Cool... this was the first CF WOD I ever did. Like seeing an old friend.

Ouch. This one hasn't came up in a while. Legs will hurt for sure.

If someone taught Kurtis how to do a T.G.U. correctly he could probably get 185lbs.

Hope the rain stops for about 11 mins the morra !doubt it,been pissin every day now for a few wks !

That was a great show of strength/tension and balance under pressure.

Looking forward to this WOD...never done it before.

What is a good sub for 400m run?

I'll look like an idiot squatting right behind the rolling treadmill but I don't give a &?%t.

That's what make Crossfit fun at globogym. The looks on people faces !

I was pretty scared to see what was gonna come up, given that my entire body hurts from the last cycle. The fact that this workout requires absolutely no grip whatsoever except for sneaker tying is awsome enough for me!

#6 DJ

75 double unders or 500m row. Unless of course you were thinking something more like an elliptical, then I have no clue.....

Sweeeet! After the bike sprints today, this will suck in the best possible way tomorrow! :)

Hey, quick question to any of the regulars: Herm, Eric (cougar hunter) Gohl, s'more, fitmom, pony, Rookie, Cookie, all the others, anyone (did I catch everybody?)
I'm gonna swim instead of the run. What would be an equivalent distance, or should I just swim for my 400-meter run time?
Thanks everyone.

Love this one! Was hoping for a 5k but this will do. Caboose still hurts from the walking lunges!

S/F

#11 If it were me I would swim 150-200 meters as fast as possible

Stephen i think 125m or 150m not so sure but when crossfit endurance post run 5k they out swim 2k i'm not so sure bro

As always East Coast loves the early posts. No rest for the weary.

3...2...1...GO!!!

Awesome - no globogym or arm muscles required! On it in 8 hrs!

As much as I would actually LIKE to try this one again (now that I use POSE), I can't. My foot is still too sore... maybe my home gym will have a good WOD for the day?

Never did this one, are the squats air squats no weight??

gonna do this in the morning
15 burpees
800m
tabata pushups
800m
tabata situps
800m
tabata squats
800m
15 burpees

doing this for pt with the company

#18 - Just squat with your body weight (no bar, no weights).

Gonna do this one before my rugbytraining this evening.

MikeySFV:

Please post a video of you doing a TGU "correctly". Will it be more than 135#?

10:54 with hellla sore hamstrings from deadlifts and runs yesterdays

Thanks Ronnieboy

Looking good Kurtis!!

Kurtis, that was bad ass.

One armed anythings (cleans, jerks, snatches) are hella cool!

Maximus 22

MikeySFV is right. Better technique = lift more weight. Get off his back. Kurtis didn't seem to know what a TGU is since he asked if he had to go back down. 135 TGU for fun, amazing.

Looking forward to this. This will be my first crossfit workout. I will post times when I'm done

Kurtis- that was friggin cool!
Was good to see you and Laurie at the NW Qual, I had a total blast! Thanks for all you do for the community.

Kurtis, awesome to see you on the main site! Beastly performance too! Are you and Laurie gonna be in Aromas?

M - 23 - 5'11" - 163 lb

9:43.87 (PR)

I got so excited about the running that I couldn't wait until tomorrow to do this WOD!

M - 30 - 5'4" - 175 lb

10:49

Regarding the WOD, I am scared of it. I have to beat 11:36 (10/1/08).

27/m/155

14:39

Slower than last time, haha, just get slower

My sub for this WOD (DJD left knee)
4 Round of
2 minute speed bag
2 minute heavy bag
25 KB swings 1.5 Pood

Legs are still screaming after the SDHPs two days ago. This should definitely be fun...

This one always looks deceptively easy on paper, but those squats really start to add up after a couple rounds!

Question... is the WOD supposed to be your whole (ie only) work out for the day? Thanks in advance I am new to crossfit and doing it on my own.

I remember this wod - one of my first!!! I will have to catch it this week, no wed. wod for me - my oldest turns 13! ) YIKES!!Caught up a bit&did Diane tonight - 8:15 - used #117 (? or 120? cant remember how much that odd bar weighs!) and did the modified HSPUs. Shoulda listened to grandpa (ya, i said it!) and used #135, but i was feeling a bit weak.
Big Hugs to the FRAT!!!! FitMom - where has your mom been? Been missing her posts :(

KURTIS!

you are so awesome! I'm glad everyone is getting to see what a monster you are! That video was just sick! I don't want to ruin your image as a badass mo-fo but you are one of the sweetest people i know too! So proud of you!

-nadia

28/m/79kg

12:00

Maxed treadmill at 16kmph for frist 2 rounds. Slowed down in last 2 rounds

so a question to the frat and others.....do you guys drink?? i know you all train hard..like me...but i play hard, harder than most, and im wondering the extent and frequency to which most drink...thanks

That was an interesting interview with Jeremy Thiel. I've never heard of someone aproaching CrossFit like that. I thought the only way to do it was go balls to the wall every wod. If you're not layin on the floor at the end and you aren't going as intense as possible, are you really reaching your full potential?

Kurtis, for your next video we need to see you do a Turkish GU with the log at Rainier. :) Awesome and inspiring video!

#42 I think Jeremy thiels method is the best method. I have been doing CF for only about 2 weeks now but, I have been an athlete(running, basketball, football, rock climbing, weight lifting) my whole life and anyone that has done any extreme training for any sport knows that without a break or changing it up a little, you will hit that plateau, get injured or just plain get burned out.

I totally believe in CF, but i also believe if you do CF year round with no change of routine, one of these things will eventually happen.

I may be wrong but when I do the workouts I don't focus too much on time, I go just fast enough to get the heart rate up and do all reps perfect.

Ooops, Accidently hit the post button instead of preview,

I really enjoy CF.

Never done this one before, but I am sure since it looks easy that it will kick my a#$. We shall see. Still got three hours before my workout so I have that long to get excited.

Cage

Why are there so many people that post saying how sore they are or how sore they are going to be? The best crossfit motto is from crossfitfx in Sydney....."no excuses" Just get in and do it regardless if you are sore or are weak at a certian skill etc. No one's opinion matters except your own. If you always give it your best then what's the problem? Sometimes excuses, regardless how minor can get in the way of performance. The idea of already resigning your workout performance to the category of sub-standard is futile. Everyone is always sore from crossfit....no newsflash there!!

42 and 44...

I liked his perspective as well - I admit, I'll kill myself to get a time, but I never lie down after a WOD - If I lie down, it's like admitting that the workout beat me. If I stay standing and walk around, I beat the workout...

I also agree that going 100% all of the time is the fast track to injury and burnout. I found this video really refreshing and it indicates that there is definitely another approach to training that is successful outside of just doing .com.

I am actually really intrigued as to what Jeremy's "own program" looks like.

M/33/5´9"/155

9.11 (runs were close to 420 m)

M/21/5'9''/164

10:10

Ive dabbled with some of the named workouts, but this was my first official workout.

to #47...

so far today there are 5 out of 49 posts in which someone mentions being sore from previous workouts...and one of those appears to be recovering from an actual injury (see the sore foot). is it so bad that some people (myself included) mention that something is still smoked from a prior effort? none of us are saying we plan to give less than 100%, it's just a common statement among others who've had the same feelings thanks to a rumble with the Crossfit monster. i, personally, sort of enjoy pushing through the hurt and still getting to the end. i always feel better after...so far, anyway. :)

As rx'd:
12:17
Sprints and running are major weak points.

M/31/6'3"/202

As Rx'd: 12:42 on the track.

Previous was 12:00, off track.

12:59 as Rx'd
M/71''/197
Used Treadmill
Legs fatigued when doing squats (from last week) but felt fine running

13:33

26/M/5'8"/125lb

10:16. PB for me, previous best was 10:33.

BrandX-ish scaling

4 rds 400m run (treadmill @ 7:30/mile pace)
4 rds squats (3x 30, 1x 50...felt motivated)

14:33

30/ m / 176cm / 82kg

13:13

the humidity here is crazy

f/37 - 16:09

First week of CrossFit for me - and the first WOD I could do without subbing!

I'm working on getting there - my awe goes out to those of you who have been doing this great stuff for a long time.

Also - a great big thank you to all the US Military out there - thanks for all you do for me and my country!

15:49 as rx'd

Outside temp: 108 (and running on pavement)

M/69"/169lbs

Cold water never tasted so good.

12mins 23secs

m/41/5'6"/145

first time doing on treadmill. misstepped getting on second round causing machine to stop. hit stop button by mistake getting off,had to restart treadmill. next time it will be outside.

13:40

12:49

M/28/6'0"/248

15:26

nice one-handed squat, but I was VERY disappointed to see Kurtis pick-up the bar from the ground without protecting his lumbar spine (because that cradu is how people get hurt, IMO).

00:15:13 as rx'd.

PR by over 4 minutes.

m/34/5'10"/160

as rx'd

14:56

41/m/176cm/72kg

As rx'd

10:22 PR (last time 10:45)

Splits: 2:31, 2:38, 2:38, 2:34

Done outside in my new vibram five fingers. So much fun: a workout combined with a foot massage.

This is gonna be a killer WOD, Can't wait... I want to say thank you for the early postings lately. I work out at night and to be honest I think I am an addict because as soon as I finish and am driving home I pull up the site on my blackberry to see what tomorrow will bring. I can't remember the last time I went to bed without knowing what the next days WOD was gonna be. CrossFit for life!!!
Get Some!

