May 20, 2009

Wednesday 090520

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 081107.

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Enlarge image

2009 CrossFit Games African Regional Qualifiers


Jeremy Thiel on the CrossFit Games Part 2 - video [wmv] [mov]


Kurtis Bowler, Rainier CrossFit, One armed Overhead Squat and Turkish Get-up - video [wmv] [mov]

Posted by lauren at May 20, 2009 5:00 PM
Comments

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

Comment #1 - Posted by: Benny1 M/40/74"/220 at May 19, 2009 5:01 PM

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

Comment #2 - Posted by: MikeySFV at May 19, 2009 5:02 PM

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

Comment #3 - Posted by: MikeySFV at May 19, 2009 5:05 PM

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

Comment #4 - Posted by: Pedro Barrera,Scotland at May 19, 2009 5:12 PM

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

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

Comment #5 - Posted by: SSgt B. MCAS Miramar at May 19, 2009 5:19 PM

What is a good sub for 400m run?

Comment #6 - Posted by: DJ at May 19, 2009 5:22 PM

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 !

Comment #7 - Posted by: Tou at May 19, 2009 5:25 PM

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!

Comment #8 - Posted by: john23/5'7/170# at May 19, 2009 5:27 PM

#6 DJ

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

Comment #9 - Posted by: Ronnieboy at May 19, 2009 5:28 PM

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

Comment #10 - Posted by: Sparky 34/M/5'5"/210 at May 19, 2009 5:28 PM

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.

Comment #11 - Posted by: Stephen M/26/5'9"/136 at May 19, 2009 5:32 PM

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

S/F

Comment #12 - Posted by: Dustin Stalter 30/70/205 at May 19, 2009 5:33 PM

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

Comment #13 - Posted by: john23/5'7/170# at May 19, 2009 5:37 PM

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

Comment #14 - Posted by: s'more at May 19, 2009 5:38 PM

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

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

Comment #15 - Posted by: Squared 27 M/186/5'10" at May 19, 2009 6:06 PM

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

Comment #16 - Posted by: qlyrata at May 19, 2009 6:13 PM

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?

Comment #17 - Posted by: Karin (34, 5'3",137) at May 19, 2009 6:14 PM

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

Comment #18 - Posted by: lav at May 19, 2009 6:16 PM

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

Comment #19 - Posted by: Gabriel Wright at May 19, 2009 6:17 PM

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

Comment #20 - Posted by: hulagu at May 19, 2009 6:25 PM

Gonna do this one before my rugbytraining this evening.

Comment #21 - Posted by: Vincentvanh at May 19, 2009 6:35 PM

MikeySFV:

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

Comment #22 - Posted by: Maximus @ CF East Bay at May 19, 2009 6:37 PM

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

Comment #23 - Posted by: Mike Cappi at May 19, 2009 6:37 PM

Thanks Ronnieboy

Comment #24 - Posted by: DJ at May 19, 2009 6:45 PM

Looking good Kurtis!!

Comment #25 - Posted by: Robb Wolf www.robbwolf.com at May 19, 2009 7:11 PM

Kurtis, that was bad ass.


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

Comment #26 - Posted by: Matt_in_Oz at May 19, 2009 7:29 PM

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.

Comment #27 - Posted by: Matt_in_Oz at May 19, 2009 7:32 PM

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

Comment #28 - Posted by: dan plumb at May 19, 2009 7:34 PM

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.

Comment #29 - Posted by: PXT Cody at May 19, 2009 7:39 PM

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

Comment #30 - Posted by: Herm at May 19, 2009 7:44 PM

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!

Comment #31 - Posted by: hulagu at May 19, 2009 7:46 PM

M - 30 - 5'4" - 175 lb

10:49

Comment #32 - Posted by: Shayne at May 19, 2009 7:58 PM

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

Comment #33 - Posted by: Herm at May 19, 2009 7:58 PM

27/m/155

14:39

Slower than last time, haha, just get slower

Comment #34 - Posted by: JeremyR at May 19, 2009 8:01 PM

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

Comment #35 - Posted by: Pete at May 19, 2009 8:02 PM

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

Comment #36 - Posted by: FooteSoldier at May 19, 2009 8:14 PM

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

Comment #37 - Posted by: Andrew/27/6/225 at May 19, 2009 8:15 PM

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.

Comment #38 - Posted by: JD Helms at May 19, 2009 8:16 PM

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 :(

Comment #39 - Posted by: Cookie at May 19, 2009 8:44 PM

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

Comment #40 - Posted by: nadia shatila at May 19, 2009 8:52 PM

28/m/79kg

12:00

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

Comment #41 - Posted by: pz at May 19, 2009 9:32 PM

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

Comment #42 - Posted by: Todd at May 19, 2009 10:06 PM

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?

Comment #43 - Posted by: billy@sincitycrossfit at May 19, 2009 10:20 PM

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

Comment #44 - Posted by: tankrtom at May 19, 2009 11:00 PM

#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.

Comment #45 - Posted by: RayH-Utah at May 19, 2009 11:06 PM

Ooops, Accidently hit the post button instead of preview,

I really enjoy CF.

Comment #46 - Posted by: RayH-Utah at May 19, 2009 11:08 PM

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

Comment #47 - Posted by: CAGE at May 19, 2009 11:42 PM

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!!

Comment #48 - Posted by: Anna at May 19, 2009 11:58 PM

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.

Comment #49 - Posted by: cb at May 20, 2009 12:00 AM

M/33/5´9"/155

9.11 (runs were close to 420 m)

Comment #50 - Posted by: AndySWE at May 20, 2009 12:01 AM

M/21/5'9''/164

10:10

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

Comment #51 - Posted by: AdamHoody at May 20, 2009 12:37 AM

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. :)

Comment #52 - Posted by: FooteSoldier at May 20, 2009 12:44 AM

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

Comment #53 - Posted by: jth at May 20, 2009 12:50 AM

M/31/6'3"/202

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

Previous was 12:00, off track.

Comment #54 - Posted by: Ben S at May 20, 2009 12:58 AM

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

Comment #55 - Posted by: Tony at May 20, 2009 1:28 AM

13:33

Comment #56 - Posted by: Tobias at May 20, 2009 2:06 AM

26/M/5'8"/125lb

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

Comment #57 - Posted by: SX at May 20, 2009 2:13 AM

BrandX-ish scaling

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

14:33

Comment #58 - Posted by: FooteSoldier at May 20, 2009 2:28 AM

30/ m / 176cm / 82kg

13:13

the humidity here is crazy

Comment #59 - Posted by: KEVIN LIM - CrossFit SinGapore at May 20, 2009 3:16 AM

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!

Comment #60 - Posted by: Sharon at May 20, 2009 3:24 AM

15:49 as rx'd

Outside temp: 108 (and running on pavement)

M/69"/169lbs

Cold water never tasted so good.

Comment #61 - Posted by: Cal Kid at May 20, 2009 3:40 AM

12mins 23secs

Comment #62 - Posted by: ScottishDav at May 20, 2009 3:44 AM

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

Comment #63 - Posted by: duane at May 20, 2009 3:45 AM

12:49

Comment #64 - Posted by: Charbs 23/190/m at May 20, 2009 3:55 AM

M/28/6'0"/248

15:26

Comment #65 - Posted by: maruf at May 20, 2009 4:11 AM

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).

Comment #66 - Posted by: Karin (34, 5'3",137) at May 20, 2009 4:11 AM

00:15:13 as rx'd.

PR by over 4 minutes.

Comment #67 - Posted by: JLP at May 20, 2009 4:14 AM

m/34/5'10"/160

as rx'd

14:56

Comment #68 - Posted by: terrill at May 20, 2009 4:18 AM

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.

Comment #69 - Posted by: Memuc at May 20, 2009 4:27 AM

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!

Comment #70 - Posted by: NewnanJustin/M/30/5'9"/159 at May 20, 2009 4:30 AM

M/41/5'11"/185

13:20

Comment #71 - Posted by: nutfam at May 20, 2009 4:31 AM

22/m/5'9"/175

As rx"d

9:27

Comment #72 - Posted by: ryan Hughes at May 20, 2009 4:32 AM

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

Comment #73 - Posted by: connor at May 20, 2009 4:35 AM

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.

Comment #74 - Posted by: Darnnell at May 20, 2009 4:40 AM

17:11

Comment #75 - Posted by: Cliff at May 20, 2009 4:45 AM

m/37/6'4"/220

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

Comment #76 - Posted by: jeglit at May 20, 2009 4:47 AM

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

Comment #77 - Posted by: kat at May 20, 2009 4:53 AM

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!

Comment #78 - Posted by: Joel at May 20, 2009 4:57 AM

31/m/5'10"/210

as rx'd

12:37 (pr)

Comment #79 - Posted by: D Craig at May 20, 2009 5:04 AM

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.

Comment #80 - Posted by: Steven Platek at May 20, 2009 5:11 AM

Mark: 12:46

Theresa: 14:36 (48 seconds improved)

Comment #81 - Posted by: Mark & Theresa at May 20, 2009 5:12 AM

28/6'8"/218

13:48 w/ vibrams

Comment #82 - Posted by: Stretch at May 20, 2009 5:17 AM

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

Time: 19'21"

F/33/62kg

Comment #83 - Posted by: lelak at May 20, 2009 5:23 AM

11:05 as rx'd

Comment #84 - Posted by: Tyler Scott at May 20, 2009 5:31 AM

F/22/5'10"/135lb

Time 14:25

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

Comment #85 - Posted by: Liv Ryan at May 20, 2009 5:40 AM

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

Comment #86 - Posted by: Jordan Wright at May 20, 2009 5:41 AM

as rx'd: 19:19

Comment #87 - Posted by: ktpritch/36/6'5"/280 at May 20, 2009 5:50 AM

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

Comment #88 - Posted by: sj9701 at May 20, 2009 5:54 AM

as RX 8:22

Comment #89 - Posted by: Hans CFABQ at May 20, 2009 5:56 AM

as RX 8:35

Comment #90 - Posted by: Matt at May 20, 2009 5:57 AM

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

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

Comment #92 - Posted by: Nickosaurus at May 20, 2009 6:05 AM

13:10 as rx'd

-The Polish Rifle

Comment #93 - Posted by: the polish rifle at May 20, 2009 6:06 AM

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

Comment #94 - Posted by: chris p m/33/192/69" at May 20, 2009 6:17 AM

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

Comment #95 - Posted by: Jim Evans at May 20, 2009 6:18 AM

m/30 176
as rx'd
12:53

Comment #96 - Posted by: sgunes at May 20, 2009 6:24 AM

16 mins

Go harder on the run next time

Comment #97 - Posted by: Kristian at May 20, 2009 6:29 AM

11:47

Comment #98 - Posted by: mrd M/24/5'10"/195 at May 20, 2009 6:43 AM

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

Comment #99 - Posted by: Anthony at May 20, 2009 6:43 AM

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

Comment #100 - Posted by: Strong Lil Pony! at May 20, 2009 6:44 AM

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

Comment #101 - Posted by: Calgary Colin at May 20, 2009 6:44 AM

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??

