running on a track versus running on a treadmill. I've been CrossFitting for about a year and all of the running I do comes off the CrossFit main site. Up until today almost all of my running has been on a treadmill for safety reasons (I normally train late at night). On 090326 I did this wod on a treadmill. Here are my results:

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

My average 880 on the treadmill was about 25 seconds faster than my average 880 on the track. Also, my times varied significantly on the track but were pretty consistent on the treadmill. It looks like the treadmill is 10-15 percent faster than the track.

I'm not saying that running on a treadmill is bad...it's just not comparable to running on terra firma. The treadmill served me well this past year, but for now on I'm going to try to make it to the track for my runs.

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

Im run track. And Im kind of good at the 800. My personal record which I ran friday night is a 1:58.04 but here are are my workout times.

1- 2:08
2-2:11
3-2:09
4-2:10

2.30, 2.35, 2.35, 2.34

2:52
3:03
3:07
3:03

So much fun running I felt amazing afterwards.

Howdy Richard,
do you live in the TCU area? Im a student there, hit me up if you'd like a workout partner

2:41
2:42
2:49
3:00

As Rx'd

3:40
3:51
3:49
3:51

Right knee hurt on all round. Got bad side ache on rd 1-3. After 2 years of CF I still really hate running!!!

on a treadmill.
round 1 - 15 speed 3:30
round 2 - 15 speed 3:33
round 3 - 14 speed 3:55
round 4 - 15 speed 3:30

sub'd row for run
3:21
3:14
3:15
3:13

F/27/108

3:43
3:53
injury

3:19
3:37
3:28
3:32

This time I ran on the outside track. I think I like it better than the treadmill.

3:19
3:37
3:28
3:32

This time I ran on the outside track. I think I like it better than the treadmill.

I hate/love this WOD.....
Felt really good at the end of every round
4 min rest between rounds
2:31
2:43
2:46
2:44

I LOVE CROSSFIT!!!

1- 2:51 (1:20/1:31)
2- 2:59.9 (1:28/1:31)
3- 2:58.3 (1:32/1:26)
4- 2:55.4 (1:27/1:27)

Run on an Outdoor Track
(the entire back straight was away into the wind)

5 Minutes rest between rounds

30 yom, 185 lbs

2:43, 2:52, 3:02, 2:58

I love running, but I have to definatly say it is my weak point. Working on building my endurance up, this is a goal of mine to be able to run great times and long distance.
Yesterday was tough for me:
1 - 3:56
2 - 4:47
3 - 4:46
4 - 4:48

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

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

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

M/39/200/5'10"

as rx'd=

1. 3:17
2. 2:58
3. 3:08
4. 3:22

I threw up after the 3rd one, to close to breakfast I think. So I slowed way down on the 4th one if I had not sprinted the last 150 yards or so it would have been much slower. Not bad though for almost 40, short and 200+ lbs:).

4:20, 4:30, 4:23, 4:31

Running is what I don't want out of the hopper... Chink?

16:10

Track.
3:22
3:23
3:25
3:45

3:30 avg, taking 2:30 rest

35/M/185
3:02
3:07
3:03
3:14

155, 165, 175, 185, 190(PR)

As Rx'd - 3:10/3:08/3:06/3:08

M/25/155

M/24/5'10/170

2:35, 2:47, 2:53, 2:52

Thought I was in better shape than this PR: 2:06

F/25/5'0"/122lbs

3:26
3:22
DNC
3:36

just blew up and quit running about 40% of the way on that 3rd one

First two were slightly downhill. Second two had some uphill.

Highland from Michilinda to past Lima 3:26
Highland from Grove to Baldwin 3:14
Grandview from Baldwin to Grove 4:03
Grandview from before Lima to Michilinda 4:05

3:20, 3:25, 3:30, 3:20

all time inexact since stopwatch died during first interval so all were timed with wristwatch. Ran on high school track and felt sluggish. Weather chilly and windy

3:30
3:38
3:40
3:40

walked 200m in between

2:20,2:18 pr, 2:33,2:29

use a faq course pr on this course. Took lots of time inbetween sets maybe 15 minutes.

