July 9, 2009
Four rounds for time of:
Run 400 meters
Post time to comments.
Compare to 090520.
Chris Spealer: Quest for 100 Pull-ups, CrossFit Journal Preview - video [wmv] [mov]
Strongman Stone by Rob Orlando, CrossFit Journal Preview - video [wmv] [mov]
2009 Affiliate Cup Workout and Schedule
2009 CrossFit Games Individual Competitor Teaser
Posted by lauren at July 9, 2009 7:27 AM
wait, I think I misread that... 50?!.. fine fine...
I just started doing crossfit and am wondering if the squats in this WOD are body weight or weighted/
For the record I believe them to be and hope they are body weight ;)
Body weight squats with full range of motion.
yes they are body......man my legs are still a wreck from tuesday, time to dig deep on the wod
always bodyweight unless specifies certain weight... enjoy
First time posting on the comment section. I was introduced to Crossfit in my police academy but fell away from it soon after. I tried doing globo-gym type workouts but I never felt (or looked) any better after them.
I got back into Crossfit and am 100 percent comitted this time. I love the variety that Coach continually provides. The journal articles are amazing. I have gotten my brother hooked and my wife has started working out with me as well (even though she thinks I talk about CF waaaay to much). It really is for everyone. Thank you Crossfit for making me better prepared to go home to my family every night.
I really was hoping for something like a 2k row.
ABSOLUTELY fantastic video-congratulations Chris!
This ought to push the legs after those front squats!
Although that is still impressive work, I would never describe it as pull ups , arms hardly got inside 90. Good work though .
Awesome job Chris!!! Glad I got to be there to witness the momentous occasion!
This one looks fun. Weather should be perfect for a run in the park tomorrow and 200 squats!!!
Glad to give my shoulders a rest, right one a little tight after the last few WODs.
my legs are enjoying this cycle.
AHHHHHH My legs are killing me!!! This is gonna be fun.
jamsp @6:31PM...You're kidding right?
That blew me away.
It was pretty touching to see how the others felt about Speal as a person.
there must have been a 2 for 1 sale at the amazing video store. First I watched Dave do the run and thought holy crap then I watched Spealler do the pull-ups and and I am without speech.
WOW, just watched that video! Incredible job Chris.
Congrats. Good luck at the Games.
Man i can hardly walk after Tuesdays WOD, this should be FUN!
last time I did this I PR'd but couldn't walk right for 3 days and because my quads would inhibit contraction due to the soreness I almost twisted the crap out of my knee several times. (this has happened every time I've done this WOD but last time was the worst) Anyway, I'm sitting this one out this time, but I wish you all the best on this WOD. have fun and kick as$!
Those last 5 or 6 pullups look me on about reps 7-12. Impressive work.
Im not knocking Speals performance , just the definition of pull ups . The performance was top notch.
Those last 5 or 6 reps look like me doing pullups on reps 7-12. Impressive work.
I remember thinking this didn't sound too difficult last time -- WRONG! Jell-o, anyone?
I welcome the leg work. All your power is generated from the lower body.
Just learned (self taught = functional, but still ugly) the BF kip after about 2 months of attempting to break it down then build it back up.
I've only managed to string together 12 so far.
Amazing skill, endurance, and stamina. I am so very jealous.
Congratulations Speal. Can't wait to track your performance at the games.
Just started Crossfit a few weeks ago. I've enjoyed the new challenge. I thought that I was in decent shape.. no way. I'm losing upper body weight these first few weeks. Its not that big a deal, but I'm a skinny guy to begin with. Any fellow ectomorphs out there who have trained this way? I certainly am not up to the weights most of you are doing yet. Maybe that's it.
Back on the pain train...my hope is to be able to stand, without wobbling, after the last set of squats. At least the upper body gets a break!
What a killer, after the front squats I'm still walking like I've been sterilised with a hammer...
Besides jamsp, I thought there'd alot more comments about how these aren't pullups and I don't think he got his chin above the bar on numbers 80-91.
Way to get at it Chris!
Good luck at the CFgames
Ah, this was the first WOD I ever did in Crossfit back when I started this past May in Iraq. Fond memories to be sure. Can't wait to see how I've improved!
What an amazing testimonial to an awesome athelete and person. That combination is rarely seen these days. Any criticism of his great butterfly kip is really undeserved. His chin was over the bar each time and his elbows always broke 90 degrees. He just made it look too easy! Awesome. I know who I'll be pulling for in the CF games.