Comment #102 - Posted by: ken c at May 20, 2009 6:45 AM

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

Comment #103 - Posted by: JD at May 20, 2009 6:46 AM

15:23 as rx'ed.

Comment #104 - Posted by: Chris_d_Smith 26/M/173/5' 11" at May 20, 2009 6:48 AM

bw 165

9:22 as rx'd

Comment #105 - Posted by: paulw at May 20, 2009 6:52 AM

10:36

M/24/6'/175

Comment #106 - Posted by: SEL at May 20, 2009 6:52 AM

12:25

Comment #107 - Posted by: Edwin 26/M/68"/170 at May 20, 2009 7:03 AM

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

Comment #108 - Posted by: RAR M/44/6'/170 at May 20, 2009 7:11 AM

30/F/7'05"/178lbs

as rx'd
17:04

Comment #109 - Posted by: Seray at May 20, 2009 7:22 AM

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

Comment #110 - Posted by: Matty in E.WA. at May 20, 2009 7:24 AM

as Rxd

18:48

Comment #111 - Posted by: Gene M/40/6'2"/224 at May 20, 2009 7:24 AM

C: 12:11 PR by 2:45!

B: 11:25 PR by :47!

At the UD track, beautiful day for a run!

Comment #112 - Posted by: Go Blue Hens at May 20, 2009 7:25 AM

M/35/187

As Rx'd
14:59:99

Comment #113 - Posted by: seans at May 20, 2009 7:33 AM

cfwu x2

12:43 as rx'd

16 sec improvement over 7/14/2008

Comment #114 - Posted by: Joe Venuti 42/M/5'10/178# at May 20, 2009 7:41 AM

10:27

Comment #115 - Posted by: Esven at May 20, 2009 7:43 AM

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

Comment #116 - Posted by: Allan at May 20, 2009 7:44 AM

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

Comment #117 - Posted by: dan plumb (ltdan66) at May 20, 2009 7:44 AM

13:46 as rx'd

Comment #118 - Posted by: Jim at May 20, 2009 7:45 AM

13:02

Comment #119 - Posted by: Horica m/21/5'7''/167 at May 20, 2009 7:45 AM

14:51

Comment #120 - Posted by: Clark m/21/6'0/199 at May 20, 2009 7:48 AM

m/30/217

13:47

Comment #121 - Posted by: Matthew at May 20, 2009 7:52 AM

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!

Comment #122 - Posted by: Jackie 28/F/143 at May 20, 2009 7:55 AM

As Rx'd 13:19

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

Comment #123 - Posted by: Matt m/23/70"/160 at May 20, 2009 8:00 AM

11:57

As Rx'd

Comment #124 - Posted by: Hale at May 20, 2009 8:02 AM

"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 :-)

Comment #125 - Posted by: Playoff Beard at May 20, 2009 8:04 AM

13:17

Comment #126 - Posted by: johnlsm at May 20, 2009 8:05 AM

M/27/5'9"/155

as rx'd

12:52

Comment #127 - Posted by: Mike W T.O. at May 20, 2009 8:10 AM

13:31 lower back started to feel tight

Comment #128 - Posted by: Ian Wheelis at May 20, 2009 8:10 AM

wow curtis that was almost disgusting it was so good

Comment #129 - Posted by: John FitzGibbon at May 20, 2009 8:14 AM

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

15:00

Comment #130 - Posted by: falloutshelter at May 20, 2009 8:15 AM

M/25y/181cm/74 kg

10:25

Comment #131 - Posted by: Pettson at May 20, 2009 8:16 AM

As Rx'd

9:46

m/39/5'10"/169

Comment #132 - Posted by: mwunderle at May 20, 2009 8:16 AM

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!

Comment #133 - Posted by: Playoff Beard at May 20, 2009 8:22 AM

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

Comment #134 - Posted by: Hughes M/32/230/69" at May 20, 2009 8:23 AM

getting some

Comment #135 - Posted by: B in Chucktown SC at May 20, 2009 8:24 AM

M/35/185
12:36

Comment #136 - Posted by: Paul K at May 20, 2009 8:28 AM

CFWU x 3; No pullups for right elbow tendinitis

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

being older sucks!

Comment #137 - Posted by: F15E_WSO_M/46/6'/175 at May 20, 2009 8:28 AM

CFWU-minus squats

16:40

Comment #138 - Posted by: ~VERVE~ at May 20, 2009 8:31 AM

As Rx'd with 10# weight vest on.

14:30

Knees/ankles still bothering me during the run.

Comment #139 - Posted by: Kimberly McLeish 27/F/115 at May 20, 2009 8:32 AM

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

Comment #140 - Posted by: Mike Mc 31/5'9"/175# at May 20, 2009 8:38 AM

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

Comment #141 - Posted by: Cory J. Archer at May 20, 2009 8:40 AM

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

Comment #142 - Posted by: Renee at May 20, 2009 8:41 AM

11:20

Comment #143 - Posted by: Renee at May 20, 2009 8:45 AM

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.

Comment #144 - Posted by: elliott at May 20, 2009 8:48 AM

m/30/5'10/205

As rx'd:
13:10

Comment #145 - Posted by: Chris W. at May 20, 2009 8:49 AM

#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

Comment #146 - Posted by: Deano m/47/190/6' at May 20, 2009 8:54 AM

5 weeks into crossfit
24(ish) minutes

Comment #147 - Posted by: bo at May 20, 2009 8:55 AM

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

Comment #148 - Posted by: JrJordan at May 20, 2009 8:56 AM

M/26/190

Sub'd for 3 rounds:
400m
50 squats

Time: 12:08

Comment #149 - Posted by: Matt K at May 20, 2009 8:57 AM

as rx'ed 12:54

Comment #150 - Posted by: jshep 23/6'1/205 at May 20, 2009 8:58 AM

14:17

Comment #151 - Posted by: John Sachs at May 20, 2009 8:59 AM

23/m/163/5'6"

As Rx'd

18:00

Comment #152 - Posted by: FKarcha at May 20, 2009 8:59 AM

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.

Comment #153 - Posted by: Kal at May 20, 2009 9:00 AM

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

Comment #154 - Posted by: peejay2 at May 20, 2009 9:00 AM

As rx'd

11:07

I was even able to KEEP MY SHIRT ON!

Comment #155 - Posted by: RTC at May 20, 2009 9:02 AM

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

Comment #156 - Posted by: Kelly Moore 46/F/5'/114# at May 20, 2009 9:05 AM

M/40/6'0"/155

As Rx'd
12:26

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

Comment #157 - Posted by: JPW at May 20, 2009 9:08 AM

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

Comment #158 - Posted by: Drew Stephens at May 20, 2009 9:10 AM

M/22/6´4/128

As Rx´d
8:10

this is my first time do do this WOD

Comment #159 - Posted by: Piper Alex G. at May 20, 2009 9:10 AM

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

Comment #160 - Posted by: abnmarty at May 20, 2009 9:16 AM

i mean, i am 5´4 not 6´4 hehehe

Comment #161 - Posted by: Piper Alex G. at May 20, 2009 9:17 AM

14.06

Treadmill not conducive. Back killing from deads yesterday.

Comment #162 - Posted by: Oscar at May 20, 2009 9:21 AM

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

Comment #163 - Posted by: cole32/m/6"4/225 at May 20, 2009 9:23 AM

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

Comment #164 - Posted by: Cage at May 20, 2009 9:29 AM

rx'd with 10# vest
18:52

Comment #165 - Posted by: Carrie McG F/20/5'8''/145 at May 20, 2009 9:31 AM

26M/6'6"/235lbs

as rx'd: 13:35

Comment #166 - Posted by: Raze at May 20, 2009 9:35 AM

As Rx'd

17:57 min

M/34/202/6'0"

Comment #167 - Posted by: CER at May 20, 2009 9:40 AM

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)

Comment #168 - Posted by: Arthur M/34/5'11"/172 at May 20, 2009 9:40 AM

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.

Comment #169 - Posted by: Eric E at May 20, 2009 9:41 AM

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

as RX'd
16:36

Comment #170 - Posted by: Kristi at May 20, 2009 9:41 AM

14:03 as rx'd

Comment #171 - Posted by: JK17 M/26/6'2"/215 at May 20, 2009 9:41 AM

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

Comment #172 - Posted by: Jeff F 36/M/5'10"/184# at May 20, 2009 9:42 AM

Four rounds for time of:
Run 400 meters
50 Squats

12.00 PR

Finished w/ 3 - 20' rope climbs

Comment #173 - Posted by: CRAthens 37/M/603/187 at May 20, 2009 9:42 AM

8:18

Comment #174 - Posted by: Jacinto Rodríguez Piedra at May 20, 2009 9:42 AM

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.

Comment #175 - Posted by: ryan u. at May 20, 2009 9:44 AM

M/38/6'2"/200

As Rx.
12:25

Comment #176 - Posted by: Utey at May 20, 2009 9:51 AM

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

M/49/6'3"/230

Comment #177 - Posted by: Switz at May 20, 2009 9:57 AM

M/19/140

14:23

Comment #178 - Posted by: josh at May 20, 2009 9:58 AM

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

Comment #179 - Posted by: Alan at May 20, 2009 10:07 AM

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

17:00

Comment #180 - Posted by: Traci at May 20, 2009 10:07 AM

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?

Comment #181 - Posted by: Dave at Offutt at May 20, 2009 10:09 AM

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?"