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.

Lap 1: 3:25
Lap 2: 3:23
Lap 3: 3:28
Lap 4: 3:21

Warmed up using a variation of Greg A's warmup and some POSE running drills. Done on a 400 meter track.

M/29/6'/160

3:08
3:26
3:49
3:35

(estimated .5 mile w/car. ran on flat pavement)

haven't run like this in a while. did a 12k last weekend and had a buddy run all 7.46 at a 6:09 pace. after todays workout I have even more respect for that. i don't know how some of you guys do it...running ain't fun

M/24/153 GregAwu

Runs on track.

800m - 2:45 min
800m - 2:55 min
100m - 13.5 sec
800m - 3:15 min
100m - 14.3 sec

Sprints were fun...

3:00
4:08 lame
3:49
3:29

WOD Four rounds for time of;run 800m1/ 2.502/ 2.573/ 2.574/ 2.50had to wait tae this mornin tae do this ,was absolutely bucketting doon all day Sat.slower than last time as i was protectin ma calf ,which still hasnae healed up since the last time we did this wod. got 2 rounds done and then it started pissin doon again !! soaked tae the skin doin the last 2 rounds !what you expect in the wettest windiest town in Scotland, East Kilbride !Back at the gym the night for B/S and m/ups,ring dips,s/p and dead hang pull-ups for a change,been neglectin them wi all the kippin pull-ups.

WOD
1. 2.50
2. 2.57
3. 2.57
4. 2.50
Last one didnae read right !

Eliptical level 10, >65-70 speed, ~1 min between, 17:30 total

treadmill
3:00 @ 1% incline
3:00
3:00 @ 3%
3:00 @ 5%
50 twl PU 6:35

k-bug
3:45 @ 1%
3:35
3:31
3:17
50 Pull ups in 8:30

1.3:15 pr
2.3:32
3.3:33
4.3:33

31/6'/185

2:45
3:18
3:19
3:30

33/M/6'00/184

2:47
2:51
3:01
3:05

Had to use a treadmill at the hotel. PR, but cool points are deducted for treadmill use.

M/34/6'2/200

3:25.
3:24
3:28
3:48

2 to 3 minute rest in between

40/m/185/68"

3:15
3:11
3:32
3:11

It was a balmy 95 when I decided to do this one in boots and utes today.

2:57, 2:59, 3:07, 3:16

No PR's. Not even close....

did this after squats 5x5x275
did two 800's both in 5 minutes. died on third 800...

3:02 (PR)
3:13
3:25
3:33

Quite the slowdown between runs. Rested 3-3.5 min between rounds. Ran on an HS track in Silver Spring, MD. Hot day. First time doing this WOD on a proper track.

M/20/6'3/187

Round 1: 2:47
walk 400
Round 2: 2:53
walk 400
Round 3: 2:57
almost puked, walk 200
Round 4: 2:56

Ran on track outside

trail run: to the tree around the first right curve

3:37
3:25
3:24
3:21

2:36
2:51
3:04 had to hold in a deuce
2:45

2 minute rest between rounds

m/29/6'1/194

did have time to rest much in between sets. rested about 2-3 minutes between efforts.

3:00
3:15
3:30
3:15

509/180/m/35
Wanek road w/b from Albert Ct to Citrus 800+ (scl fcc to asphalt sidwalk)
3:30
3:18
3:20
3:22

4:53, 5:00, 5:05, 5:09 around block
5:03, 5:03, 5:07, 5:09 for .65 mi around block 3/28/09
3:54 @ 8 mph on t-mill, 3:41 @ 8.5, 3:30 @ 9, 3:30 @ 9 on 4/1/08

21.m.137.65"

as rx'd
2:54, 3:04, 3:15, 3:30(PR)

as rx'd Treadmill
3:10, 3:10, 3:10, 3:10(PR)

135# clean/jerk, 10 reps
800m run- 2:48
135# clean/jerk, 10 reps
800m run- 3:03
800m run- 2:54
800m run- 2:48

M/24/160#/5'7"

Previous WOD
4:32
4:53
4:38
4:36

Today's WOD
4:25 (PR)
4:45
4:48
4:44

This was sub 1000m rowing. Looks like getting that PR on the first round progressively slowed my other rounds. Next time I'll go for PR on all four.