M/41/5'11"/185

13:20

22/m/5'9"/175

As rx"d

9:27

how would you do this safely on a treadmill yet still get an optimum time?

this will be my first Crossfit WOD, I am scared of it, but I am looking forward to it at the same time... lol

should be fun, I can't wait.

17:11

m/37/6'4"/220

A very dragging 18:54 as rx'd...

17:26 .... love when I can accomplish as Rx'd

We have been training with Crossfit Tampa since Oct '08. I am proud to say that many of my newbies to Crossfit completed the WOD today without quitting or stopping. Our PT test scores have improved dramatically and I am averaging a 92/100 composite score for the entire Squadron. The system works, and I have Coach and Lauren to thank. I started with Crossfit in 2004 and have been using it as a tool to get people ready for deployments ever since. Thank you!

31/m/5'10"/210

as rx'd

12:37 (pr)

Looks like fun - will tell my wife to do it today, she's decided to try CF with me at least 2-3 times/week. I had rest over the weekend, so I decided to make up a workout for myself yesterday and literally my entire body is freaking killing me, in a good way of course. I am sure. absolutely certain I overtrained, but....

I combined the 2 minute defense and the bear (see exercises and demo WOD's). My wife and I called it The Bear Attack Defense (B.A.D.) and it goes a little something like this.....

7 repetitions of the following sequence (I used a measly 95 lbs):

- Power cleans to front squat to push press to back squat (so you lower the bar behind your head after push press #1) to push press.
...after 7 reps
- Sprint .10 mile

Repeat 5 times. So you end up doing 35 repetitions of the weight sequence and sprinting .5 mile. Rest 2 minutes. Repeat 5 times.

For time.

See http://evotraining.blogspot.com/ for pictures (not of me) and what not.

Mark: 12:46

Theresa: 14:36 (48 seconds improved)

28/6'8"/218

13:48 w/ vibrams

Rainy night, and no treadmill.
Subbed jumping singles for 400m run time.

Time: 19'21"

F/33/62kg

11:05 as rx'd

F/22/5'10"/135lb

Time 14:25

Track running...I thought my time was pretty good until I got on here. haha

I have a track close to home so I am going to totally change this up and go train on the track today! Should be a totally different experience. Really looking forward to it.

Thx coach

as rx'd: 19:19

M / 31 / 5'11 / 230

WUP: 5min

CF: as rx'd - 11min 18sec

Post CF:
Bench Press / Box Jumps
225x5/36"x5, 235x5/30"x5, 245x5/24"x5, 255x5/18"x5

as RX 8:22

as RX 8:35

You guys that are outside on a track, are you just doing body weight for the squats? I thought of using the treadmill inside, but I am torn, since I want to do the 400 on a track. I am sure 50 squats with body weight would suffice after the 400's. This is only my 3rd CF workout, so sorry if this is a dumb question.

25/m/5'11"/203
11:48 as rx'd...vibram five fingers on asphalt

13:10 as rx'd

-The Polish Rifle

12:12 in Madison Square Park with Jacinto coaching. that sucked way worse than it looks. Great job everyone.

47m 205# 6'0"

legs still tired from lunges, boxjumps two days ago, actually felt dead, but not very sore.

anyway, as Rx: 14:55

m/30 176
as rx'd
12:53

16 mins

Go harder on the run next time

11:47

First time posting and first time completing a CF WOD. For some reason I decided to start doing crossfit when I was on the road for work in Springerville, AZ which is @ 7000 ft. Kicked my ass.

10:39

Missing my metcons. Will do this tomorrow, scaled, AFTER my lifting. Rip's SS is going well, I'm up to BS 180, DL 185, BP 115, P 80. While I already had these numbers (or higher, 225DL) for those moves, my form was *shady* to say the least. Now I'm crankin' the form *and* doing these lifts for reps. :)

So bruthas n sistahs le's see some killer numbers

Big hugs & love to the FRAT
thats you too CHisBO- Mwah

M/53/180
WOD as rxd = 10:40

jeremy

nice work on c2b helen (you too lance). heard you went home and did the clean and jerk/row wod from the southwest qualifier in like 8:40 something. is that even possible? could it be true??

13:59 (no rest day yesterday). Instead did deadlifts and on Monday I did lunges. Ouch...

15:23 as rx'ed.

bw 165

9:22 as rx'd

10:36

M/24/6'/175

12:25

CFWU x 3; WOD 14:02 with sprints on treadmill.

30/F/7'05"/178lbs

as rx'd
17:04

On treadmill; 12:12.
I believe that may be a PR....

as Rxd

18:48

C: 12:11 PR by 2:45!

B: 11:25 PR by :47!

At the UD track, beautiful day for a run!

M/35/187

As Rx'd
14:59:99

cfwu x2

12:43 as rx'd

16 sec improvement over 7/14/2008

10:27

M/43/6'0"/175
Took two work outs (Crossfit HQ and Hyperfit USA) and combined them for today.
Four rounds:
Row 250 meters
25 Squats
5 dead lift 225lbs
5 ring dips
16:40.4
1000m rowing time 3:35.5
I also have been using Hyperfit's warm up. Dynamic stretching, 500m row, and Barbell Complex at 95lbs (Dead lift, Clean, Front Squat, Jerk) 3 Reps x 3 Sets

As I mentioned earlier this was my first crossfit workout. Just finished and thought I was gonna puke. Never had that experience before. Hats off to you guys that can hang with this stuff, Crossfit is no joke. I'm looking forward to being able to hang as well.

Anyway....

m/35/6'/255 lbs

as rx'd but had to walk some on the treadmill

22:02:15

13:46 as rx'd

13:02

14:51

m/30/217

13:47

Anna (#47) and Footesoldier (#51),
Being sore is one of my favorite things in the world! It tells me I've done something worthwhile. I've made those critical micro-tears in my muscles that need to be repaired in order to gain strength, and exceeded my aerobic threshold, which means I'm getting stronger. Although I'm new to CrossFit, based on the posts I've read, I'd be willing to bet that most of these folks feel the same way I do. They're not complaining about being sore; they're bragging! And rightfully so, I might add. That being said, time for me to go earn my DOMS!

As Rx'd 13:19

First WOD in 2 weeks and 100+ degrees outside. Had fun anyways!

11:57

As Rx'd

"You guys that are outside on a track, are you just doing body weight for the squats? I thought of using the treadmill inside, but I am torn, since I want to do the 400 on a track. I am sure 50 squats with body weight would suffice after the 400's. This is only my 3rd CF workout, so sorry if this is a dumb question."

Comment #90 - Posted by: gimmejava at May 20, 2009 6:00 AM

Unless specified, Crossfit workouts that call for squats are referring to body weight only. Trust me, on a wod like this...it's plenty :-)

13:17

M/27/5'9"/155

as rx'd

12:52

13:31 lower back started to feel tight

wow curtis that was almost disgusting it was so good

5 wks post ruptured pec injury/surgery. Metcon sucks!! 1st WOD

15:00

M/25y/181cm/74 kg

10:25

As Rx'd

9:46

m/39/5'10"/169

Did not do this today, here's my last time on this wod from Logsitall:

14 mins 44 secs 8/5/2008

Jogged a 5k this morning instead, felt great.

Never Quit!

As rx'd 14:14 (pr by 24 sec)

getting some

M/35/185
12:36

CFWU x 3; No pullups for right elbow tendinitis

As Rx'd
14:58, 27 seconds off last, new PR

being older sucks!

CFWU-minus squats

16:40

As Rx'd with 10# weight vest on.

14:30

Knees/ankles still bothering me during the run.

12:18 w/10# weighted vest - 10:57 unweighted last time so power output was about the same...

M/19/5'11"/165lbs

CFWUx2

400m run
25 squats
x4
9:16

Did some HSPU work afterwards
2 book stack 2x6
2 Negatives- Can hold positions now

11 min. 20 sec. Ucky...Could have done wayyy better :/

11:20

m/32/5'9"/169

15:28

Terrible time, my previous PR was 13:36 but I did Diane on Monday and my back is still hurting and it was giving out during the WOD. I will do better next time, hopefully get a PR.

m/30/5'10/205

As rx'd:
13:10

#42 and #44
Overtraiing in death to an athlete, and ocurrs more often than it should. World class athletes pay coaches high dollare to determine the best periodization rate, based on the individual athlete. It is nonetheless still and art and not a science. What everyone agrees on is this: you cannot perform and 100%/peak effort, all the time. Doing so will lead to any number of physical, mental, etc. issues.

So, what Jeremy is doing is appropriate, and well trod. Many periodization schedule mark workout periods as Intense, Moderate, easy. And do so on a weekly basis. The athlete aims for one peak performance once a week or so. Having competed at the college level, ahtletes build a real trust in their coaches to prepare them for the big events.

So, what

5 weeks into crossfit
24(ish) minutes

This one brings back memories.

Subbed treadmill at 9.5 mph for round 1 and 9.0 mph for remaining rounds, all at 2.0 incline.

14:46

M/26/190

Sub'd for 3 rounds:
400m
50 squats

Time: 12:08

as rx'ed 12:54

14:17

23/m/163/5'6"

As Rx'd

18:00

30 pushups,30 situps.

Approximately 14 minutes. Didn't have to go to the gym for this one. The hill in my area slowed me down for the 3rd lap.

m/63/198
Four rounds for time of:
Run 400 meters
50 Squats
19:20 Rx

As rx'd

11:07

I was even able to KEEP MY SHIRT ON!