Comment #182 - Posted by: Chuck Carswell at May 20, 2009 10:13 AM

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.

Comment #183 - Posted by: weisser at May 20, 2009 10:15 AM

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

Comment #184 - Posted by: CME f/30/160/5'6 at May 20, 2009 10:19 AM

as rx'd
12:02 pr

Comment #185 - Posted by: Robert W. at May 20, 2009 10:19 AM


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

Really felt like the treadmill slowed me down

Comment #186 - Posted by: CMB at May 20, 2009 10:23 AM

M/25/143/5'11"

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

Comment #187 - Posted by: Jon at May 20, 2009 10:24 AM

Time: 15:07.

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

Comment #188 - Posted by: cmgmd50 at May 20, 2009 10:26 AM

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!

Comment #189 - Posted by: cremus at May 20, 2009 10:29 AM

38m/6/186

12:32

Comment #190 - Posted by: #42MARQ - CrossFit Bucks at May 20, 2009 10:32 AM

M/22/6'0/180lbs

As Rx.
10:13

Comment #191 - Posted by: Clay_ZeRo_ at May 20, 2009 10:36 AM

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

Comment #192 - Posted by: sarahdvm at May 20, 2009 10:38 AM

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

Comment #193 - Posted by: Lance R at May 20, 2009 10:40 AM

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)

Comment #194 - Posted by: Brian Panther_CrossFit at May 20, 2009 10:44 AM

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?

Comment #195 - Posted by: julie parisien 5'8"/163/37 at May 20, 2009 10:46 AM

25/m/175

10:24 tied my PR

Comment #196 - Posted by: jake howard at May 20, 2009 10:47 AM

M/48/6'/184

7:15 As rx'd

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

33/m/210/6'5"

12:37

Comment #198 - Posted by: Corey at May 20, 2009 10:49 AM

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

Comment #199 - Posted by: MattP (m/47/5'11/173) at May 20, 2009 10:55 AM

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

M/21/6'3/206

Comment #200 - Posted by: Elvar at May 20, 2009 10:58 AM

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

Comment #201 - Posted by: David Hanson at May 20, 2009 10:59 AM

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.''

Comment #202 - Posted by: Nik Nichols/M/42yo/5f7in/165lbs at May 20, 2009 11:02 AM

16 min 05 sec

Comment #203 - Posted by: Nigel Gordijk at May 20, 2009 11:04 AM

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.

Comment #204 - Posted by: Pete m/25/75kg/1.80m at May 20, 2009 11:05 AM

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

Comment #205 - Posted by: logan at May 20, 2009 11:11 AM

Rx'd
12:37

Runs outside
Butt to ball

Comment #206 - Posted by: Momof3 at May 20, 2009 11:15 AM

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.

Comment #207 - Posted by: Mel 36/m/5'10"/175 at May 20, 2009 11:15 AM

11:31 as rx'd (PR)

Comment #208 - Posted by: MarcusG 5'9" 165 at May 20, 2009 11:20 AM

Forgot to add details...

* all squats unbroken

Comment #209 - Posted by: MarcusG 5'9" 165 at May 20, 2009 11:21 AM

28/m/65"/154lbs.

4 Rounds for Time of:

Run 400m
50 Squats

11:45

Jake: 12:30

Comment #210 - Posted by: STrump at May 20, 2009 11:21 AM

m/35/5'8/154

WOD as rx'd 9:53...

Comment #211 - Posted by: Shane Cross at May 20, 2009 11:30 AM

F/125#/5'3"/29

As R'xd 12:02

Comment #212 - Posted by: Lacee at May 20, 2009 11:31 AM

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

Comment #213 - Posted by: in8girl at May 20, 2009 11:34 AM

m/27/173

11:47, ran on Treadmill.

Comment #214 - Posted by: Matt Temesy at May 20, 2009 11:36 AM

r'xd

10:39 pr by 56sec

Comment #215 - Posted by: Scott at May 20, 2009 11:40 AM

WOD - 11:58

Comment #216 - Posted by: Rebar [50y/m/11st/70"] at May 20, 2009 11:43 AM

as rx'd:

11:24

Comment #217 - Posted by: Akos[HUN] (26/m/5'8/152lbs) at May 20, 2009 11:51 AM

Added an addition round to "the pack"

4 rounds
400m run
35 air squats

12:56

Comment #218 - Posted by: DJ at May 20, 2009 11:51 AM

4 rounds:

10 x 40M sprint

50 X squat

15:10

Comment #219 - Posted by: time 2 cf M/46//150 at May 20, 2009 11:52 AM

as rx'd

13:15 PR by 5 seconds

ass to dynamax :)

Comment #220 - Posted by: biff f/27/5'5/144 at May 20, 2009 11:54 AM

WOD - 11:58

Comment #221 - Posted by: Rebar [50y/m/11st/70"] at May 20, 2009 11:55 AM

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

Comment #222 - Posted by: Pete M/51/215 at May 20, 2009 11:55 AM

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

Comment #223 - Posted by: connor at May 20, 2009 11:59 AM

M/31/225#

as Rx'd
17:08

Did it in about 120 degrees here.

Comment #224 - Posted by: Patrick at May 20, 2009 12:05 PM

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.

Comment #225 - Posted by: gimmejava at May 20, 2009 12:08 PM


M/18/170

Four rounds for time of:
Run 400 meters
50 Squats

Time = 9:55

Comment #226 - Posted by: CRoda at May 20, 2009 12:12 PM

15:30
ran outside, A2A squats

Comment #227 - Posted by: OPT Mommy at May 20, 2009 12:14 PM

M/25/160 USMC

7:23

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

Comment #228 - Posted by: Matt at May 20, 2009 12:15 PM

row 10 mins
CFWU 3x10

5 rounds in 19:20

3x30 seesaw
1x30 hammers

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

Comment #229 - Posted by: budd-50-5-9 170 CF 06 at May 20, 2009 12:20 PM

24/m/175

used treadmill

10:11

Comment #230 - Posted by: NickR at May 20, 2009 12:20 PM

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?

Comment #231 - Posted by: Matt 19/m/5'8"/165# at May 20, 2009 12:21 PM

DL 365x5x5
then

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

Comment #232 - Posted by: B-Mo 6', m,32,195 at May 20, 2009 12:22 PM

M 34/138/5'7"

As rx'd: 11:50

Comment #233 - Posted by: Dan at May 20, 2009 12:23 PM

#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.

Comment #234 - Posted by: Rick at May 20, 2009 12:23 PM

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

Comment #235 - Posted by: goap at May 20, 2009 12:24 PM

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)

Comment #236 - Posted by: NewCrossfitMom at May 20, 2009 12:24 PM

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

Comment #237 - Posted by: Darnnell at May 20, 2009 12:28 PM

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

Comment #238 - Posted by: Lynchy at May 20, 2009 12:31 PM

14:20

Comment #239 - Posted by: Harold at May 20, 2009 12:33 PM

20/M/6'4''/205

as RxD

11:00 minutes

Comment #240 - Posted by: Matt at May 20, 2009 12:38 PM

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

Comment #241 - Posted by: brian t at May 20, 2009 12:39 PM

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.

Comment #242 - Posted by: Patrick at May 20, 2009 12:39 PM

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

Comment #243 - Posted by: Chris S at May 20, 2009 12:39 PM

m/19/6'1/165

as rx'd

10:09

Comment #244 - Posted by: Phil at May 20, 2009 12:39 PM

m/35/195/6'

As Rx'd: 11:54

Comment #245 - Posted by: Chris at May 20, 2009 12:44 PM

m/41/193

14:41

Comment #246 - Posted by: sean at May 20, 2009 12:53 PM

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

Comment #247 - Posted by: jeff at May 20, 2009 12:53 PM

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

Comment #248 - Posted by: Melinda at CrossFit Persevere at May 20, 2009 12:56 PM

CFWU x 3

As rx'd

13:31

M/49/5'8"/172

Comment #249 - Posted by: Mark at May 20, 2009 1:01 PM

24/M/185

Ran on 8.5 setting on treadmill.

13:36

Comment #250 - Posted by: Steven K at May 20, 2009 1:06 PM

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

Comment #251 - Posted by: Jenea PLATOON FITNESS at May 20, 2009 1:20 PM

as rx'd 14:38

Comment #252 - Posted by: Matt at May 20, 2009 1:21 PM

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

Comment #253 - Posted by: Rene' m/39/5'10"/182 at May 20, 2009 1:22 PM

As RX'd 12:43

Comment #254 - Posted by: John23/5'7/170# at May 20, 2009 1:24 PM

M/36/6'1"/185

Ran laps on path that is approximately 600 yards.

12:42

Beautiful day in Middle Tennessee!!!!!

Comment #255 - Posted by: Cayce13 at May 20, 2009 1:28 PM

M/40/6'0"/168 lbs

As Rx'd: 11:37

Comment #256 - Posted by: MattyB at May 20, 2009 1:29 PM

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

Comment #257 - Posted by: Jeremy M/27/6'3''/207 at May 20, 2009 1:30 PM

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

Comment #258 - Posted by: jfett at May 20, 2009 1:30 PM

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

Comment #259 - Posted by: Emily at May 20, 2009 1:33 PM

M-35-168lbs-5'10"

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

Comment #260 - Posted by: Kiko at May 20, 2009 1:34 PM

As Rx'd: 17:47

Comment #261 - Posted by: Chu 29/M/5'7"/195 at May 20, 2009 1:37 PM

13:17 as Rx'd

Comment #262 - Posted by: Benny1 M/40/74"/220 at May 20, 2009 1:41 PM

male 45 5'10" 202

as rx'd - 15:00(estimate)

Comment #263 - Posted by: John at May 20, 2009 1:44 PM

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

Comment #264 - Posted by: ChadWHall M21/6'1/182 at May 20, 2009 1:47 PM

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

Comment #265 - Posted by: johnathon in seattle 27/5'8/157 at May 20, 2009 1:50 PM

as rx'd
10:18

Comment #266 - Posted by: chris r/20m/5'10"/165 at May 20, 2009 1:56 PM

15:52 as rx'd.

asthma is awesome!

Comment #267 - Posted by: benji at May 20, 2009 1:56 PM

14:00 flat on treadmill. Bummer

Comment #268 - Posted by: bill m/50/72"/212 at May 20, 2009 1:57 PM

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.