3:07
3:09
3:13
3:13

At the track
CFWU2, 3 laps various paces for WU.
2:55
3:05
3:15
3:13
On 3 minutes rest

m/29/60kg/166cm

Let me say that this was one of the toughest WODs I have done.

1. 2:45
2. 2:44
3. 3:08 (stopped to meet pukie)
4. 2:59

I am pretty happy with these times as they are around the same as the times that I ran during my Air Force PTI selection course and I was running 30-40km per week at that stage. I now only run whenever CrossFit prescribes it.

1. 2:52
2. 2:50
3. 2:46
4. 2:52

M/41/5'11"/185

Ran on track

3:16
3:23
3:25
3:19

CFWU

14:55 total (mucked up the timer so probably about 1 min less than stated)

4x15.5kmh (prev 14-15.5kmh)

32/m/6'2"/205

As Rx'd w/ 3 min rest in between rounds.

2:54
2:59
3:00
3:01

Phil 4:13

41/m/176cm/72kg

As rx'd (done on saturday 090509)

3:04
2:57
2:59
2:52

In my new five fingers! I wonder what my calves will feel like tomorrow.
This is day 5 of single modality workouts in a row. What happened to functional couplets and triplets?

I like Melissas song.

2:52
2:50
2:52
2:48

13:20 FOB Kalsu treadmill. One minute break between rounds.

24/m/175

CFWU

did 800s, 400s, 200s all equal rest on treadmill

800 400 200
2:42 1:15 0:35
2:50 1:15 0:35
3:00 1:20 0:35
3:00 1:30 0:35

00:02:54
00:03:02
00:03:26
00:03:19

Just after 5x5 Squat WOD.

2:53 3:02 3:02 3:04

M/26/170
Didn't measure so just ran 3:00 4x
Felt good tho

M/25/6'1"/191#

3:22
3:28
3:41
4:01

Rested about 4 min between each, 5 min on before the last try.
I ecpevted better times than this, I wanted to hold about 3 minutes for run. weak

Didn't operate my stopwatch correctly, so I do not have splits. Total time of 16:18. Rounds 1 & 3 were uphill, 2 & 4 downhill. Round 3 took me out.

Approx average 4:30 for uphill rounds, and 3:40 for downhill rounds.

as rx'd w/ 3 minutes between.

3:14
3:10
3:22
3:11

Doing this a couple days late due to scheduling challenges.

4x800m

800m 3:47.20
Rest 3:16.56

800m 3:41.25
Rest 4:58.75

800m 3:36.59
Rest 4:47.91

800m 3:56.84

I just waited till my heart rate got back in the 110bpm range.

3:23
3:17
3:07
3:11

2:53
3:02
2:57
3:02

:14 slower than last time....

m/178cm/92kg/33y
1. 3:34
2. 3:46
3. 3:51
4. 3:51
i hate running

Man, this kicked my ass more than it should. First crossfit workout. I think it may have been my warmup though. Averaged 3:00 per go.

As rx'd:

3:15
3:11
3:26
3:27

Run/burpee/box jump @ Red Rocks Amphitheater

If you are in the Denver Metro Area, come out and light up one of the best outdoor venues in the state to workout...or see a concert. We usually meet up around 10-11 on Saturdays. Plan on puking...

2:56
3:03
3:07
3:05

CFWU x 3, no pullups due to tendinitis

As Rx'd, indoor PAC, 4.5 laps/800M
3:16
3:26
3:36
3:34

Some HSPUs to close.

3:37
3:26
3:18
3:15

Just after 5x5 Squat WOD.

5min warmup @ 8.5mph on treadmill instead of CFWU.