11:41 - legs are like lead after yesterday's squat cleans, back squats and running....I felt like a miniature elephant plodding along.

M/40/6'0"/155

As Rx'd
12:26

pr remains 12:05 but :40 better than last time.

25/M/155/5'11"

14:16
As prescribed

Round 1: 3:07
Round 2: 3:36
Round 3: 3:46
Round 4: 3:45

My WOD Log on 21-15-9.com
http://21-15-9.com/users/10/calendar/5/20/2009#workout_559

M/22/6´4/128

As Rx´d
8:10

this is my first time do do this WOD

as rx'd 14:13
next time i will do on track lost some time on treadmill

i mean, i am 5´4 not 6´4 hehehe

14.06

Treadmill not conducive. Back killing from deads yesterday.

piper alex g. #159 thats a great time on that wod,thats keeping the intensity pretty high
I got this in 10:12,but im still doing my vested experiment(30 lb),my hammies are cooked

as rx'd for the first time since I have started CF

15:49

Did on treadmill, but next time I will do out doors. I agree that you lose something on the treadmill. Also did the warmup for the first time. Feels good to get it all in. Can not wait for tomorrow.

Cage

rx'd with 10# vest
18:52

26M/6'6"/235lbs

as rx'd: 13:35

As Rx'd

17:57 min

M/34/202/6'0"

As rx'd

11:54 on treadmill (PR 11:33 on track)

1) 2:37.19 @ 10.0 mph (felt strong)
2) 2:42.67 @ 10.0 mph (felt strong, hip acting up)
3) 3:25.47 @ 8.7 mph (fell apart here)
4) 3:08.72 @ 9.0 mph (recovered a bit)

28/M/140

Previous PR was 13:33.

Today: 12:55, legs were still burning from the walking lunges the other day, so I'm happy with that.

F/34/5'9"/180ish and dropping :)

as RX'd
16:36

14:03 as rx'd

Four rounds for time of:
Run 400 meters
50 Squats

As RX'd: 15:09.82

400m: 1:47.87
50sq: 1:40.54
400m: 1:44.45
50sq: 2:01.77
400m: 1:53.34
50sq: 2:22.56
400m: 1:55.09
50sq: 1:44.20

Well, it appears I'm almost equally slow at 400m runs and 50 squats. At least I was able to do it as rx'd and still feel it was a metcon.a

Four rounds for time of:
Run 400 meters
50 Squats

12.00 PR

Finished w/ 3 - 20' rope climbs

8:18

M/23/190/5'10

Last time I did this, it took me 19 minutes back in July of last year.

This time I got 14:14 which is a new PR.

M/38/6'2"/200

As Rx.
12:25

First time doing this one so NEW PR...15:50

M/49/6'3"/230

M/19/140

14:23

M/43/185#/5'9"
Sub'd 500M rows for runs, D7 - 17:58

I thought it was 4 rounds, but somenone said 5 rounds, so I did 5 rounds.

17:00

Done w/Eric at Parade Field on Base

11:59 or thereabouts

Slower than normal....kind of putz'ed it

Dave
M/33/202/72"
any other Offutt/Bellevue/Plattsmouth folks out there?

Kurtis is a beast and a great representation of the community. Love the mumbling on the overhead squat, "how'd I do this last time?"

M/34/5'6"/198

It's a beautiful day here in Cambridge, MA. Did a light warmup and jogged over to the track at MIT and around for a total of about 1 mile to warmup.

12:35 as RX'd.

Mixed another mile of walking and running for cool down back to the gym before some nice stretching.

14:07

400m - 1:46, 1:48, 1:44, 1:42
had to break the squats up into sets of 10

legs still feel burned after Sat's APFT

as rx'd
12:02 pr

as rx'd: 18 mins
M/25/5'9/155

Really felt like the treadmill slowed me down

M/25/143/5'11"

14:47 as rx'd
Not PR by a long shot but recovering from sinus infection.

Time: 15:07.

Subbed 500m row for runs, damper set to 5. Paced at 2min/500m. Squats to medball. Quads are fried!

M/32/180/6'1"

18:58 as rx'd

K, so I really kicked it out on first and last rounds. Err, frustrating knowing if I can kick it hard last round why not the whole dang work out. HERE'S TO IMPROVEMENT!

38m/6/186

12:32

M/22/6'0/180lbs

As Rx.
10:13

F/39/5'7"/140

ran 2 rounds in the pouring rain of this noreaster stalled over us, then switched to rowing in the garage (500m each) for last 2 rounds.
19:33

hey so ive been having some hip flexor problems, especially with getting parallel in squats. any good suggestions for a sub? i was thinking maybe dead lift/run

M/29/6'4"/200

Rx'd

Track was closed for, so I estimated a 400 meter run, but I'm pretty sure it was a little bit longer.

11:53 (last time was 10:55)

There's sore and then there is almost rhabdo sore. Like can't walk down the stairs facing forward, and screaming whenever a small child runs into and uses your quads as a brake. Holy hell have I been sore from the cert. I'm over a year into Crossfit and felt like I have experienced everything, but for some reason the tabata squats and all the work on form at the cert crushed me! No way I could do 200 squats today, so I subbed for the sdhp - bp wod. Did kb sdhp 1 pood and used 85# for 2 sets then up to 95# for last set. Anyone else been killer pre-rhabdo sore?

25/m/175

10:24 tied my PR

M/48/6'/184

7:15 As rx'd

33/m/210/6'5"

12:37

As rx'd. 1% incline on treadmill run.
17:50

As rx'd 12:30 way to slow on the runs...:(

M/21/6'3/206

Both as px'd:
Me - 13:00
My friend GI - 15:43
this is GI's first WOD ever. He loved it.

Four rounds for time of:
Run 400 meters
50 Squats

time 15:06
last time 21:12

warm up was
2 sets 10 dips
30 back ext 40 lbs
20 situps 40 lbs
20 GHD situps
20 pullups
20 squats

legs were like lead. all squat were consecitive but slower then I would have liked.

thanks Scott for the tip. ''It is only pain.''

16 min 05 sec

11:42

4 rounds of: 400m run, 40 squats

Scaled because of not having a rest day yesterday - did some intense futsal, so quads were in heavy use.

Oh, and I hereby promise not to use the word EASY again while viewing crossfit.com until I complete three full cycles in a row as Rx.

13:16
sub: 50x double under (for run)

Rx'd
12:37

Runs outside
Butt to ball

So I looked at this and said to myself, "a nice light Crossfit workout...sounds almost too easy...wonder how hard running will be after 50 squats?..." Ouch.

As rx'd, 12:14. Was shooting for sub-12 minutes. Splits were ~ 2:45, 3:15, 3:15, 3:00.

Squats went faster than expected, running went slower. Felt like I had okay form on 400s, but needed to crank up the effort a bit on later rounds - most of my 400s were 90 sec or slower. Took 15-20 sec break after runs - next time consider moving that break to after squats to give legs a chance to feel more normal before running again. Squats had a couple mini-breaks in rounds 2 and 3. I was fresh in round 1, and I just powered thru them in round 4 - mind over matter.

11:31 as rx'd (PR)

Forgot to add details...

* all squats unbroken

28/m/65"/154lbs.

4 Rounds for Time of:

Run 400m
50 Squats

11:45

Jake: 12:30

m/35/5'8/154

WOD as rx'd 9:53...

F/125#/5'3"/29

As R'xd 12:02

Made up a missed WOD

Row
500m
BP x 30, 95#
Row 1000m
BP x 20, 95#
Row 2000m
BP x 10, 95#
= 28:48

This was interesting. Not particularly great at BP and this was certainly a struggle. After about 15 reps thought of scaling down to 90# or 85#. Two themes I see on CF- be prepared to be humbled, and suck it up. LOL, so I stuck with the 95#. The ROM on some was not 100%, but I will only get better from here. :)
(Note- Row times were: 2:00 min, 4:28min, and 9:12min)

Erin

m/27/173

11:47, ran on Treadmill.

r'xd

10:39 pr by 56sec

WOD - 11:58

as rx'd:

11:24

Added an addition round to "the pack"

4 rounds
400m run
35 air squats

12:56

4 rounds:

10 x 40M sprint

50 X squat

15:10

as rx'd

13:15 PR by 5 seconds

ass to dynamax :)

WOD - 11:58

Four rounds for time of:
1 Mile bike sprint (level 20)
50 Squats
31:02
legs trashed

whats the best way of recording your results? is there a pre-made table somewhere on crossfit?

M/31/225#

as Rx'd
17:08

Did it in about 120 degrees here.

m/43/230

16:30

Disappointed in the time. Was shooting for around 15:00, but the squats took longer than expected. Had to break final two rounds down more than I liked in order to complete.

M/18/170

Four rounds for time of:
Run 400 meters
50 Squats

Time = 9:55

15:30
ran outside, A2A squats

M/25/160 USMC

7:23

Time could have been faster but i had to push myself so i could get back to work.

row 10 mins
CFWU 3x10

5 rounds in 19:20

3x30 seesaw
1x30 hammers

ran 2 miles slow yesterday (rest day--weather great)

24/m/175

used treadmill

10:11

11:52 as Rx'd.

Here's a question I've been wodering: when do you not do chest to bar pullups? The Jeremy Thiel video says specifically "chest to bar WOD," I thought that's what a standard pullup is, full arm extension and all the way up till your chest touches the bar. Is there ever a workout where we don't do this?