Comment #269 - Posted by: Jason at May 20, 2009 1:58 PM

10:06 RX'd

Comment #270 - Posted by: Dan M/25/210 Johns Hopkins at May 20, 2009 1:58 PM

21:47

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

Comment #271 - Posted by: A.W. at May 20, 2009 1:59 PM

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

27M 6'5" 215#

Comment #272 - Posted by: jwardman at May 20, 2009 2:00 PM

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

Comment #273 - Posted by: justaman - liberty sc at May 20, 2009 2:00 PM

09.05.20

12:53

Comment #274 - Posted by: rick ihrie at May 20, 2009 2:02 PM

That Kurtis is awesome.

Comment #275 - Posted by: Dave in Munich at May 20, 2009 2:02 PM

As Rx'd 6:54 to 7:05

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

Comment #276 - Posted by: Mr. T 25/5'7"/199 at May 20, 2009 2:03 PM

10:28 as rx'd

Comment #277 - Posted by: IronMike m/26/5'10"/165 at May 20, 2009 2:05 PM

cfwu, 18:14 as rx'd

Comment #278 - Posted by: sam p at May 20, 2009 2:07 PM

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

Comment #279 - Posted by: Kat at May 20, 2009 2:09 PM

as rx'd 11:59

Comment #280 - Posted by: TMart m/20/5'10"/180 at May 20, 2009 2:09 PM

as rx'd

10:59

Comment #281 - Posted by: tyler 29/m/200 at May 20, 2009 2:09 PM

m/21/150/5'7

as rx'd:

12:50

S/f

Comment #282 - Posted by: dillon at May 20, 2009 2:11 PM

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

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

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

Comment #283 - Posted by: Jez Green at May 20, 2009 2:17 PM

37/m/5'11/193

as rx'd

12:57

Comment #284 - Posted by: Vegas Dave at May 20, 2009 2:34 PM

10:46 as RxD

Comment #285 - Posted by: ZachM_PantherCF_71''_190 at May 20, 2009 2:37 PM

WOD as prescribed: 11:18

Comment #286 - Posted by: M@ at May 20, 2009 2:41 PM

M/22/5'11/170

Four rounds for time of:
Run 400 meters
50 Squats

Time = 11:10

Comment #287 - Posted by: JoshR at May 20, 2009 2:41 PM

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.

Comment #288 - Posted by: mikem at May 20, 2009 2:45 PM

43/171

As rx'd:

12:15 - PR by 30 seconds

Comment #289 - Posted by: Rick Cantu at May 20, 2009 2:47 PM

As RX'd: 10:07

Comment #290 - Posted by: R.Lee_Seattle at May 20, 2009 2:53 PM

M 42, 168

11:23

Comment #291 - Posted by: RCB at May 20, 2009 2:54 PM

m/41/160

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

17:29

Comment #292 - Posted by: Brian at May 20, 2009 2:58 PM

That one broke a sweat.

Comment #293 - Posted by: Drew at May 20, 2009 3:05 PM

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

Comment #294 - Posted by: Holly at May 20, 2009 3:05 PM

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!

Comment #295 - Posted by: Melissa Cvjeticanin CF Mississauga at May 20, 2009 3:06 PM

I added 12 pullups in each set.

SO
4 rounds of:

400 meter run
12 pullups
50 squats

19:07. Not bad.

Comment #296 - Posted by: Omar Omar at May 20, 2009 3:15 PM

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

Comment #297 - Posted by: Thunder at May 20, 2009 3:18 PM

CrossFit Warm Up

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

Comment #298 - Posted by: Thomas Baklayan at May 20, 2009 3:18 PM

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

Comment #299 - Posted by: Sean at May 20, 2009 3:20 PM

10:36

31/m

Comment #300 - Posted by: Sifu Page at May 20, 2009 3:21 PM

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

Comment #301 - Posted by: surffire at May 20, 2009 3:22 PM

11:58 as rxd

Comment #302 - Posted by: Charles L at May 20, 2009 3:25 PM

F/25/5'5/160

21:53 as rx'd

Comment #303 - Posted by: Catherine at May 20, 2009 3:31 PM

Day behind. Row/Bench, details there.

Comment #304 - Posted by: bingo at May 20, 2009 3:33 PM

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

Comment #305 - Posted by: mr blue at May 20, 2009 3:39 PM

cfwu
WOD sub 500m row for 400m run

16:12

post: combatives

Comment #306 - Posted by: hiflyer51 at May 20, 2009 3:44 PM

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

Comment #307 - Posted by: chris l at May 20, 2009 3:44 PM


9:34 pr ( by around 10 seconds)

Course is FAQ course and IS SHORT.

Squats may be a little high as well??

Comment #308 - Posted by: Kevin McClellan 47/M/195 at May 20, 2009 3:48 PM

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

Comment #309 - Posted by: adam (m/22/5'9"/162) at May 20, 2009 3:55 PM

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

Comment #310 - Posted by: magnus 23/5'8"/150 at May 20, 2009 4:01 PM

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

Comment #311 - Posted by: broderboy at May 20, 2009 4:02 PM

12:57 (pr! by 36 secs)

Comment #312 - Posted by: Kyle A. at May 20, 2009 4:03 PM

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.

Comment #313 - Posted by: Ronnieboy at May 20, 2009 4:06 PM

10:42
As Rx'd

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

Comment #314 - Posted by: Julie D F32/116/5'0" at May 20, 2009 4:10 PM

M/24/181

As Rx'd:
13:06

Comment #315 - Posted by: Erik Fay at May 20, 2009 4:10 PM

subbed 10 reps of 65 lbs OH Squats

16:18

Comment #316 - Posted by: DNICE/M/34/175 at May 20, 2009 4:11 PM

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.

Comment #317 - Posted by: rjf (Since 07-20-07. WOD no. 503) at May 20, 2009 4:14 PM

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)

Comment #318 - Posted by: Pete - Decatur, GA at May 20, 2009 4:19 PM

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

Comment #319 - Posted by: jef at May 20, 2009 4:24 PM

f/36/5'2"/108

as Rx:

16:16

Comment #320 - Posted by: belle at May 20, 2009 4:24 PM

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

Comment #321 - Posted by: jt/6'0"/180/27 yo at May 20, 2009 4:26 PM

19:47 but I only did sets of 30 squats

Comment #322 - Posted by: Butter Chugs at May 20, 2009 4:27 PM

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

Comment #323 - Posted by: Shane/30/6'/182 at May 20, 2009 4:28 PM

6'/28/205/M

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

Fo' shizzle.

Comment #324 - Posted by: StunZeed at May 20, 2009 4:29 PM

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

21/M/6'/165

Comment #325 - Posted by: Anders at May 20, 2009 4:30 PM

subbed 75 min. Ultimate frisbee.

Comment #326 - Posted by: ScottMacArthur at May 20, 2009 4:33 PM

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.

Comment #327 - Posted by: Tim at May 20, 2009 4:35 PM

27 yom 6'2" 160#

14:24 as rx'd.

Post: 100 ring pushups 4:57

Comment #328 - Posted by: Skeletor at May 20, 2009 4:37 PM

34yom / 217lbs

9:38 on Puppy

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

Comment #329 - Posted by: Bphantom at May 20, 2009 4:38 PM

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.

Comment #330 - Posted by: shawn Sieracki at May 20, 2009 4:39 PM

Rx'd 13:03

Comment #331 - Posted by: matt/31/180#/5"7 at May 20, 2009 4:44 PM

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.

Comment #332 - Posted by: Jonathan Brouckaert at May 20, 2009 4:45 PM

12:37

Comment #333 - Posted by: JoshL at May 20, 2009 4:47 PM

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

Comment #334 - Posted by: roden at May 20, 2009 4:50 PM

as rx'd

12:26

Comment #335 - Posted by: controlfreak at May 20, 2009 4:51 PM

10:41

Comment #336 - Posted by: tooljunky 28/m/5'10"/175 at May 20, 2009 4:53 PM

m/43/185

as rx'd
12:25

Comment #337 - Posted by: cosmo at May 20, 2009 4:54 PM

17:55

Comment #338 - Posted by: JPC at May 20, 2009 4:56 PM

12:24 as rx'd

Comment #339 - Posted by: Alan Cook - 24/5'8"/161 at May 20, 2009 4:56 PM

17:10

Comment #340 - Posted by: tom at May 20, 2009 4:58 PM

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

Comment #341 - Posted by: rhowk at May 20, 2009 5:00 PM

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

19:30 as rx'd

Comment #342 - Posted by: albert at May 20, 2009 5:00 PM

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

Comment #343 - Posted by: Brandon Ecker at May 20, 2009 5:01 PM

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

Comment #344 - Posted by: max niemiec at May 20, 2009 5:05 PM

My squats REALLY suck...anyway 11:32

Comment #345 - Posted by: s'more at May 20, 2009 5:06 PM

41/M/147

as rx'd

15:30

Comment #346 - Posted by: Nipur at May 20, 2009 5:11 PM

30 yom, 185 lbs


12:00 (pr) as rx'd

Comment #347 - Posted by: Jeff Weltmer at May 20, 2009 5:13 PM

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.

Comment #348 - Posted by: Hoff at May 20, 2009 5:14 PM

M/30/5'9"/185

3 rds in 9:09

Taking er easy, still recovering from hernia surgery.

Comment #349 - Posted by: Ryan at May 20, 2009 5:14 PM

16:24...squats killed me

Comment #350 - Posted by: wem at May 20, 2009 5:16 PM

M/39/219

14:27 as rx'd

Comment #351 - Posted by: Rob F at May 20, 2009 5:18 PM

M/44/170/67"

12:30

Comment #352 - Posted by: Steve - CF Ocean City at May 20, 2009 5:23 PM

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

Comment #353 - Posted by: rjg26 M/27/6'/177lb at May 20, 2009 5:25 PM

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

Comment #354 - Posted by: justinrocks M/35/174/6'1" at May 20, 2009 5:25 PM

as rx'd 14:34

Comment #355 - Posted by: Casey at May 20, 2009 5:25 PM

10:18, as Rx'd.

Comment #356 - Posted by: Ajax at May 20, 2009 5:25 PM

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.