As rx'd on treadmill
2:52 (PR)
2:47 (PR)
2:42 (PR)
3:05

5/11/09

"1000M Michael"

22:52

3:46 (best first round)
3:42 (pr)
3:41 (pr)
3:40 (pr)

M/32/148lbs/5'5"

3:00
3:20
3:16
3:23

M / 31 / 5'11 / 230

WUP: 5min
CF:
4 Rounds x 800m Run. Time:Rest - 1:1
Time (Rest)... All close to PR. Def would've been if I rested as much as before. Def improved..

3:14 (3:20)
3:10 (3:18)
3:09 (3:11)
3:05

Post CF: as rx'd... combine 2 workouts from w'end
225x5
315x5
335x5
335x5
345x5
315x5

*Thought I was poor on 4set. Dropped down weight.
*Took w'end off and combined 2 CF's.

M/32/5'4"/142lbs
Runs on treadmill with 1.5% incline
1. 2:55 (PR)
2. 3:13
3. 3:17
4. 3:27
Overall, slower than last time. Didn't feel it today.

3:16, 3:09, 3:03, 3:16 (3.5 to 4 minutes rest)

Compare to:
090326 - 3:07, 2:59, 2:53, 3:00 (3.5 to 4 minutes rest)

M/08y/49"/055# YORK
400m: 2:23, 2:18, 2:18, 2:18
800m: 5:58, 6:03 bonus runs with his mom!

F/44y/62"/143# JULIA
800m: 5:42, 5:43, 5:53, 6:03

3:28
3:22
3:31
3:38

3:43
3:45
3:50

my slacker ass went to the gym late :( miss 4th round. but was beat

25/F/5'9/145

2:38
2:40
2:43
2:52

2:54
3:22
3:22
3:21

definitely harder to run on the road than the treadmill

3:19, 3:16, 3:14, 3:12

3:05
3:35
3:41
3:42

3:25,3:10 x3

I HATE running!!!

3:35
3:37
3:35
3:42

5'8m/166/25

3:15
3:17
3:15
2:58

-The Polish Rifle

Knee was playing up so took it easy. About 1 min rest between each run.

3:06
3:12
3:12
3:15

M/39/175/6'

3:13
3:01
2:53
3:03

3:27
3:31
3:29
3:21

m/218/6'1"/28

had to row instead foot messed up.

500m

1:41
1:45
1:50
1:55

29/m/64kg

700m run.

2.09
2.05
2.06
2.07

Scaled WOD:

3 rounds for time of 800 m run.

3:02
3:29
3:40

M/34/202/6'0"

Warm-up:

10 x GHSU
10 x GHBE
10 x Chest to Bar Pull-up
6 x Full Range HSPU
12 x Pistols

WOD as Rx'd:

2:46
2:42
2:46
2:41

800 Meter run was on our estimated course on the FOB. It's pretty close, but no 400 Meter track. This was slower than my splits from the last time (2:36), but that was on a treadmill. May make a difference. May have been cutting it short on the treadmill by 1/10.

Since I did Grace yesterday (power cleans), I decided not to do today's power clean WOD or the push jerk WOD from a few days ago. So, I did the following today to make up for a couple missed WODs from the past week.

145lbs/32yoa

Back Squats 5x5
185x5
195x5
205x5
225x5
235x5

Felt good since I only did 225x3 a couple weeks ago. Squat strength is slowly returning.

Then I did 4 x 800m runs (on a treadmill, of course)

2:51
2:57
2:58
2:55

2:40(pr)
2:44
2:51
2:47

Did this at the park, same as last time. I have some doubts that the course is a full 800M, but for now, I'm sticking with it for comparison purposes. Beautiful day - sunny 65F

4:01 on TM
3:54 on TM (PR on TM)
4:00 on TM
4:57 on track

Shaved almost a minute off last times TM times(total). Still a slow runner, but felt like I was pushing myself hard.