DL 365x5x5
then

2rds 500m row / 50 squats 8:30 ish; 1:37,1:54

M 34/138/5'7"

As rx'd: 11:50

#3 Mikey - I would like to see you say that remark to Kurtis' fact, although I seriously doubt you ever would.

Have a nice day.

4x
at least 200m/50 squats:

1:25/:53
1:28/1:04
1.28/1:19
1:33/1:16

10:26
m/39/174cm/69kg

33/F

Not as fast as I wanted, but did it as Rxed (outside on track):
18:12 (400m: 2:10, 2:13, 2:15, 2:44)

1st Ever Crossfit WOD

M/27/203lbs/6'3"

only 2 rounds 15:07

Way harder than I thought it was gonna be, but I am glad I tried it. Can't wait to keep going...

Crossfit = Super Awesome Bada$$ness

M/39/230lbs/6'2"

as Rxd

11:28

Did this one outside the way god intended and it was great 1st Outdoor WOD since starting in March

14:20

20/M/6'4''/205

as RxD

11:00 minutes

33 yom 220 bwt

bike 10 miles to track/work

wod as rx'd
time: 12:36 pr by 50 seconds

bike 20 miles home

m/37/195

as rx'd on treadmill...12:57

lost some time on every round ramping up to 11.0mph on the treadmill. Nice WOD, very hard as usual.

age 19 bw 170
9:22 as rx'd
15 secs off from pr but thats probably due to not taking a rest day yesterday. also, my 400's felt good. i was trying to focus on relaxing my foot on the kick up and i felt a difference in my hamstrings

m/19/6'1/165

as rx'd

10:09

m/35/195/6'

As Rx'd: 11:54

m/41/193

14:41

My first WOD totally un-scaled:

13:59 as Rx'd

Runs on a treadmill - 6:00 mile pace for first two rounds, 6:39 mile pace for last two. Probably could have gone harder, but I'm plenty tired now...

M/39/5'11"/208lbs

F/41/5'4"/142

Did the walking lunge WOD yesterday and my legs felt like lead today. Pretty much dragged myself through this, running slower than my usual slow.

As rx'd a%$ to medicine ball.

23:12

CFWU x 3

As rx'd

13:31

M/49/5'8"/172

24/M/185

Ran on 8.5 setting on treadmill.

13:36

31/F/6'1/170
as Rx'd 11:44

as rx'd 14:38

My birthday today.
as rx'd
16:14
took 2 to 3 mins between
400 took 153/150/150/150

As RX'd 12:43

M/36/6'1"/185

Ran laps on path that is approximately 600 yards.

12:42

Beautiful day in Middle Tennessee!!!!!

M/40/6'0"/168 lbs

As Rx'd: 11:37

As rx'd....10:37 on the rolling hills of Northern Virginia.

As Rx'ed

On track

Lap 1 1:55
Squats 1 1:24
Lap 2 2:14
Squats 2 1:49
Lap 3 2:14
Squats 3 1:50
Lap 4 2:14
Squats 4 1:38

Total: 15:18

This was awesome....but my butt is still sore from lunges!!!!
female 5'7 170
12:36

M-35-168lbs-5'10"

12:07
Splits:2:52/3:05/3:04/3:03

As Rx'd: 17:47

13:17 as Rx'd

male 45 5'10" 202

as rx'd - 15:00(estimate)

as rx'd 16:32.
interrupted by someone for 2:30.
not a pr, next time!

cfwu x 1

4 rounds:
.25 mile run
50 air squats

10:30 5/20/2009
14:42 11/8/2008
16:00 9/27/2008

as rx'd
10:18

15:52 as rx'd.

asthma is awesome!

14:00 flat on treadmill. Bummer

Round 1 - 488 m / 50 squats
Round 2 - 488 m / 50 squats
Round 3 - 488 m / 50 squats
Round 4 - 488 m / 50 squats

21:46

Ran in a basketball gym.

10:06 RX'd

21:47

Run was 488m. 1st Cross fit workout 31/2 months after back surgery.

11:54 as rxed (upstairs outdoor track)
pr by 1 min

27M 6'5" 215#

25/m/5'11"/177
Last day of a 50 day burpee challenge.
2:37(PR) for 50
Might do this workout later.

09.05.20

12:53

That Kurtis is awesome.

As Rx'd 6:54 to 7:05

Don't really remember seing they said I passed out at the finish line.

10:28 as rx'd

cfwu, 18:14 as rx'd

F/27/5'0"/108
16:35

as rx'd 11:59

as rx'd

10:59

m/21/150/5'7

as rx'd:

12:50

S/f

19/m/5'9/84kg
12:53

19/m/5'10/59
12:20

19/m/5'11/93
13:20

37/m/5'11/193

as rx'd

12:57

10:46 as RxD

WOD as prescribed: 11:18

M/22/5'11/170

Four rounds for time of:
Run 400 meters
50 Squats

Time = 11:10

M/48/6'/184

7:15 As rx'd

Comment #197 - Posted by: Richard at May 20, 2009 10:48 AM

In regards to this posting. I can't even see how this is possible. You should be in the games with a time that quick.

43/171

As rx'd:

12:15 - PR by 30 seconds

As RX'd: 10:07

M 42, 168

11:23

m/41/160

3 rounds of 1/3 mile
4 rounds of 50 squats

17:29

That one broke a sweat.

F25/5'5"/165
As Rx'd 15:16

F/22/5'6"/142

At a track, all squats unbroken

14:08

Runs felt sluggish. I think it's time to end my squatting season!

I added 12 pullups in each set.

SO
4 rounds of:

400 meter run
12 pullups
50 squats

19:07. Not bad.

6'2" 245
As rx'd
15:40

CrossFit Warm Up

W.O.D. as rx'd in 11:11

As rx'd, 11:00 flat. Much harder than it sounds.

10:36

31/m

as rx'd
4 rnds.
400m run(track)
50 squats
16:28

11:58 as rxd

F/25/5'5/160

21:53 as rx'd

Day behind. Row/Bench, details there.

11:49.
Did this on a treadmill, which I kept in motion during the squats.

cfwu
WOD sub 500m row for 400m run

16:12

post: combatives

15:32
Back acting up after all the SDHP from Mon.

9:34 pr ( by around 10 seconds)

Course is FAQ course and IS SHORT.

Squats may be a little high as well??

made up my own WOD today

AMRAP in 20 min

5 155lb Thrusters
10 chest to bar pull ups
15 sit ups

total rounds: 7 + 3 thrusters

12:57
beat my last time by 39 seconds... preformed this on a treadmill.

CFWU

Porch
3 rounds
Run 400 M
50 Squats

10:10

used a treadmill today, don't really like em...
I waited for the treadmill to get up to speed (10.4) and then started the 400m count

stretched after

12:57 (pr! by 36 secs)

14:01 as rx'd

Ran at high school track. Slight interruption as a bunch of skateboarders set up shop right at the 400m mark where I was to do my squats so I lost some time.

This wod is as hard as you want to make it.

Pre-wod workout: Did some external rotation work on shoulders to counter balance those nasty bench presses from Monday.

10:42
As Rx'd

5 Rounds:
5 185# Deadlifts
10 Burpees
5:15 (PR)

M/24/181

As Rx'd:
13:06

subbed 10 reps of 65 lbs OH Squats

16:18

38M/5'10"/165#

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

As Rx: 11:03.

Cool-down: 600m walk.

New PR by 0:15. Runs on an outdoor track. 82F, 22% humidity. Squats to an 11-inch box. Hit the wrong button on the stopwatch at the end and didn't realize it until 11:03. My wife ran this with me and estimates my finish in the low to mid 10s! Oh well. Something to shoot for next time.

14:12 as rxd (PR is 13:12)

ran on track

did first 400m in 1:26, which gassed me a bit with little or no warmup

also, legs seemed a little dead from Diane on Sunday and all the rowing Monday (3500m)

12:50 outside at work close to 400 between the manhole and the hydrant and squats.

f/36/5'2"/108

as Rx:

16:16

As RX'd: 12:07. 95 and really windy out today.

19:47 but I only did sets of 30 squats

As RX'd: 11:50
If there were 5 rounds I'm pretty sure I'd have seen pukey.

6'/28/205/M

11:44...and a sunburn to go along with it. Need to get outside more often!

Fo' shizzle.

As Rx'd...outside in 90 degrees.
9:40

21/M/6'/165

subbed 75 min. Ultimate frisbee.

The squats were tough.

A comment about injuries and soreness. Obviously training through an injury can be risky. The smartest thing in my estimation is to train around injuries and not through them. Soreness is a different matter. I think most people who are drawn to this type of extreme training will push through the soreness, unless your body is telling to to back off and rest. Repetitive injuries are the toughest to deal with because they take so long to heal. The tendon in my elbow/bicep constantly aches from all the pull ups.

27 yom 6'2" 160#

14:24 as rx'd.

Post: 100 ring pushups 4:57

34yom / 217lbs

9:38 on Puppy

Squats were unweighted and easy. 3 x 400m was hard in the heat.

M/220/39/5'11

20:31 as rx'd

Back was an issue today from deadlifts earlier in week. Ran 8.5 mph for first 400 then 6.0 from then on. Even walked on my last 2 for a period of time. Squats were hurting during last 2 sets.

Much room to improve. Disappointed with my effort today.