Comment #357 - Posted by: Jim D. 48yom 165# 5'11" at May 20, 2009 5:27 PM

30/f/118

12:57

ouchie

Comment #358 - Posted by: nadia shatila at May 20, 2009 5:27 PM

did half... didnt have a timer

Comment #359 - Posted by: dbones at May 20, 2009 5:34 PM

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.

Comment #360 - Posted by: michaelg at May 20, 2009 5:37 PM

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.

Comment #361 - Posted by: Jordan Wright at May 20, 2009 5:39 PM

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

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

Comment #362 - Posted by: Greg A. at May 20, 2009 5:45 PM

M/30/168

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

11:24

Comment #363 - Posted by: gimpy at May 20, 2009 5:47 PM

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

Comment #364 - Posted by: chris at May 20, 2009 5:47 PM

33/m/160

13:35 as rx'd

Comment #365 - Posted by: mharris at May 20, 2009 5:47 PM

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

Comment #366 - Posted by: Sesoku at May 20, 2009 5:52 PM

10.26 pr by 1.30

Comment #367 - Posted by: Rosie in Atl at May 20, 2009 5:54 PM

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!

Comment #368 - Posted by: Raine at May 20, 2009 5:56 PM

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

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

10:32

Comment #369 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/175#) at May 20, 2009 6:02 PM

29/m/185

13:35

PR by 2:00.

Comment #370 - Posted by: Esteban - CrossFit Nasti at May 20, 2009 6:02 PM

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

Comment #371 - Posted by: brian p at May 20, 2009 6:03 PM

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

Comment #372 - Posted by: Camille at May 20, 2009 6:06 PM

15:51 rowed 500m

nursing a banged up knee

Comment #373 - Posted by: Brett_nyc at May 20, 2009 6:08 PM

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

:D

Comment #374 - Posted by: Benny1 M/40/74"/220 at May 20, 2009 6:08 PM

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.

Comment #375 - Posted by: Mark B.- New Orleans at May 20, 2009 6:10 PM

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

Comment #376 - Posted by: waderpro at May 20, 2009 6:11 PM

As Rx'd 14:45.

Comment #377 - Posted by: John Calgary M/48/190/5'11" at May 20, 2009 6:11 PM

as rx'd
13:34

Comment #378 - Posted by: shortstack at May 20, 2009 6:13 PM

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.

Comment #379 - Posted by: chelsea at May 20, 2009 6:16 PM

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

Comment #380 - Posted by: jake rubash 157/71/17yom at May 20, 2009 6:17 PM

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

Comment #381 - Posted by: johnmod at May 20, 2009 6:18 PM

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.

Comment #382 - Posted by: Nicky at May 20, 2009 6:22 PM

8:55

Comment #383 - Posted by: platoondaboo at May 20, 2009 6:23 PM

M/34/170

As rx'd

12:04

Comment #384 - Posted by: LMD_Mike at May 20, 2009 6:26 PM

btw: 154

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

Comment #385 - Posted by: seth c at May 20, 2009 6:29 PM

13:54

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

Comment #386 - Posted by: B. Rhaly at May 20, 2009 6:32 PM

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.

Comment #387 - Posted by: Pete Mielo at May 20, 2009 6:34 PM

M/48/5'9"/175

16:50

Tweaked my back somehow which made the squats very unpleasant.

Comment #388 - Posted by: Mike in RSM at May 20, 2009 6:40 PM


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)

Comment #389 - Posted by: Drew D M/23/6'/175# at May 20, 2009 6:40 PM

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

11:01

Comment #390 - Posted by: Karl at May 20, 2009 6:41 PM

Love the sprints!

as rx'd: 12:01

Comment #391 - Posted by: Dan in Warminster, pa at May 20, 2009 6:41 PM

just bought Every Second Counts from the CrossFit Store!

Comment #392 - Posted by: Ryan P at May 20, 2009 6:42 PM

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')

Comment #393 - Posted by: J.T. at May 20, 2009 6:49 PM

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

Comment #394 - Posted by: Cameron at May 20, 2009 6:51 PM

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..

Comment #395 - Posted by: slowweak at May 20, 2009 6:53 PM

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

Comment #396 - Posted by: RDSJ at May 20, 2009 6:56 PM

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

Comment #397 - Posted by: Eric in SD at May 20, 2009 6:56 PM

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

CFWUx2
as rx'd
12:05

Comment #398 - Posted by: Timmy B - 23/75"/210# at May 20, 2009 6:57 PM

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

Comment #399 - Posted by: Gene m/29/5'11"/175- Desert Crossfit at May 20, 2009 6:57 PM

15:23 (treadmill)

Comment #400 - Posted by: MJ @ Practice CF at May 20, 2009 7:08 PM

16:19

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

Comment #401 - Posted by: Daniel at May 20, 2009 7:12 PM

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

Comment #402 - Posted by: Christine P/38/F/120# at May 20, 2009 7:14 PM

First workout ever for crossfit today time 15:46.53

Comment #403 - Posted by: Matt C at May 20, 2009 7:16 PM

11:51 as rx'd

Comment #404 - Posted by: mpl at May 20, 2009 7:18 PM

14:43 as rx'd

Comment #405 - Posted by: Mattel m/40/190/70 at May 20, 2009 7:29 PM

11:40

Comment #406 - Posted by: Jonathan Showalter at May 20, 2009 7:33 PM

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

Comment #407 - Posted by: BPemberton at May 20, 2009 7:35 PM

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

Comment #408 - Posted by: e5fyrman at May 20, 2009 7:35 PM

JP- 19:30

Ski- 25:08

Comment #409 - Posted by: jp at May 20, 2009 7:40 PM

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

Comment #410 - Posted by: jeff_Roddy/m48yo/195/71' at May 20, 2009 7:49 PM

32/m/165

as rx'd 16:01

last time 16:10

Comment #411 - Posted by: karim at May 20, 2009 7:50 PM

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

Comment #412 - Posted by: kev at May 20, 2009 7:52 PM

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

Comment #413 - Posted by: Rob at May 20, 2009 7:59 PM

30m/158/70"

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

Comment #414 - Posted by: CtP at May 20, 2009 8:00 PM

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.

Comment #415 - Posted by: ben_pdx at May 20, 2009 8:05 PM

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!

Comment #416 - Posted by: Ani at May 20, 2009 8:07 PM

18:00.1 Painful WOD.

Comment #417 - Posted by: Charlie M/51 at May 20, 2009 8:08 PM

17:14
previous 15:27 pr

M/39/150

Comment #418 - Posted by: Ticotexas at May 20, 2009 8:08 PM

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.

Comment #419 - Posted by: Alan_S at May 20, 2009 8:13 PM

17:44

Comment #420 - Posted by: agriffin at May 20, 2009 8:21 PM

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

Comment #421 - Posted by: lfudickar at May 20, 2009 8:22 PM

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

12:28 as Rx'd

Comment #422 - Posted by: Kelsa D. f/27/135/5'4" at May 20, 2009 8:27 PM

10:25 as Rx'd with treadmill

Comment #423 - Posted by: Mike D. m/27/154/ 5'8" at May 20, 2009 8:28 PM

14:59 today. Much worse than last time.

Comment #424 - Posted by: Nick Wise at May 20, 2009 8:30 PM

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...

Comment #425 - Posted by: Justo at May 20, 2009 8:32 PM

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

Comment #426 - Posted by: Travis K. at May 20, 2009 8:35 PM

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!

Comment #427 - Posted by: jon h M/47/145 at May 20, 2009 8:35 PM

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...

Comment #428 - Posted by: Becca at May 20, 2009 8:36 PM

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

Comment #429 - Posted by: DEREK: 24/5'8''/185lbs. at May 20, 2009 8:37 PM

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

Comment #430 - Posted by: michael boman at May 20, 2009 8:44 PM

#101 Calgary Colin

Awesome time! Nice work

Comment #431 - Posted by: jon h M/47/145 at May 20, 2009 8:48 PM

15:38 as Rx'd

Comment #432 - Posted by: Brad B. at May 20, 2009 8:52 PM

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

Comment #433 - Posted by: Ransom at May 20, 2009 8:57 PM

13:59 as rx'ed

Comment #434 - Posted by: Rory Mac at May 20, 2009 8:59 PM

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

10:59

getting better, still room for improvement!!!

Comment #435 - Posted by: Troy at May 20, 2009 9:09 PM

M/29/6'/195
12:29

Comment #436 - Posted by: MoyToy at May 20, 2009 9:15 PM

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

Comment #437 - Posted by: Chris Saliba at May 20, 2009 9:17 PM

1st time as rx'd @ CSULB track:

10:55 (no but meter)

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

Comment #438 - Posted by: Brian "rhabdo" Soriano at May 20, 2009 9:17 PM

m/40/5'4"/140

12:32 (0:09 slower than PR)

Comment #439 - Posted by: FnTX at May 20, 2009 9:28 PM

m/25/5'7/194

13:13
on treadmill

Comment #440 - Posted by: steve at May 20, 2009 9:36 PM

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.

Comment #441 - Posted by: rbst m/33/5'10"/186 at May 20, 2009 9:45 PM

modified

outside - hills stairs and sunshine
distances unknown and not timed

it was good thanks

Comment #442 - Posted by: nathan m/29/5'9"/165lbs at May 20, 2009 9:47 PM

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

Comment #443 - Posted by: Jeff Pelton at May 20, 2009 9:48 PM

12:16

Comment #444 - Posted by: Herm at May 20, 2009 9:49 PM

9min

Comment #445 - Posted by: Ross/AUS at May 20, 2009 9:52 PM

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

new pr 10:00
old pr 10:27

Comment #446 - Posted by: JackM at May 20, 2009 9:56 PM

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

Comment #447 - Posted by: Julian at May 20, 2009 10:04 PM

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 #448 - Posted by: Daniel Krull at May 20, 2009 10:18 PM

Comment #379

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

Comment #449 - Posted by: Daniel Krull at May 20, 2009 10:29 PM

as rx'd
12'44''

Comment #450 - Posted by: crystal hammer 5'4''/125/25 at May 20, 2009 10:39 PM

15:11

Comment #451 - Posted by: schibs at May 20, 2009 10:40 PM

as rx'ed

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

Comment #452 - Posted by: ajwolf at May 20, 2009 10:40 PM

As rx'd
12:38

Comment #453 - Posted by: Dano at May 20, 2009 11:04 PM

13:17asRx'd

Comment #454 - Posted by: Mark C at May 20, 2009 11:13 PM

M/32/160 6'1

14:03 (?)