3:18
3:27
3:29
3:11

As Rx'd:
This time did this in a different place than last time. Not too sure how much difference it made. I did the 5 x 5 workout yesterday (Monday), so my legs felt like 40lb rods! Okay, enough excuses...cry me a river...

3:14 (2:00 rest)
3:07 (2:00 rest)
3:11 (2:00 rest)
3:21...blah!

M/36/67/246

Completed 5/12/09

CFWU x 3

Back Squats 5 x 5 at 225/225/250/250/250

4 x 800m as rx'd on treadmill
7.5 mph
7.7 mph
7.8 mph
8.0 mph
walked .25 mile between each round.

m/218/34/6"0

3:50
3:47
3:39
scratch

strained my calf right when I was starting the fourth one. rested for 3:30 between runs. Felt good, until the calf strain. ran outside at Bordelon Field. way different from running on the treadmill, as I did the last time.

as rx'd

3:42
3:49
3:51
3:55

3 minute rest in between sets

ran at middle school track

3:30
3:25
3:23
3:19

Done on a hilly loop.

Ran on 400M track
Subbed Puppy workout (4x400)
2:13.53 / 2:02.81 / 1:56.36 / 1:59.27

m/48/175

3:30
3:30
3:30
3:33

28/m/77kg

4:38
4:10
4:26
4:21

- Domain
http://www.gmap-pedometer.com/?r=2817519
- First round took a wrong turn.

m/44/175

2:52
2:49
2:56
2:50

3:15-3:30 rest btw sets

On treadmill

3:23
3:19
3:15
3:10

33 yom 220 bwt

crossfit football workout
10,9,8...3,2,1 of
power cleans at 75 percent of bw (165lbs)
pull-ups

time: 12:38

tabata bike sprints level 16 8x20:10

subbed rowing for running:

800m

2:57
2:59
3:04
3:05

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Mon, 5/12/09, treadmill 1/2 mile, 1 incline w/ 1/4 mi rest:
3:32, 3:24, 3:16, 3:11
198max(?) 114 ave

2:32
2:46
2:55
3:05

3:17/3:18/3:16/3:06

Done on 5/13.

Run 1 - 2:57
Rest 1 - 3:45
Run 2 - 3:22
Rest 2 - 1:40
Run 3 - 3:31
Rest 3 - 2:30
Run 4 - 3:39

I suck at running. Badly. This is where I need my most work. Glycolytic pathway and running.

3:14
3:19
3:17
3:20
13:10

tough after Grace
treadmill
1X 16 km-hr
1X 16 for 250 m and the rest at 13.5
1X 13
1X 16 and stopped for 500 m twice

No gas!

Four rounds, each for time of:
800 meter row

1) 2:43
2) 2:51
3) 2:48
4) 2:54

3:12 (9.5/9.6), 3:08 (9.7/9.8), 3:05 (9.9/10), 2:54 (10.5/11)

Could still probably go faster. Just trying to improve running slowly, but today was the first time in a LONG time that I felt great about running. Reminded me of how great high school track felt.

1/2 Mile Loop, Flat & Windy:

3:40 @ 15:40Hrs
3:42 @ 15:49Hrs
3:47 @ 15:57hrs
3:48 @ 16:07Hrs

27 Minutes - 14:57 of running = 12:03 of rest time

M/33/185

As Rx'd 4 rounds 800 meter ( outside )
1- 2:44 - 2 - 2:50 - 3 - 2:59 - 4 -3:03
Had a few to many drinks Fri night cramped on the last run!!

done on a treadmill at the gym. Took a round to get calibrated as to how fast I could go without worrying about getting thrown off the back. Won't do it at the gym next time.

3:40, 3:11, 3:03, 3:00

Rx'd
2:55
2:58
2:59
2:56

-3:01PR
-3:17
-Stopped running/sore achilees

3:26
3:06
3:23
3:13

exactly 2 minutes rest each round

Glencrest up and back with Coach

@theRVBP

2:47 (new PR)
3:03
3:10
3:11

12:11 new PR!!!!