Rx'd 13:03

Not sure if the track at a school is 400 meters but I thought it was close so I ran one did 50 squats X 4 round for time of 10:32.

12:37

M/41/6'/270
21:17 as rx'd. Glacial I know. Fat man running...

as rx'd

12:26

10:41

m/43/185

as rx'd
12:25

17:55

12:24 as rx'd

17:10

M39/74"/230
22:00
Guess I'll feel better when we do this again and I see how much I've improved

220lbs/29yo/M/5'11"

19:30 as rx'd

29 m 175 5'11
as rx'ed
10:11
PR by :39 seconds

As rx'd: 10:30
Felt weak due to a small case of food poisoning.

My squats REALLY suck...anyway 11:32

41/M/147

as rx'd

15:30

30 yom, 185 lbs

12:00 (pr) as rx'd

This was my first experience CF.

17:18

It's fairly crappy compared to everyone elses'; but at least I got lots of room for improvement. Running/ legs has always been my nemesis. I felt really good about my squatting form. The warm-up was a nice little workout in itself.

I also didn't die, which I assume is a good thing.

M/30/5'9"/185

3 rds in 9:09

Taking er easy, still recovering from hernia surgery.

16:24...squats killed me

M/39/219

14:27 as rx'd

M/44/170/67"

12:30

12:37
(400m runs- 1:34, 1:37, 1:41, 1:42)

10:51 as rx'd, slightly hilly course.

as rx'd 14:34

10:18, as Rx'd.

as rx'd 10:40

400m 1:20/1:32/1:45/1:45
50 squats 1:01/1:13/1:05/:56

Squats a lot slower and more broken than before but a new pr I think.

30/f/118

12:57

ouchie

did half... didnt have a timer

48/male/6'/205/week 28 CF

as rx'd ...on track...18:46.

First 400 was 90 secs...last one was 125! Doing the squats made running form terrible, back stiff, legs wobbly. Tough one.

31/M/5'8"/175 - I need to get off the crack and drop another 10lbs. Need to start to weight and measure soon with the zone.

All I can say is do this on a track if you have access 2 one. Very different feeling.

Had about a 20 kmh head wind on the first 200 tail wind on 2nd 200m. Was about 23 C degrees out.

Overall wasn't a bad showing. I could tell my body was at it limits for the 3rd day going. I taught a boot camp and spin class prior to doing this WoD. I honestly think I could have pushed a little harder on my squats.

As Rx'd 12:06

It was funny the last lap I really gunned it and totally thought I was done the realized I had 50 squats left. Nothing worse than knowing you have 50 more EFFING squats left! Got them done.

First time for this one. Would love to see this one come up after a rest day. I think I could sub 11 it.

M/18/6'0"/155
awesome workout. legs on FIRE!

as rx'd 16:42. Got 13:20 last time. idk what happened....

M/30/168

Wod done as rx'd.
400m outside
*ss to ball

11:24

this one killed my legs... and the women were looking at me like i was a moron doing squats right behind the tread mill

33/m/160

13:35 as rx'd

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

As rx’d: 14:12
Foam roll after
Compared to 081107: 14:22

10.26 pr by 1.30

Julie, #195: Yes! I know exactly how you feel! Went to my level one a year ago- they did the tabata squats with us (rest at the bottom, not top!) and it was, without a doubt, the most sore my quads have ever been!! I had flashbacks of it during your description! HA! Don't worry, it'll be better in about a week...Just kiddin'! Couple a days you'll be better than new!

Today's wod was a kick in the pants! My worst time by far! 16:02 with runs on treadmill. Legs very sore from all the lunges and box j yest, so squats were one-at-a-time! Great times everyone- maybe next time for me too!

My legs...my legs...my legs are on fire!

1 second slower than my PR. Just didn't feel good tonight.

10:32

29/m/185

13:35

PR by 2:00.

11:38 as rx'd

first time for this one. squats were way slower than they should have been.

Like an idiot I did this after attempting the end of wk9 5x5 workout:
BS-395x3 top set
Bench-275x3 top
Row-265x3 top

I was sore all over today, and I ran 2.5mi yesterday.

later,
b
m/32/5'8-1/2"/177

F/38/136/5'4"
As rx'd. 15:51. Broke squats into 10s. Ran everything. Yay me!

15:51 rowed 500m

nursing a banged up knee

Laughing @ 361 : it is up after a rest day!

:D

13:20

running on the treadmil. My shins were killing me, but after round one the pain went away. I know I'll feel it tomorrow.

D
@29's
16:15 as rx'd

As Rx'd 14:45.

as rx'd
13:34

f-21-130-5'5"

12:35

i felt like a fool- i would run a couple laps on the track at my gym then go do squats in the corner... definetally got some weird looks.

did "the chief"
as rx'd:
7/6/6/6/6= 31 total

m/37/240#
11:37 as rx'd

F/45/5'2"/130

1min 45sec stationary cycle instead of 400m run

human error with timer so no time results for this WOD - only very brief pause during last two sets of squats.

8:55

M/34/170

As rx'd

12:04

btw: 154

10:25... 4 seconds slower than my PR but i played an hour of lacrosse as my "warm-up" ha.

13:54

Compare to:
080927 - 13:15
080714 - 13:51
080221 - 14:11

Haven't posted in quite awhile.

M/34/5'6"/195

15:04

A few observations:

- After spending the winter indoors at FT Drum, NY on a treadmill, I definitely need more running outside. What a difference 400s were on the track.
- Laps 2,3, and 4 were VERY slow after the squats, I needed to warm up more.

Good to be back on here.

M/48/5'9"/175

16:50

Tweaked my back somehow which made the squats very unpleasant.

13:20 as RXD (Indoor treadmill)

Ran at 10.5 setting all 4 laps. I want to try outdoor next time (it's 90+ degrees outside now though)

male, 36 y/o, 149#, 68"

11:01

Love the sprints!

as rx'd: 12:01

just bought Every Second Counts from the CrossFit Store!

M/45/5'9"/200#
Washington, D.C./2015 EDT/68F

Walk 400m: 3'32"
50 squats: 2'07"
Walk 400m: 3'29"
50 squats: 2'35"
Walk 400m: 3'32"
50 squats: 1'51"
Walk 400m: 3'30"
50 squats: 2'09"
Total: 22'45"

Finished up with Session 1 of Denise Austin's Mat Workout Based on the Work of J.H. Pilates (DVD, 20')

Me and Will

2 PPCLI

Males 220/180

Me: 10:59

Will: 11:34

As to the Beauty of Crossfit, As me a Will were leaving the track three more people (2dudes, 1 chick) I asked what was up, and they said the there were doing a "Crossfit Workout" Awsome, Its spreading, lol

m/41/200/5'11"

Need to sub rowing for running due to some minor foot injuries (jammed toe and torn up back-of-heel). Ironiclly, I tore up the heel on the rower.

WU:
row 200M
15 pushup
few deadhang pullup
15 roman chiar situp
10 roman chair back ext
7 dips
10 squat

4 sets
row 500M
50 air squat

19:48
Spent a total of 8:00 (give or take a few) rowing, the rest panting and squatting. The squats were way tougher than I expected for some reason..

Super bummed that I couldn't run. I've been waiting for a 400M day to see how my 400 has improved. My 800 improved by 20+ seconds since March.. I'm hoping for a similar gain in 400M. I'll hit it next time..

As rx'd: 11:02 (first bit of physical activity after running full marathon on Sunday!). New PR by over six minutes.

As Rx'd: total time: 9:48
Splits
Run Squats
1:06 0:56
1:12 1:10
1:20 1:22
1:23 1:16

second time for this WOD, first time did it in 12:48.

CFWUx2
as rx'd
12:05

God, my running sucks, and every time multi 400's come up, I feel like I'm going to meet Pukie's cousin, Deucey!

Big props to everyone running in 100+ heat like me!

14:56 as rx'd

15:23 (treadmill)

16:19

First Main site WOD i've done on the correct day
Also i suck at running.

As RX'd: 4 rounds for time of: Run 400m, 50 squats: 16:42.85 - turned ankle on 3rd run

First workout ever for crossfit today time 15:46.53

11:51 as rx'd

14:43 as rx'd

11:40

13:13
Ran 1 mile before, 3 miles after.

49/m/143
on treadmill
1:30,1:03=2:33
1:30,1:12=2:42
1:30,1:15=2:45
1:30,1:14=2:44
total =10:44

JP- 19:30

Ski- 25:08

WU - ROM; CF Kids buy-in; Skill work (pull ups)
WOD
Run & Sq
Subbed Pack WOD
3rds for time
440 @ home
35 squats
Score 15:22.25

32/m/165

as rx'd 16:01

last time 16:10

Timing got goofed up, I was damn near 20 minutes on this. I spent too much time resting during my sets of squats.

I can't believe how hard that last 400m was..legs were rubber

26/M/6'0"/178lbs
11:58

30m/158/70"

As rx'd at track.
10:56(pr)
JY- 11:31(pr)
TP- 12:31
Staff- 9:41

30/m/5'10"/165
as rx'd 11:30

I was hoping to track splits, but once I started I didn't really. First lap of 400m was ~1:05, I'm shooting for a sub-60 sec 400m, so I've got a ways to go. The good news is that I'm relatively untrained in the 400m, so I'm thinking that I should be able to see improvements quickly.