Comment #455 - Posted by: Nathan Barnett Herrera at May 20, 2009 11:17 PM

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!

Comment #456 - Posted by: Tye at May 20, 2009 11:22 PM

as rx'd,
13:55

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

Comment #457 - Posted by: Hank Scorpio at May 20, 2009 11:59 PM

As rxd: 11:47.

Comment #458 - Posted by: Xman at May 21, 2009 12:03 AM

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!

Comment #459 - Posted by: Seb Thrace at May 21, 2009 12:36 AM

On treadmill

13:25

Comment #460 - Posted by: MattF at May 21, 2009 12:48 AM

4 x Bike 90sec, 25 squats 22mins

Comment #461 - Posted by: Paul at May 21, 2009 2:17 AM

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.

Comment #462 - Posted by: Pedro Barrera,Scotland at May 21, 2009 2:17 AM

9:08
PR by 10 seconds

Comment #463 - Posted by: J9 at May 21, 2009 2:34 AM

14:57

Comment #464 - Posted by: TomO/42/M/200 at May 21, 2009 2:40 AM

13:24, last was 13:24

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

Comment #465 - Posted by: Skylar at May 21, 2009 2:56 AM

Whoops, last was 13:40

Comment #466 - Posted by: Skylar at May 21, 2009 2:56 AM

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 :-(

Comment #467 - Posted by: Andoryu in Japan M/31/6'/187 at May 21, 2009 3:45 AM

m/23/5'9/162

as rx'd

10:44

Comment #468 - Posted by: s.cooper at May 21, 2009 4:11 AM

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

Comment #469 - Posted by: rocketman at May 21, 2009 4:13 AM

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

Comment #470 - Posted by: Bells M/6'1"/210 at May 21, 2009 5:03 AM

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

Comment #471 - Posted by: Ron F. at May 21, 2009 5:10 AM

F/27/110

15:03

Comment #472 - Posted by: shell at May 21, 2009 5:18 AM

Rx'd outside

9:35 pr by 24 sec

Comment #473 - Posted by: amped 34/M/190/6' at May 21, 2009 5:32 AM

15:30

Comment #474 - Posted by: Brad m/27/5'8/135lb at May 21, 2009 5:39 AM

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

Comment #475 - Posted by: Jack H at May 21, 2009 5:42 AM

11:14

Comment #476 - Posted by: CincyBurgs M/32/165/5'8" at May 21, 2009 5:47 AM

12.37

Comment #477 - Posted by: RecOnifer at May 21, 2009 5:48 AM

25/m/168

12:38 as RXed.

Comment #478 - Posted by: kksnodgrass at May 21, 2009 6:16 AM

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)

Comment #479 - Posted by: Elaine in Scotland at May 21, 2009 6:22 AM

14:26
As rx'ed on treadmill

Comment #480 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at May 21, 2009 6:30 AM

as rx'd

15:44

Comment #481 - Posted by: sking m/44/213 at May 21, 2009 6:31 AM

14:26

Comment #482 - Posted by: Rosser at May 21, 2009 7:12 AM

28-M-215lbs

13:05

Comment #483 - Posted by: Drew at May 21, 2009 7:16 AM

m/24/6'2/185

11:54 rx'd

Comment #484 - Posted by: Ryan P at May 21, 2009 7:33 AM

16:18

Comment #485 - Posted by: Malesja at May 21, 2009 7:43 AM

15:06

Comment #486 - Posted by: mfgilbert at May 21, 2009 7:47 AM

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.

Comment #487 - Posted by: clark at May 21, 2009 7:47 AM

cfwu then

as rx'd.

12:50

Comment #488 - Posted by: Dan at May 21, 2009 7:52 AM

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.

Comment #489 - Posted by: Phoenix at May 21, 2009 8:11 AM

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!

Comment #490 - Posted by: NewnanJustin/M/30/5'9"/159 at May 21, 2009 8:11 AM

14:00 as rx'd on treadmill

Comment #491 - Posted by: EVAN at May 21, 2009 8:12 AM

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.

Comment #492 - Posted by: blades at May 21, 2009 8:25 AM

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

Comment #493 - Posted by: K.P. at May 21, 2009 9:13 AM

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

12:08

Comment #494 - Posted by: Andrew at May 21, 2009 9:40 AM

48 m 5'10 199

cfwu x 3

as rx'd 9:37

Comment #495 - Posted by: Mark Barry at May 21, 2009 9:53 AM

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

Comment #496 - Posted by: Brian at May 21, 2009 9:57 AM

As RXed - 20:00 minutes

Comment #497 - Posted by: Matt Gilson at May 21, 2009 10:05 AM

30/f/134

21 minutes

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

Comment #498 - Posted by: Jess at May 21, 2009 10:05 AM

10:30 as Rx'd

Comment #499 - Posted by: gary martins at May 21, 2009 10:41 AM

10:49

Comment #500 - Posted by: Nicholas at May 21, 2009 10:46 AM

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

Comment #501 - Posted by: mwarb at May 21, 2009 10:58 AM

5 rds, 13:49

Comment #502 - Posted by: ferg at May 21, 2009 11:04 AM

12:37

Comment #503 - Posted by: dcyn at May 21, 2009 11:05 AM

m/25/208

11:52

My 2nd crossfit workout and I'm getting hooked

Comment #504 - Posted by: Matt at May 21, 2009 11:07 AM

12:39 done after "Twins"

Comment #505 - Posted by: Jesse Emers 24/m/195 at May 21, 2009 11:25 AM

19:00

around the neighborhood...longer than rxd

Comment #506 - Posted by: bk at May 21, 2009 11:31 AM

This was the first WOD completed as prescribed.

20:18

Comment #507 - Posted by: JSimon at May 21, 2009 11:47 AM

28/6'1"/210

19:04

Comment #508 - Posted by: Dev at May 21, 2009 11:54 AM

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!


Comment #509 - Posted by: kevin o at May 21, 2009 12:07 PM

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%).

Comment #510 - Posted by: jeffdpoll at May 21, 2009 12:08 PM

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!!!!

Comment #511 - Posted by: Browler at May 21, 2009 12:37 PM

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.

Comment #512 - Posted by: mas 52/M/150 at May 21, 2009 12:45 PM

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

Comment #513 - Posted by: Butter Chugs at May 21, 2009 1:03 PM

WOD as Rx'd

F/37/120/5'5"

11:37

400m run on road

Comment #514 - Posted by: Kendra B at May 21, 2009 1:29 PM

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.

Comment #515 - Posted by: jared 30m/6'/210 at May 21, 2009 1:30 PM

36/m/6'3"/225

3 rounds

400m run
20 squats

12:09

Comment #516 - Posted by: bill2073 at May 21, 2009 1:37 PM

m/178cm/91kg/33y

as rx'd
14:35

Comment #517 - Posted by: gepeto at May 21, 2009 1:37 PM

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

Comment #518 - Posted by: KOA2 at May 21, 2009 1:56 PM

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.

Comment #519 - Posted by: m cowboyd at May 21, 2009 2:02 PM

080927

28:44

090520

3 rounds

22:27

Comment #520 - Posted by: EMelton at May 21, 2009 2:02 PM

40 box jumps
50 squats

13:27

M/47/5'7"/170

Comment #521 - Posted by: steve lafleur at May 21, 2009 2:06 PM

11:57

Comment #522 - Posted by: Smithy/m/48/5'10"/165 at May 21, 2009 2:23 PM

13:00

Comment #523 - Posted by: ZebLevine at May 21, 2009 3:00 PM

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

Comment #524 - Posted by: Harpo m/41/5'7"/145 at May 21, 2009 3:01 PM

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.


Comment #525 - Posted by: aether_tron at May 21, 2009 3:11 PM

13:41

Comment #526 - Posted by: Richard Orpen at May 21, 2009 3:57 PM

m/25/205

rx'd 10:10

Comment #527 - Posted by: skeens at May 21, 2009 4:20 PM

M/32/150lbs/5'5"

13:43
runs on treadmill

Comment #528 - Posted by: Brandon Burritt at May 21, 2009 4:26 PM

As Rx'd:
14:04

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

Comment #529 - Posted by: Eric Gohl 22/5'10/161 at May 21, 2009 4:35 PM

cfwux2
burgwux2

4 rds
400m
50 squats

15:53

Comment #530 - Posted by: marty c 6'/m/245#/46 at May 21, 2009 4:40 PM

10:40

Comment #531 - Posted by: will at May 21, 2009 4:46 PM

12:07

400m run was to first little rise and back

Comment #532 - Posted by: mdh at May 21, 2009 4:53 PM

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

Comment #533 - Posted by: COURTICE DP M/30/150 at May 21, 2009 4:55 PM

M/24/5'10/185

12:05 Rx'd

Comment #534 - Posted by: Linker at May 21, 2009 5:16 PM

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

Comment #535 - Posted by: Dean at May 21, 2009 5:22 PM

13:54

Comment #536 - Posted by: ecp2 36m/69/165 at May 21, 2009 5:38 PM

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

Comment #537 - Posted by: Tito M/30/6'2"/200 at May 21, 2009 5:44 PM

m/35/155

as rx'd
11:02

Comment #538 - Posted by: pebble at May 21, 2009 5:57 PM

M/40/188

Four rounds for time of:
Run 400 meters
50 Squats

14:13

Comment #539 - Posted by: toby or not toby at May 21, 2009 5:57 PM

biked 1 mile there, then 4 miles after workout

12:54 as rx'ed

F/25/145/5'9

Comment #540 - Posted by: Diana at May 21, 2009 6:54 PM

1 Mile Warmup

12:38

m/26/174

Comment #541 - Posted by: bloss at May 21, 2009 7:16 PM

15:50

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

Comment #542 - Posted by: mtvet/6'/215/44 at May 21, 2009 7:20 PM

16min ax rx'd

Comment #543 - Posted by: baker-b at May 21, 2009 7:53 PM

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

Comment #544 - Posted by: Julio V 5'5/199lbs/31yrs/m at May 21, 2009 7:58 PM

12:48 as rx'ed

Comment #545 - Posted by: amateur hour m/20/160/5'10" at May 21, 2009 8:19 PM

32/F/179/5'6"

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

9:41

Comment #546 - Posted by: JenniB at May 21, 2009 8:58 PM

cfwu x 3 (-squats)

on MSHS track
as rx'd

12:12

Comment #547 - Posted by: Chris J (m/38/5'11/172) at May 21, 2009 9:08 PM

using elliptical for run
18:30

Comment #548 - Posted by: I_M_Sam at May 21, 2009 9:15 PM

First official WOD for me.