(At Rushcutter Bay. 400m w ith a turnaround)

2:57, 2:55, 2:50, 2:46

3 minutes rest each round

2 rounds of CFWU with ring dips and kettle bell swings

3:02 (i am pretty sure i blew my load on the first one)
rested about 3 minutes or so
3:33 (stopped to dry heave and had some stomach problems)
rested about 8 minutes (took care of my stomach problems)
3:23
rested about 3 minutes or so
3:23

i was very happy with my times

did some more ring dips, kettle bell swings, and L sits on my rings

Four rounds, each for time of:
800 meter run

1 - 3:56
2 - 3:48
3 - 3:55
4 - 3:53
--------------------------------------
Compare to 090326

1 - 4:07
2 - 4:00
3 - 3:59
4 - 3:50

4 x 800's on treadmill

2:59/2:57/2:55/2:57

first time breaking 3 min on all 4.

forgot to post rest times: 3min between all runs

2:55
3:09
3:29
3:23

2:55
3:09
3:29
3:23

27/m/155

3:12, 3:29, 3:49, 3:21

Did pretty good except for the 3rd round. Felt good! Katon, let's see what you got!!!

Not much warmup, but pushed it today.
(last time)..this time
(4:00).......3:43
(3.55).......3:36
(4:10).......3:39
(4:20).......3:37

m/30/225
3:49,3:40,3:36,3:31

m 28 199.5

1 335

2 350

3 403

4 411

Somehow I hadn't done this one since late '07.
All four runs were prs: 2:44, 2:49, 2:50, 2:51.
Old pr 2:53.

3:48
3:38
3:25
3:20

treadmill 12, 13, 13.5, 14

subbed Row 600m because ankle is not well :(

2:05.8
2:06.2
2:10.6
2:08.6

HR - avg 150, max 192

Felt super tired and little sleep night before with 3 WODs day before so probably fatigued... 2 min rest between sets
3:54 (65/75) Felt like calling it a day, 2x at most
4:18 (67/76) Just trying to hold on... try for 3
4:24 (66/77) Ugly, just trying to keep stride... toasted...
4:29 (66/75) Nothing left... shuffle run home

Would like to start at 3:30 and keep under 4 min.

3:11, 3:11, 3:15, 3:17 (approx 2 mins rest).

M, 195#, 6ft, 36yrs
Not too shabby, Soccer player here.

3:06 10mph 1.5%
3:06 10mph 1.5%
3:06 10mph 1.5%
3:06 10mph 1.5%

do 2% next time for all 4

situps

at park:

3:14
3:29
3:37
3:36

13:56

13:22 (pr)

2:34
2:29
2:30
2:29

Approx. 5 min break between rounds

3:33, 3:57, 4:23, and 4:17

(ran 5mi yesterday)

3:55 grassy field (I think this was more like 900-1000m)
3:35
3:46
3:02 (treadmill at 1.5% incline)

only had time for 2 rounds

rd 1 3:21
rd 2 3:24

Mager

rd 1 3:42
rd 2 3:38

Jennie: 27 F 165# 5'9"

Four rounds, each for time of:
800 meter run

1. 3:37
2. 3:27
3. 3:34
4. 3:34

2:44
2:43
2:38
2:32

age 19 bw 170

2:28 (+9)/2:30 (-7)/2:28 (-8)/2:28 (-5)

tried to keep at about 2:30 for everyone instead of going for a really fast time on first one. total of 11 secs faster this time

41/m/157
3:50
4:11
4:02
3:45

2:51
2:29
2:25
2:21

Felt good today. 2:21 is a pr by 3 seconds.

Done on 5/15 - catching up on an official "rest day".

As Rx'd with one minute of rest between each run.

3:06
3:12
3:19
3:25

m/36/6'4"/94kg

Played soccer instead

Wasn't looking forward to this...
3:49
3:55
3:47
3:51
Can't you tell from the times?
:)
Getting better, though. That's what it's all about!