On the whole, I think I could've done it a little faster, my pacing was off and I hadn't burned out completely by the end. Pacing when doing metcon's is tough because I'm just not used to the burn. When I start burning lifting, it means failure is immanent , but when doing aerobic-type activity, you can sustain a burn for much longer.

Was no one affected by those walking lunges the other day? I've only seen one other person mention them. All these posts, it seems like everyone was still killin it! I felt like I was running and squatting in slo'mo'. Bunch of beasts! I was two minutes slower than last time :(
Soooo jealous!

18:00.1 Painful WOD.

17:14
previous 15:27 pr

M/39/150

23/M/195/74"

As rx'd:

15:59

Would've puked on this one, but there was an attractive female motivating me to keep my lunch in my stomach.

17:44

Four rounds for time of:
Run 400 meters
50 Squats
21s with 25lbs for Lance
21s with 10lbs for theresa
4 rounds of Abs at 20 reps
Lance: 22:00
theresa: 24:30

I wasn't running at top speed due to injury. Used treadmill.

12:28 as Rx'd

10:25 as Rx'd with treadmill

14:59 today. Much worse than last time.

Well I cant run because I have some pain on my shins...so I did:

four rounds for time:
row 250 meters
50 Squats

Time: 14:28

My squats suck soo bad today...

As rx'd, although 400m was estimated. 16:51

730AM Row/BP WOD from Monday 090518 in 38:11

630 PM
At the track
800m various paces to warm up
then
Four rounds for time of:
Run 400 meters
50 Squats

12:24 PR by one minute

Thanks Coach!

OOooo! I like the sounds of this. This is one that I can do at the hotel!! Might make me glad to have to sit all day long...

Had to use treadmill... sucked! started @ level 9 @ inline of 3 and stayed @ 3, Rx the squats, then to level 8 Rx squat, level 7 Rx squat, level 6 Rx squat. time 16:09 it felt good

You guys are amazing. I pulled a PR today although I must admit after reading your times I am very aware of my unattained potential. : (

as rx'd

25:16

M/27/5'10"/215

#101 Calgary Colin

Awesome time! Nice work

15:38 as Rx'd

M/24/160#/5'7"

Wow, talk about deceptively hard. Plus, I had to row 500m instead and I'm convinced that made it harder. Or I'm making excuses - it's really one of the two.

CFwu
Four Rounds
Subbed 500m row
50 squats

Time: 17:38

13:59 as rx'ed

as rx'd
second time doing, first time 14:07
tonight

10:59

getting better, still room for improvement!!!

M/29/6'/195
12:29

m/29/61kg/166cm

As Rx'd 11.20

f/30/63kg/166cm

As rx'd 19.48 (five weeks after giving birth)

m/15/68kg/175cm

As rx'd 13.50

1st time as rx'd @ CSULB track:

10:55 (no but meter)

I know I couldve pushed harder, not feelin it 2day :(

m/40/5'4"/140

12:32 (0:09 slower than PR)

m/25/5'7/194

13:13
on treadmill

from home

CFWU
situps on ground, feet not held
supermans
pushups
no pullups

WOD
as Rxed
16:07

added 16 seconds from 080927 - this was after a dinner party, lots of wine, etc. suboptimal conditions. still, worrisome.

modified

outside - hills stairs and sunshine
distances unknown and not timed

it was good thanks

As Rx'ed (around the block might be a couple of meter shy of 400) = 10:25

12:16

9min

39/m/190
as rx'd
runs on treadmill

new pr 10:00
old pr 10:27

23/m/180
Only had ~800m. Total of 1 mile covered, maybe not 400 exactly each time.
9:47

measured 400 meters on google maps.

I tried to leave it all on the table. There were no breaks in between and I tried to give it all that I've got.

As RX'd. My time: 12:17.69

The thing that slows me down the most is my squats. I can only go half as fast as most people but I'm getting better. I had to gain mobility in my squat at first, gained the full squat, now I'm slowly gaining the speed.

Comment #379

That's why I ran at night. I love working out at night time because there is nobody around!

as rx'd
12'44''

15:11

as rx'ed

9:53, PR, previous PR: 10:14

As rx'd
12:38

13:17asRx'd

M/32/160 6'1

14:03 (?)

Hey guys,
First post, but been Crossfitting for about three months now, and loving it! Had to sub the run with 200 double unders because of trpoical storm outside.
16:37
Thanks everyone for this great community!

as rx'd,
13:55

Second day of crossfit. Really hard to hit a good stride after those squats.

As rxd: 11:47.

Been following Crossfit for a whole week now. 10 minutes flat on this one- looking quite ridiculous in the middle of the park running back and forth then randomly squatting in between. The pain afterward completely obliterates any embarrassment!

On treadmill

13:25

4 x Bike 90sec, 25 squats 22mins

WOD 4 x 400m , 50 squats.
10.06. p.b.
nearly a min faster than last time !
it was actually dry and sunny !! done wi sunglasses instead of waterproofs for a change !
later Russian F/S routine, D/L's,OHS,ring dips, d/h pull-ups.

9:08
PR by 10 seconds

14:57

13:24, last was 13:24

Need to start running again... That was just brutal.

Whoops, last was 13:40

My time was suckin. I drank entirely way to much yesterday and it showed. I also had to do the treadmill on this one which adds about 2 min. Anyways,

214:14 :-(

m/23/5'9/162

as rx'd

10:44

11:26 I hear yah #457, I did this around the neighborhood with my nike + ipod.

As rx'd. I think it was a 1/4 mile(home and outside on road) but might have been a little long.

19:36

52 yoa new guy, sub 1/4 mile runs on treadmill, 50 sqats, 5 pull-ups. four rounds in 16:37

F/27/110

15:03

Rx'd outside

9:35 pr by 24 sec

15:30

First cross fit workout. I've heard so much about it in the past couple of months from others in the military I decided to give it a try. I love the program.

14:28

11:14

12.37

25/m/168

12:38 as RXed.

time 16 min approx

Left it too late to start and the staff in the gym switched off the treadmill during my last 400 (I am not exactly small you would think that they would have noticed me on the treadmill in the empty gym). Had to do the remaining squats at home.

Good Fun (still hate running)

14:26
As rx'ed on treadmill

as rx'd

15:44

14:26

28-M-215lbs

13:05

m/24/6'2/185

11:54 rx'd

16:18

15:06

15:25 at the park

Not sure if it was exactly 400M. Ran at typical 400M pace for 1:30 (typical 1st round 400M time), stopped at a nearby shady spot, did the squats then ran back to starting point and repeated until complete.

cfwu then

as rx'd.

12:50

As Rx'd

This was certainly one of those WODs where you think I can handle this (I just did 4x800m a few days ago; what are a few "air" squats)... WRONG! Trying to hold on to that 400m was tough!!

1:40R/1:43S/2:17R/2:21S/2:27R/1:58S/2:13R/2:06S
Total 16:47 (164/186)

First lap fine, 2nd more like jog stride, 3rd shuffle step, 4th one foot in front of the other... The squats wrecked my glutes and hamstrings. The twins will need to wait.

Awesome.... painful... but awesome
Chris- 10:19
Justin- 11:55
Eddie- 12:45
Tom- 15:46

Eddie is just starting his 4th week and Tom is on his 3 WOD so this was a great showing from both of them... Chris and I are a little further into it (about 6 1/2 months) and Chris is an animal, I however still need some work!
Get Some!

14:00 as rx'd on treadmill

Four rounds for time of:
Run 400 meters (subbed 500 m row)
50 Squats

Time: Ummm, more than 20 minutes (time messed up because i had to find and ask attendant if he minded waiting while I did last round) PB is 15:33. Excuse: legs fried from doing makeup Cindy yesterday. Also, relearning squats as I go much deeper with narrower stance, so I'm sure they're harder.

Does anyone know what the music is that they used for the Jeremy Thiel vid?

first cf workout. 21/m/6'3"/208

12:08

48 m 5'10 199

cfwu x 3

as rx'd 9:37

started this yesterday in charlotte and it was awesome! it reminds me of what my high school rugby coach would drill us. my time was 12:26

As RXed - 20:00 minutes

30/f/134

21 minutes

legs were shot from softball day before and lunges and box jumps

10:30 as Rx'd

10:49

As Rx'd. About 16 minutes (used wall clock)
Quarters were all just under 2:00.

5 rds, 13:49

12:37

m/25/208

11:52

My 2nd crossfit workout and I'm getting hooked

12:39 done after "Twins"

19:00

around the neighborhood...longer than rxd

This was the first WOD completed as prescribed.

20:18

28/6'1"/210

19:04

18:02 for 4x .325 mi at home vs
13:28 @ 8.1 mph x 3, 8.5 mph x 1 9/29/08
13:35 @ 8.1 mph x 4 7/15/08
13:53 at 8.1,8,8.1 mph. squats 32/18 reps 2/22/08
14:56 on treadmill 6.5 to 8 mph 5/27/06

i'm sticking to treadmill!

M/39/200/5'10"

as rx'd=12:14

This is the first time I have ran on an outside track this year, yea! and I got off work early...Still have bad knee, but I didn't have to much trouble w/ it. 4 seconds faster than on my treadmill (can't believe that), and I didn't push too hard due to my knee (90%).

M/33/185

As Rx'd 11:33
Great job today guys this wod was deceiving
I underestimated the effect of the squats felt
like I was running with lead weights in my shoes!!
3-2-1-GO!!!!