15:52 as rx'd

Comment #549 - Posted by: Beely at May 21, 2009 9:29 PM

10:05 as rx'd

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

Comment #550 - Posted by: LBM0323 at May 21, 2009 10:14 PM

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....

Comment #551 - Posted by: Toralf at May 21, 2009 10:15 PM

Pack Version

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

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

Comment #552 - Posted by: Sean K. and Tommy B. at May 21, 2009 11:36 PM

11:00 flat

Comment #553 - Posted by: bearcat m/41/208 at May 21, 2009 11:55 PM

3 rounds
run 400, 25 squats

7.48

Comment #554 - Posted by: Grizzly at May 22, 2009 1:41 AM

10.27 (avg HR 188, max HR 196)

Comment #555 - Posted by: Bernie 162cm/68kg at May 22, 2009 2:30 AM

3 mile run
23:10
then 100 Squats

Comment #556 - Posted by: dyagg at May 22, 2009 4:41 AM

THURSDAY - May 21 - OFF

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


Comment #557 - Posted by: Danny Struck at May 22, 2009 5:14 AM

11:15

Comment #558 - Posted by: SMAC at May 22, 2009 7:00 AM

17 flat

Comment #559 - Posted by: jb305 at May 22, 2009 7:12 AM

16:30

Comment #560 - Posted by: ferb44 at May 22, 2009 7:22 AM

12:50 on treadmill

Comment #561 - Posted by: Chris M/22 m/5'9"/165 at May 22, 2009 8:12 AM

treadmill, 14

squats hurt after lunges

18:29

Comment #562 - Posted by: Anne at May 22, 2009 8:21 AM

16:30

Comment #563 - Posted by: SNUXOLL at May 22, 2009 8:26 AM


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

Comment #564 - Posted by: Matt A at May 22, 2009 8:47 AM

26/m/230

on treadmill
14:51

not bad woulda been faster if the track was open

Comment #565 - Posted by: jeremy griffethtalley at May 22, 2009 8:57 AM

m/29/6'1/194

as rx'd

13:49

Comment #566 - Posted by: matt b grand cayman at May 22, 2009 10:04 AM

M/33/70/170

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

treadmill 2.0 incline

Comment #567 - Posted by: MJ_SDG at May 22, 2009 10:31 AM

m/22/5'9"/160

16:01

first crossfit since december.

Comment #568 - Posted by: esk at May 22, 2009 10:56 AM

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

Comment #569 - Posted by: sofa at May 22, 2009 11:19 AM

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

Comment #570 - Posted by: Seth H. at May 22, 2009 11:49 AM

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

Comment #571 - Posted by: Seth H. at May 22, 2009 11:51 AM

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

Comment #572 - Posted by: nicole at May 22, 2009 1:42 PM

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.

Comment #573 - Posted by: Dryw m/30/5'9/172 at May 22, 2009 1:56 PM

14:58

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

Comment #574 - Posted by: Drew Kohler at May 22, 2009 2:30 PM

11:25

m/20/190

Comment #575 - Posted by: mackbrown21 at May 22, 2009 2:51 PM

m/44/175

2 mile run to warm up

as rx'd
11:32

Comment #576 - Posted by: Stu at May 22, 2009 3:05 PM

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.

Comment #577 - Posted by: bingo at May 22, 2009 3:16 PM

M/38/6'2"/200

As Rx.

22:17

Comment #578 - Posted by: Utey at May 22, 2009 3:17 PM

m/215/6'1"/28

12:15 as rxn

Comment #579 - Posted by: DoubleJ at May 22, 2009 3:40 PM

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

Comment #580 - Posted by: GU997 at May 22, 2009 3:43 PM

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

Pack: 35 squats
run-squats
Total 13:13

Comment #581 - Posted by: epicurious at May 22, 2009 3:47 PM

As rx'd 12:59

Comment #582 - Posted by: bruce at May 22, 2009 4:52 PM

19:14
run 400m
10x135lbs
20 bar dips

Comment #583 - Posted by: steele_man 6'2 215 at May 22, 2009 5:13 PM

14:25 as rx'd

Comment #584 - Posted by: A_Martinez at May 22, 2009 5:48 PM

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

Comment #585 - Posted by: PatS at May 22, 2009 6:38 PM

13:36

Comment #586 - Posted by: Thompson m/28/5'8"/135 at May 22, 2009 8:39 PM

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.

Comment #587 - Posted by: Spanky at May 22, 2009 8:48 PM

10.19
as Rxed

Comment #588 - Posted by: Adc (CrossFit Sydney) at May 22, 2009 11:41 PM

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 :)

Comment #589 - Posted by: Jimmy at May 23, 2009 12:53 AM

walk 1/4 mile warm up/cool down

treadmill @ 2% incline

18:19

Comment #590 - Posted by: Darren 37m/5'10/220 Pasadena, CA at May 23, 2009 1:05 AM

21:09

Comment #591 - Posted by: Gaston at May 23, 2009 3:14 AM

As rx'd
14:22

Comment #592 - Posted by: Rob at May 23, 2009 5:02 AM

As Rx'd

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

Comment #593 - Posted by: XAF at May 23, 2009 5:59 AM

m/40/67"/185#

rx'd

00:15:39

Comment #594 - Posted by: Anthony Rubino at May 23, 2009 6:54 AM

9:20
level 11 on treadmill

Comment #595 - Posted by: Lucien at May 23, 2009 7:45 AM

C-
10:59

Comment #596 - Posted by: Jeff & Charity @ CFSnohomish at May 23, 2009 8:02 AM

TIME - 12:35 (21 seconds off PR)

Comment #597 - Posted by: smithwick's at May 23, 2009 9:26 AM

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

Comment #598 - Posted by: Billy Olympic Crossfit at May 23, 2009 10:25 AM

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

Comment #599 - Posted by: fishnhat at May 23, 2009 10:50 AM

As Rx'd

11:31

Comment #600 - Posted by: Yelvi at May 23, 2009 12:24 PM

20 min.

Comment #601 - Posted by: Breacher M/34/6'3/240 at May 23, 2009 1:16 PM

15:51

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

Jaime m/ 29/ 221/ 68"

Comment #602 - Posted by: Jaime at May 23, 2009 1:56 PM

about 12 min
this one was killer i loved it

Comment #603 - Posted by: Mitchel Pirnat at May 23, 2009 2:47 PM

M/24/153 GregAwu

As Rx'd - 16:00

Comment #604 - Posted by: Y. Zhou at May 23, 2009 3:40 PM

M/21/260

As Rx'd - 13:51

Comment #605 - Posted by: Will at May 23, 2009 3:40 PM

Rx'd:
10:39

Comment #606 - Posted by: Jake at May 23, 2009 4:28 PM

as rx'd

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

Comment #607 - Posted by: Paul S_30/195/6'0 at May 23, 2009 4:47 PM

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

Comment #608 - Posted by: Tim U at May 23, 2009 4:57 PM

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.

Comment #609 - Posted by: KK at May 23, 2009 5:02 PM

12:35 as rx'd

Comment #610 - Posted by: Matt at May 23, 2009 7:00 PM

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

Comment #611 - Posted by: Aaron Engelsrud at May 23, 2009 7:44 PM

Four rounds for time of:
Run 400 meters
50 Squats

10:55

Comment #612 - Posted by: avitevet at May 23, 2009 11:09 PM

m/27/190
11.44

Comment #613 - Posted by: Danny at May 24, 2009 4:46 AM

14:00 did Michael yesterday = legs in cement.

Comment #614 - Posted by: sbennett at May 24, 2009 4:59 AM

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

Comment #615 - Posted by: Tamas at May 24, 2009 9:03 AM

13:54

Comment #616 - Posted by: Kyle at May 24, 2009 9:21 AM

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.

Comment #617 - Posted by: cedric at May 24, 2009 9:42 AM

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.

Comment #618 - Posted by: RLPack M/5'9/173# 28 y/o at May 24, 2009 11:00 AM

12:47 PR

Comment #619 - Posted by: Nathan G at May 24, 2009 12:30 PM

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

Comment #620 - Posted by: Mike Honcho M/30/5'10"/180 at May 24, 2009 2:05 PM

15:07 pathetic

Comment #621 - Posted by: Lance 26/M/69in/187lbs at May 24, 2009 2:18 PM

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.

Comment #622 - Posted by: Steve Smith 28YOM/5'10''/190# at May 24, 2009 3:01 PM

M/19/150lbs/5'6"

After 3 weeks off, wod as rx'd:

12:11

Comment #623 - Posted by: Justin Routt at May 24, 2009 3:50 PM

The Reverend: M/31/195

10:00 flat

(outdoor track saves lots of time on the transitions)

Comment #624 - Posted by: Matt at May 24, 2009 3:56 PM

M/38/167

12:35 as rx'd

Comment #625 - Posted by: Greg H at May 24, 2009 4:01 PM

10:51

20/m/157/5'9

Comment #626 - Posted by: Clack_Attack at May 24, 2009 6:31 PM

easy workout time 8:40

Comment #627 - Posted by: Tony at May 24, 2009 10:12 PM

28yo male, 180 lbs

as RX'd: 16:08

Comment #628 - Posted by: Webb at May 24, 2009 11:13 PM

As rx'd, on treadmill

16:15

Comment #629 - Posted by: Dave in Munich - 42/m/6'2"/200 at May 25, 2009 3:25 AM

16.10
14km-hr treadmill

Comment #630 - Posted by: footdoc at May 25, 2009 6:07 AM

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

Comment #631 - Posted by: Gunnar M/37/190/73" at May 25, 2009 8:42 AM

male 6'1 205lbs, 29yrs old

17:03

Comment #632 - Posted by: rick z at May 25, 2009 9:38 AM

as rx'd - outside

16:32

Comment #633 - Posted by: yordonov at May 25, 2009 10:46 AM

as rx'd - outside

16:32

Comment #634 - Posted by: yordonov at May 25, 2009 10:49 AM

11.36 - on treadmill speed 15km/hr

Comment #635 - Posted by: keeley, F, 22yrs, 50kg at May 25, 2009 12:57 PM

m/6'3"/180/30

On track 13:54 (still recovering from back)

Comment #636 - Posted by: Chinchen at May 25, 2009 2:46 PM

12.31, outdoor climbing yesterday

Comment #637 - Posted by: Jon A at May 25, 2009 2:58 PM

11:47 as rx'd

Comment #638 - Posted by: scugs at May 25, 2009 4:17 PM

13:50 as rx'd

Comment #639 - Posted by: Ryan 22/m/5'11/175# at May 25, 2009 6:59 PM

13:32

Comment #640 - Posted by: Zan at May 25, 2009 7:15 PM

10:56
2 degree incline

heavy squats
worked up to 315..

light snatch work

Comment #641 - Posted by: skichiiwa at May 25, 2009 8:06 PM

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

Comment #642 - Posted by: morisong at May 25, 2009 10:49 PM

10.54 as r/x on a track at dawn.