47/M/184
4:03
4:03
4:03
4:05
Early morning
Horrible workout

800m x 4 rds = 2:30 break in between rds
4:10
3:31
3:29
3:15
Wore firefighting face mask for this one..added to the discomfort...legs and lungs are smoked...
Heart rate hit 198 B.P.M. !!!!!!

My trainer put me on modified CF regime almost 10 months ago.
Started out very out of shape: 42 yo Male 5'6" 196lbs. Now at 173lbs and much more lean.

Still, my times are amateurish compared to most of yours! Treadmill.
5:55
5:26
6:01
5:21 (all 2 min. rests)
Thanks for the inspiration.

m/35/5'9/173

CFWU - 3. At home. Then to SP track.
2:48, 2:45, 2:53, 2:54
Pleased w/the times. Was it the excess carbs Friday or the endurance work?
3/26: 2:55,3:06,3:06,3:13
12/20: 3:00,3:00,3:02,2:57
5/7: 3:08,3:20,3:23,3:24
4/1: 3:16,3:21,3:33,3:27

CFWU 3x10

On the treadmill with level 1 incline.
3:36, 3:27, 3:20, 3:16

Crushed last times so I'm really happy.
3:38, 3:45, 4:02, 4:02

Guess the CFE is helpin

Company D PT
Pull Up Relay

5:30
5:07
5:34
5:37

as rx'd:

3.02; 3.03; 3.06; 3.10
(3 mins rest)

Ran on treadmill. To hot outside.
4 x 800m run
3:13, 3:16, 3:23, 3:30
approx 2-3 minute rest between efforts.

30-m

235
245

rxd
2:45
2:40
2:55
2:49

DNF

on treadmill, .25m walk in between laps
3:00
3:00
3:00

26/m/155

3:45
3:49
3:39
3:49

m/196/26/6'3"

rowing drills 500m
light ab circuit
someother warmups

running drills
2:59
3:06
3:12
3:12

pushed about the right amount-these definitely hurt but were composed

20 hspu-these always feel solid after a track workout for some reason

4- 800 meter runs

1-3:44
2-3:23
3-3:35
4-3:43

m/30/6'1/210

1. 2:55
2. 2:56
3. 2:57
4. 2:55

better than last time by 1-6 seconds for all rounds.

34 yom 204 lbs.

This sucked but felt good when finished. CFWU and a 1/4 mile jog to warm up.
3:48
3:49
4:13
3:54

34 yom 204 lbs.

This sucked but felt good when finished. CFWU and a 1/4 mile jog to warm up.
3:48
3:49
4:13
3:54
Outside on track Jefferson. Virtually no wind

43 yom 206 lbs.

CFWU and a 1/4 mile jog to warm up.

5:18
5:25
6:12
6:24

28/m/190

2:32, 2:36, 2:43, 2:38

@ Camp Randall Shell 200 meter track
cfwu x 2 with du and hspu practice
Total time for 4x800: 11:14:62 (failed to hit split button after first 800 (2:46)).
3 min timed rest between splits

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

3:33
3:30
3:29
3:33

3:35
3:39
3:54
3:43

Stocker- 7:30-7:35-7:20-7:10
Meyer-3:08-3:09-3:04-3:08

at track

3:19, 3:13 (PR), 3:15, 3:36

45/m/164

3:57
3:55
3:58

around block, detour around lots of pruned tree branches today.

3:31
3:50
3:57
3:38

CrossFit

Day1:

4:58
4:26
4:31
4:14

Completed as rxd 20:35

M/41/5'-03"/145

3:28
3:30
3:30
3:38

Followed by a 10K run Phew!

pepperdine track
4x800

2:39
2:41
2:42
2:41

3:00 2:50 2:40 2:30

m/39/1.78/80kg

2 mile warm up
5x 100m strides
4x 800m = 2.44 ,2.46 ,2.47 , 2.45 2min recovery
2x 600m = 2.02 ,2.04
4x200m 34,33,32,33 1 min recovery

2 mile cool down

4:06
3:00 rest
4:00
3:00 rest
4:03
3:00 rest
4:10