Great job Jon H, and AWESOME job Calgary Colin!

14:07

Almost 2 mins longer than last time. Avg HR 180, peak 191, rec 54. At Soquel High School.

WOD Done to best of ability
400m run
30 squats
19:47
30/m/230

WOD as Rx'd

F/37/120/5'5"

11:37

400m run on road

4 min jog and some push ups for warm up.

Ran on a track around my field. Aprox. 400-500 meters of rough ground with small hills.
2:00-2:40 laps with a 15 to 40 second rest before squats (lazy, rest not necessary).

Squats done in sets of 5-10 with 10-15 second rests between (could have pushed harder).

Total time 20:14

I started off weak. Too many rests and not enough effort. I got stronger as I passed the half way point. I was sandbagging and I need to push myself harder.

36/m/6'3"/225

3 rounds

400m run
20 squats

12:09

m/178cm/91kg/33y

as rx'd
14:35

As rx'd 13:55
Treadmill @ 1.5%
Runs ranged between 8.0-9.5 mph

m/30/5'11"/180

As rx'd, runs were on a track

11:50

Definitely like running on the track better than a treadmill.

080927

28:44

090520

3 rounds

22:27

40 box jumps
50 squats

13:27

M/47/5'7"/170

11:57

13:00

"Jelly Legs"
Run: 400m
SQ: x50
4 rounds, 12:33
0:22 slower than PB, but still recovering from being sick, so not bad.

m/24/189

as rx'd
18:16
squats all broken into sets of 25
with occasional pauses at 15

FRAT:
warmed up with 2 sets of cf warm up, felt good, practiced some clean and jerks at 135 and started the workout. in retrospect, definitely could have pushed for a faster time, was still feeling energetic so I decided to fool around with deadlifts:
225 5
275 5
295 4
315 3
335 2
350 1

they all felt good and I wasn't really pushing myself too hard just focusing on form, no strain anywhere. my goal for the summer was to get up to 350 so my new goal is 400.

13:41

m/25/205

rx'd 10:10

M/32/150lbs/5'5"

13:43
runs on treadmill

As Rx'd:
14:04

Taking it nice and easy for a week after Midwest Regionals. Done outside w/beautiful weather

cfwux2
burgwux2

4 rds
400m
50 squats

15:53

10:40

12:07

400m run was to first little rise and back

11:10....did back squats 5-5-5-5-5 before the run....not the best idea...but got through it baby!!

M/24/5'10/185

12:05 Rx'd

CFWU x 3
Burgener Warm-up
Recon Ron Pull-up Program

WOD: As Rx'd: 18:23 - need to work on my running

M/39/6'1"/250

13:54

11:29 Rx'd
Prospect H.S. track

m/35/155

as rx'd
11:02

M/40/188

Four rounds for time of:
Run 400 meters
50 Squats

14:13

biked 1 mile there, then 4 miles after workout

12:54 as rx'ed

F/25/145/5'9

1 Mile Warmup

12:38

m/26/174

15:50

full squats, couldn't do more than 15 at a time last two rounds.

16min ax rx'd

Sub'd:

3 Rounds for Time

50 Air Squats

50 Kettlebell Swings (16 kgs)

50 Floor Wipers (each side, one rep, 135lbs)

Time=36:40

12:48 as rx'ed

32/F/179/5'6"

Brand X - Pack
400m. on TM
35 squats
x3

9:41

cfwu x 3 (-squats)

on MSHS track
as rx'd

12:12

using elliptical for run
18:30

First official WOD for me.

15:52 as rx'd

10:05 as rx'd

all 400m were sub 90's
the squats got a little tough towards the end

Last time was 13:50 on a mill. 16 km first to sets, then slowed down.

This time out in nature: 12:22.
Used my polar pulse watch for measuring distance, ran around Sognsvann in Oslo. The watch said that I in total had run about 60 meters more totally, not sure if its correct.
The squats slowed me cuz they wore painfull to my back. Did not go very low on the squats....

Pack Version

Sean K.: 10:48
Tommy B.: 10:20

Note: I(Sean), hate running. So I dreaded this one from the get go.

11:00 flat

3 rounds
run 400, 25 squats

7.48

10.27 (avg HR 188, max HR 196)

3 mile run
23:10
then 100 Squats

THURSDAY - May 21 - OFF

FRIDAY - MAY 22 - 6am
Four rounds for time of:
Run 400 meters
50 Squats
13:34

11:15

17 flat

16:30

12:50 on treadmill

treadmill, 14

squats hurt after lunges

18:29

16:30

M/37/185/5-10
AS Rx'd:
12:52

splits
3.07
3.19
3.07
2.54

ran approx 400 on back street, felt distance was pretty close. Went pretty hard, though not killer on this one. HR at 170

26/m/230

on treadmill
14:51

not bad woulda been faster if the track was open

m/29/6'1/194

as rx'd

13:49

M/33/70/170

13:46 (or 13:26, I can't remember)

treadmill 2.0 incline

m/22/5'9"/160

16:01

first crossfit since december.

m/31/6'6"/195
12:03

m/39/158
14:02 as rx'd

m/39/158
14:02 as rx'd

f/24/126
11:20 as rx'd :)

as rx'd on treadmill
9:45 (PR)

Pretty sure I'm going to have to hit the track if I want to get my time much lower than that.

14:58

M/22/5'11''/180lbs

11:25

m/20/190

m/44/175

2 mile run to warm up

as rx'd
11:32

M/49/151/1-1-06

As Rx'd

14:37

Retrograde performances for about 2 weeks. Need more hours of sleep and probably need a little break, too.

M/38/6'2"/200

As Rx.

22:17

m/215/6'1"/28

12:15 as rxn

Rx'd on track. 17:08(pr)

38/m/5'11/163 (5/22/09)

Pack: 35 squats
run-squats
Total 13:13

As rx'd 12:59

19:14
run 400m
10x135lbs
20 bar dips

14:25 as rx'd

400m 1:27
50 squats 1:22
400m 1:44
50 squats 1:36
400m 1:54
50 squats 1:48
400m 1:55
50 squats 1:45
Total 13:33

Crappy quarters

13:36

m/48/177

Four rounds for time of:
Run, 440 yards, 1:40/2:02/2:09/2:19
Squats, 50 reps, 0:57/1:20/1:31/1:13 (50-0/30-20/20-15-15/25-15-10)
13:12

Ran on track. Squats down to a D-Ball.

Previous Times:
081107 13:28
080927 12:21

My son Luke (m/13/125) also trained today:

Four rounds for time of:
Run, 440 yards
Squats, 50 reps
13:45

Need to keep working on my running. Would like to get my time on this workout below 12 minutes.

10.19
as Rxed

m/ 26/ 200/ 74"

First I did 15-12-9 of 75lb. Everlast bag cleans and tractor tire flips in 10:14

Then did this WOD in 13:42.

Then had a Miller Lite :)

walk 1/4 mile warm up/cool down

treadmill @ 2% incline

18:19

21:09

As rx'd
14:22

As Rx'd

14:32 (FOB gravel run vs T/M)

m/40/67"/185#

rx'd

00:15:39

9:20
level 11 on treadmill

C-
10:59

TIME - 12:35 (21 seconds off PR)

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

Warm Up WOD:

4 rounds of 400 meters and 50 Squats followed immediately by: (the clock continued to run) 14:35

WOD: "Walking Twins" 35:55

2 of 750 meter Rows: Subbed 2 sets of 75 SDHP: Man the SDHP sub is brutal and I broke these up into sets of 50 and 25 on the first set and sets of 25 on the second set with about a 10 second break between sets. I will probably continue to do this sub for rowing because it just sucks so much.

2 of 20 HSPU: Subbed 2 sets of 70 feet (21 meters) of walking on hands. These were interesting because lately it seems that I have been walking on my hands quite a bit and my shoulders are a little tired.

2 of 20 115lb thrusters: I broke these into sets of 5 for the entire event.

2 of 20 L-Pull Ups: I broke these into sets of five as well. This was more of a weak brain issue than a weak body. Next time I will get 10 at a shot.

Cool Down: Introducing myself to a guy doing 135lb thrusters in sets of 10. Turns out he's TDY/TAD from Coronado and we have many friends in common. :-)

Just so that I have a record of it. I did the first couplet twice and then the second couplet twice. If the exercises were numbered 1,2,3 & 4. I did 1,2,1,2,3,4,3,4 if ya know what I mean.

Doing yesterday's WOD with the 400 meter runs and the squats and then continuing directly to today's WOD was a mental challenge and I'm glad that I did it.

Have Fun, Train hard,

Billy

16:35
- Last PR 15:26 when trng for 15k/Feb 08
- Squats good only breaked during 3 round
- Coming back after a week off

As Rx'd

11:31

20 min.

15:51

First time doing this one - legs were killing the following day.

Jaime m/ 29/ 221/ 68"

about 12 min
this one was killer i loved it

M/24/153 GregAwu

As Rx'd - 16:00

M/21/260

As Rx'd - 13:51

Rx'd:
10:39

as rx'd

time = 10:36 (PR by 1:07)

CFWU x 3

as rx'd
time = 12:58.09

followed by:
5 rounds for time of
20xbox jumps
10x wall ball chest passes
5:48.2

Female/25yrs/124lbs

as rx'd, 17:18

Great workout - easy to do outside, without equipment! I am going to work this one into my regular workout ideas. Maybe add some burpees in...