Beautiful

Comment #643 - Posted by: nick sydney m/37/6ft/185 at May 25, 2009 11:42 PM

15:01

Comment #644 - Posted by: David Winsinger at May 26, 2009 5:10 AM

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.

Comment #645 - Posted by: Anton at May 26, 2009 6:41 AM

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

Comment #646 - Posted by: scubasteve 37 170 at May 26, 2009 6:57 AM

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'

Comment #647 - Posted by: Baker at May 26, 2009 8:40 AM

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!

Comment #648 - Posted by: john20_arkansas at May 26, 2009 9:29 AM

As rx'd:

18:35 on outdoor track

Comment #649 - Posted by: Woo - m/28/185/5'7' at May 26, 2009 11:02 AM

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

Comment #650 - Posted by: Richie D. at May 26, 2009 11:39 AM

EJ
M/36/170
11:30
EJ

Comment #651 - Posted by: EJ at May 26, 2009 5:36 PM

Four rounds for time of:
Run 400 meters
50 Squats

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

11:41

Comment #652 - Posted by: Louis Herrera Jr at May 26, 2009 6:17 PM

10:55

Comment #653 - Posted by: jk-M/37/66"/165# at May 26, 2009 6:40 PM

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

Comment #654 - Posted by: bcb373 at May 26, 2009 7:17 PM

m/36/6'4"/94kg

Porch
3 rounds
Run 400mtr
50 Squats

10:42

Comment #655 - Posted by: JT at May 27, 2009 1:35 AM

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

Comment #656 - Posted by: Adam at May 27, 2009 7:42 AM

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

Comment #657 - Posted by: Francis Vu Nguyen at May 27, 2009 10:05 AM

18'09" as rx'd

Comment #658 - Posted by: James GS at May 27, 2009 1:01 PM

18:32 as rxd

Comment #659 - Posted by: Shannon Carr at May 27, 2009 1:47 PM

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

Comment #660 - Posted by: nick M/25/202/6' at May 27, 2009 1:48 PM

21:55 as rx'd

Comment #661 - Posted by: EdC at May 27, 2009 4:14 PM

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

Comment #662 - Posted by: Strohs M/47/6'/182 at May 27, 2009 5:27 PM

as rx'd:

13:45

Comment #663 - Posted by: MikeyPaul - m/27/5.8/175 at May 27, 2009 6:07 PM

Total time = 14:43

Comment #664 - Posted by: Miyagi 29/m/168# at May 27, 2009 6:08 PM

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

Comment #665 - Posted by: RB at May 27, 2009 6:12 PM

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.

Comment #666 - Posted by: Renraf at May 27, 2009 8:32 PM

rxd 11:12

Comment #667 - Posted by: buggzilla at May 27, 2009 8:35 PM

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.

Comment #668 - Posted by: Karsk (55 M 5'9" 185lbs) at May 28, 2009 9:09 AM

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

Comment #669 - Posted by: malone at May 28, 2009 12:44 PM

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.

Comment #670 - Posted by: jrm at May 28, 2009 7:10 PM

14.59. Prior Times 16.18, 14.34.

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

Comment #671 - Posted by: Jon - 40/170/5'11" xfit since 6/08 at May 29, 2009 9:25 AM

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...

Comment #672 - Posted by: AaronV at May 29, 2009 12:10 PM

as rx'd:

11.21

Comment #673 - Posted by: Zeb G at May 30, 2009 5:29 AM

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

Comment #674 - Posted by: rowcoach at May 30, 2009 8:58 AM

AT THE PV TRACK:

12:32

11:50 (pr)

Comment #675 - Posted by: al deezy (32m-155) at May 30, 2009 10:33 AM

@thePVtrack

12:19

[PR 12:07]


T-Rex 12:31

Comment #676 - Posted by: stinker [27/m/165#] at May 30, 2009 10:53 AM

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

12:00

Comment #677 - Posted by: pucla dad at May 30, 2009 11:50 AM

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...

Comment #678 - Posted by: Chris M_39/M/185 at May 30, 2009 12:55 PM

17:12

Comment #679 - Posted by: MonkeyBoy at May 30, 2009 1:51 PM

As rx'd: 17:49

Comment #680 - Posted by: JTeets at May 30, 2009 8:50 PM

runs on the road
11:36

Comment #681 - Posted by: JENNY O. 38F/132# at June 1, 2009 6:39 AM

CFWU 3x10 -Overhead Squats

14:39

Comment #682 - Posted by: Big-T (M/5'2"/155/25yo) at June 1, 2009 7:12 AM

rx'd: 11:32

pr by :23.

Comment #683 - Posted by: Joel B. at June 1, 2009 11:48 AM

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.

Comment #684 - Posted by: soccerman/23/182/6' at June 1, 2009 8:33 PM

Porch Scaling:

3 rounds of:

-Run 400m
-50 squats

14:38

Comment #685 - Posted by: BobO (m/23/6'5"/190) at June 1, 2009 10:32 PM

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

Comment #686 - Posted by: KrisBelucci at June 2, 2009 3:11 AM

Four rounds for time of:
Run 400 meters
50 Squats

26:42

Comment #687 - Posted by: David L at June 2, 2009 9:49 AM

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

Comment #688 - Posted by: Gundy at June 2, 2009 2:26 PM

As Rx'd. 12:19

Comment #689 - Posted by: Erik at June 2, 2009 3:21 PM

28/m/190

as rx'd: 10:08

Comment #690 - Posted by: MoGreene at June 3, 2009 3:58 AM

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

Sub'd500m C2rows for run:

19:06

Comment #691 - Posted by: TommyKrackCorn at June 3, 2009 5:25 AM

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

Comment #692 - Posted by: Bill Brown jr at June 3, 2009 10:23 AM

34 yom 203 lbs

As rx'd 18:20 @ Jefferson track

Comment #693 - Posted by: kgw at June 3, 2009 11:27 AM

12:16 on treadmill set at 3.0 elevation

Comment #694 - Posted by: mike mcgee m/35/180 at June 4, 2009 10:05 AM

ran track @ edmonds.
13.29

Comment #695 - Posted by: spatterson at June 4, 2009 10:20 AM

F/41/130

16:01
rx'd on treadmill

Comment #696 - Posted by: Sharon Miller at June 4, 2009 8:52 PM

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

Comment #697 - Posted by: EM at June 5, 2009 3:51 PM

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

Comment #698 - Posted by: jonfaiella at June 17, 2009 8:15 AM

M/31/201

Pack
Three rounds
400 M
35 Squats time 14:32

Comment #699 - Posted by: Q at June 18, 2009 3:18 PM

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

Comment #700 - Posted by: alan firth at June 22, 2009 6:38 PM

13:05

Comment #701 - Posted by: georgecole3 at June 25, 2009 6:52 AM

14:08

Comment #702 - Posted by: DT Caywood at June 25, 2009 8:32 AM

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

Comment #703 - Posted by: Yesh at June 26, 2009 9:32 AM

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!

Comment #704 - Posted by: soccerman/23/182/6' at July 8, 2009 8:01 PM

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!

Comment #705 - Posted by: soccerman/23/182/6' at July 8, 2009 8:02 PM

12:13

Comment #706 - Posted by: Charbs 23/190/m at July 9, 2009 4:07 AM

as rx'd: 15:36

Comment #707 - Posted by: medley at July 9, 2009 4:36 AM

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).

Comment #708 - Posted by: CJ at July 9, 2009 4:47 AM

as RXd:
13'55"

Comment #709 - Posted by: Mikelle at July 9, 2009 9:23 AM

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

Comment #710 - Posted by: Slam at July 9, 2009 11:46 AM

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

Comment #711 - Posted by: Ben at July 9, 2009 12:40 PM

Did the WOD as rxd- 13:52

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

Comment #712 - Posted by: germskr at July 9, 2009 5:51 PM

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.

Comment #713 - Posted by: Kell_e at July 9, 2009 6:06 PM

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!

Comment #714 - Posted by: Travis at July 11, 2009 9:53 AM

6'3" 240lb male - 15:05

Comment #715 - Posted by: Ware at July 11, 2009 6:09 PM

6' 228lb male - 14:31

1st Crossfit workout ever !

Comment #716 - Posted by: 6 Bravo 21 at July 11, 2009 6:58 PM

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

Comment #717 - Posted by: BrianG at July 13, 2009 9:06 AM

930

Comment #718 - Posted by: Ryan Byrnes at July 21, 2009 4:30 PM

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.

Comment #719 - Posted by: Nainoa at July 28, 2009 11:08 AM

at rx 10:56

Comment #720 - Posted by: mark m/24/74"/198# at August 29, 2009 8:21 AM

at park instead of track

13:46

Comment #721 - Posted by: Manchild at September 3, 2009 9:53 AM

as r'xd
16:14

Tuck sit / L-sit / tuck planche 3x10sec

Comment #722 - Posted by: Seb H at May 20, 2010 1:55 PM

AS R'XD
15:26

Comment #723 - Posted by: bell at June 14, 2010 5:01 PM
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