Happy with my time, but plan to do this one again and improve significantly.

12:35 as rx'd

I did this today - sort of. I thought it was an 800 m run followed by 50 squats, so that's what I did. Four rounds...

Four Round of
1/2 mile run
50 squats

23:33

Hell of a workout...

Aaron

Four rounds for time of:
Run 400 meters
50 Squats

10:55

m/27/190
11.44

14:00 did Michael yesterday = legs in cement.

treadmill 14.1 - 14.5kmh = 13:33
(prev 13:51 21feb08)

13:54

My time for this WOD was 9:51. This was a deceptively difficult one today. I shoulda known better though because its never easy with Crossfit.

11:43 on treadmill.

-Worked on pose Running. My form broke down early and often. Lots of quad overloading on 400's lead to breaking-up of squats. I learned a lot from this WOD for sure. The most important lesson being that I need to practice pose running every day.

12:47 PR

Combined with Michael. Did this one first in 11:05. Total time 28:00 on the dot.

15:07 pathetic

Warm-up:

Random stuff

WOD as Rx'd:

10:31

It was 117 degrees out, there was a dust storm, and the run was closer to 420 meters. I still think this is a bit slow though.

M/19/150lbs/5'6"

After 3 weeks off, wod as rx'd:

12:11

The Reverend: M/31/195

10:00 flat

(outdoor track saves lots of time on the transitions)

M/38/167

12:35 as rx'd

10:51

20/m/157/5'9

easy workout time 8:40

28yo male, 180 lbs

as RX'd: 16:08

As rx'd, on treadmill

16:15

16.10
14km-hr treadmill

11:11 (off my pr by 1:01)

male 6'1 205lbs, 29yrs old

17:03

as rx'd - outside

16:32

as rx'd - outside

16:32

11.36 - on treadmill speed 15km/hr

m/6'3"/180/30

On track 13:54 (still recovering from back)

12.31, outdoor climbing yesterday

11:47 as rx'd

13:50 as rx'd

13:32

10:56
2 degree incline

heavy squats
worked up to 315..

light snatch work

16:51. 400 times: 1:20; 1:35; 1:48; 1:54.

10.54 as r/x on a track at dawn.

Beautiful

15:01

As required: 10:37
First time doing this outdoors.. so much more fun.. even though my knees were sore and my legs were really tired this was a lot of fun... haven't done this in a while.

13:47 as rx'd indoor track. mager did with me and was probably around 18:45-19:00.

I misinterpreted this workout and put rests between each and timed individually.

With the rests I probably took about 25 minutes.

1:15
1:35
2:15
2:25

M/27/175/6'

13:45 as rx'd

First time doing this wod. I was shooting for around ten minutes, but it just wasn't happening today. I'll get it next time!

As rx'd:

18:35 on outdoor track

Subbed a routine to workout with Davina & Dahlia:

Three rounds for time:

Swim 50 meters
Pushups 20 reps
35lb Kettlebell Swings 10 Reps

14:56

EJ
M/36/170
11:30
EJ

Four rounds for time of:
Run 400 meters
50 Squats

12:05
---------------------------
Compare to 081107

11:41

10:55

CFWUx3
-400m runs on tmill (0.25 miles; speed=9.5; 6:18/mile)
15:25

m/36/6'4"/94kg

Porch
3 rounds
Run 400mtr
50 Squats

10:42

M/25/195/6'1"
As rx'd 14:03

23.m.137.65"

as rx'd
15:25 (Lot)(PR)

Last Time/PR (Lot):
15:31

Last Time (Treadmill and PR):
13:38 @11mph

18'09" as rx'd

18:32 as rxd

As Rx'd
3:10/ 3:20/ 3:20/ 3:27 = 13:18

21:55 as rx'd

800 m run for warmup.

Runs were at 1:47, 2:04, 2:08, 1:56
-Squats were 1:01, 1:10, 1:14, 1:25

Total time 12:45

as rx'd:

13:45

Total time = 14:43

090527 - 12:51
081004 - 13:21
M/48/188#/72"

19:30 as rx'd.
M/22/175/6'4"

First workout in about a month and first WOD I've done. I think I did too many reps of the "better warmup" for my fitness level. That alone had me a little out of breath. It's been 4 years since I was "fit," and even then it was all aerobic.

rxd 11:12

CrossFit warmup followed by WOD

Subbed 800 meter stationary bike set at gear 12 for runs.

11:39

I have some achilles tendon issues so after this I did a 400 meter run on the padded track to test out my ankles. No problems. Hoping to grade into running.

OUCH, 15:57(+:30)
But two weeks off will do that to you

and I did get married after all so I think I won't be too hard on myself.

M/33/190

m/35/5'9/173

CFWU - 3. From home. Therefore no Burgener.
14:17
Messed up runs. Thought 800 was 400.
Wasn't near watch between 1&2: 6:23
3-4:14
4-3:36

11/7: 12:47 indoors at gym.
9/27: 12:55 - at home.
7/14: 13:34 - at home.
2/21: 11:25 - indoor track.

14.59. Prior Times 16.18, 14.34.

Not bad given legs too sore/tight to run fast.

m/25/6.1/200

11:49

previous was 10:30, but I don't know how accurate that was using the analog clock on the gym wall...

as rx'd:

11.21

did on a trip & couldn't get a signal on my garmin...so distance was close, but not exact.

11:04

last time 10:56

AT THE PV TRACK:

12:32

11:50 (pr)

@thePVtrack

12:19

[PR 12:07]

T-Rex 12:31

Pack
3 rounds
Row 500M (sub for Run 400 M)
35 Squats

12:00

CF Fairfax w/u

4 rds:
400 m run (on hilly street)
50 BWT squats

14:13

(PR = 11:57 last July)

Shoulder issues keeping me from all my WODs and eating into my endurance. nearly 10# weight gain doesn't help, but strength is pretty good now...

17:12

As rx'd: 17:49

runs on the road
11:36

CFWU 3x10 -Overhead Squats

14:39

rx'd: 11:32

pr by :23.

10:28

Really surprised by my time, but I felt I need some fire-breathing competition to get me to go faster. I'm shooting for 9:45 next time.

Porch Scaling:

3 rounds of:

-Run 400m
-50 squats

14:38

I really liked this post. Can I copy it to my site? Thank you in advance.

Four rounds for time of:
Run 400 meters
50 Squats

26:42

12 minutes on elliptical to warmup

subbed 90 second high-knee jump rope for 400s
alternated sets between flat-foot squats and hindu squats

didn't time squats-probably about 120 seconds = 50

so guessing about 14 minutes

finished with stretch and 3x3 hspu

As Rx'd. 12:19

28/m/190

as rx'd: 10:08

************************************ 06/02

Sub'd500m C2rows for run:

19:06

Hi, good post. I have been wondering about this issue,so thanks for posting. I’ll definitely be coming back

34 yom 203 lbs

As rx'd 18:20 @ Jefferson track

12:16 on treadmill set at 3.0 elevation

ran track @ edmonds.
13.29

F/41/130

16:01
rx'd on treadmill

@ Camp Randall Shell
13:28
(last time 13:00)

Each round approx. 3 min. started each 400m at 10.5 mph minimum pace, finished sprinting. 5-7 min. rests between rounds.

M/31/201

Pack
Three rounds
400 M
35 Squats time 14:32

M/26/6"/175

I dont have access to a track so I did 4 intervals on the treadmill at between 9 and 10.5 MPH and 3.5 deg incline

11:20

13:05

14:08

M/32/5'7/110
11:19 as RXD

on 6/1/09
as rx'd
10:28

splits as follows:
2:15
2:35
2:50
2:48

Max heart rate was 200. Damn!

on 6/1/09
as rx'd
10:28

splits as follows:
2:15
2:35
2:50
2:48

Max heart rate was 200. Damn!

12:13

as rx'd: 15:36

as RXd:

17:11

My first week...

PS #11 this may be too late, but a 100m sprint in the pool should take about as long as a 400m sprint on the track (assuming you swim as well as you run).

as RXd:
13'55"

did the 4 rounds of 50 squats with 135 back squat and .25 mile treadmill run in 18 min

15 one-arm 35lbs Grip Plate Swings each side
Run 400 meters
50 Squats

00:22:54

frikin 100 degrees outside already.

m/43/165

Did the WOD as rxd- 13:52

Should have done better but my thighs felt like exploding from a 5 mile run earlier.

My first Crossfit work out. It was great fun. I just joined the Mt Baker Crossfit in Mount Vernon WA. Not sure what my time was though. Is that something that I should be keeping track of or is OK enough to finish as fast as I can and barely be able to breath by the end.

Travis 24/M/5'11"/150lbs

As Rx'd
13.47

Estimated 400m with mapmyrun.com.. Looks like I need to pick up the pace quite a bit!

6'3" 240lb male - 15:05

6' 228lb male - 14:31

1st Crossfit workout ever !

145lbs/32yoa

did this on 5/24/09 but forgot to post it.

on track, but pushing 23lb 1 year old in a stroller

11:42 PR

930

Holy crap this was hard for me. As I bike and lift I can notice my stamina climbing, but running is still very hard for me. Maybe because my 340 lbs. is just too taxing, IDK. Also tried running barefoot on the track. That hurt.
IDk how long it took, but it was long.

at rx 10:56

at park instead of track

13:46

as r'xd
16:14

Tuck sit / L-sit / tuck planche 3x10sec

AS R'XD
15:26