Chris...AMAZING! CONGRATULATIONS! Awesome work as always!
Always continuing to inspire, from my first day training with you @ CFPC and now! I'll be tracking your WODS @ the Games! GOOD LUCK!
I think I'll throw in some situps afterward. Gotta get out the soreness from Tuesday that made me rest today.
spealer WOW...Efficiency of movement personified!
Congratulations Chris on doing 100 anything nonstop. Thank you Coach for Crossfit. I do 5-6 WODs per week and love it. I disagree with Only 1 thing-the kipping pull up. I don't want to hear about elbows breaking a plane, his chin being over the bar or the benefit of maximal effort. Pull this crap in Basic, OCS or any SF training. To call these pull ups is an insult to those of us that pride themselves on their "Dead Hang" technique. Chris's chin was not over the bar on the 1st rep let alone reps 80-90. This is insulting and I am disappointed in the people that blindly follow this BS form.
I wish I would have looked at my time from last time, i could have totally beat it, I felt pretty good today!
nice, some speed work. finished building my rings today. they turned out good.
Ha, just did this one two days ago. Thought my time was decent, 14:39, next time I hope to shave at least two minutes off. Although, I do need to be able to use my legs the next day, so we'll see.
Those were classic "kipping" pull-ups. It amazes me how, no matter how incredible a performance can be, there are negative comments regarding the effort.
#23 Im not knocking Speals performance , just the definition of pull ups . The performance was top notch.
Find me the definition of a pull-up. If you're not "knocking" the performance, why question the effort.
#32 Besides jamsp, I thought there'd alot more comments about how these aren't pullups and I don't think he got his chin above the bar on numbers 80-91.
You need to watch the video again, and again after that if you still missed. ALL of his pull-ups were legit. To say otherwise is ignorant and insulting to the effort.
11:28 as rx'd (PR)
* all squats unbroken
Awesome vid. Speal, thank you for showing us what is possible.
185 x 5
225 x 5
255 x 5
305 x 3
355 x 3
390 x 1
405 x 1
425 x 1 (pr)
440 x 1 (pr)
11:52 Rx'd. Major burn on the squats - none of the sets unbroken. Runs felt faster than last time.
WOW good god man. The 100+ pull ups is crazy, and to anybody knocking it lets see you do it.
200# back squat, 135 push press, 10-10 down to 1-1, 15 mins n change.
“Defining deviancy down” is a commonly known phrase coined by the late New York Senator Daniel Patrick Moynihan. In 1993, Moynihan wrote a report entitled, "How We've Become Accustomed to Alarming Levels of Crime and Destructive Behavior," in which he argued that American culture and politics, with an increase in deviant behavior, redefines deviance and lowers the “normal” level of deviancy warranted by the increase in such behavior. In layman’s terms, with an increase in violent behavior, some crimes become normal and only extraordinary crimes are of interest to us.
No personal ill will towards the performer, but the substitution of extraordinary numbers for quality of performance has resulted in our redefining of "pull ups". While I appreciate the rationale behind kipping pull ups and one can argue the relative benefits of one versus the other, kipping pull ups and "standard" pull ups are different animals. Indeed, by the criteria established for the CF games, the kipping PU's in Mr. Spealman's performance failed to meet the test. As one poster mentioned previously, his elbows didn't even break 90. What's next - counting reps merely because one points his chin towards the bar?
JoePa, you really need a laxative. You're insulted because your arbitrary "standard" is not everyone else's? How about this: you can throw down the smack on form after we see your performance at the games. I'm all eyes. (Ooops. Just checked the list. Guess I'll have to wait for the JoePa sanctioned no-BS form version. Pity that. At least you get to practice your snarl in the mirror for another year.)
To post a personal rant here when you have contributed nothing of substance to the progress of fitness-as-sport is an insult to the shoulders of all the people you are attempting to stand on.
Lighten up. Seriously. And get that irritable bowl syndrome looked at. It's bad enough that it's starting to make _me_ irritable too.
"Congratulations Chris on doing 100 anything nonstop. Thank you Coach for Crossfit. I do 5-6 WODs per week and love it. I disagree with Only 1 thing-the kipping pull up. I don't want to hear about elbows breaking a plane, his chin being over the bar or the benefit of maximal effort. Pull this crap in Basic, OCS or any SF training. To call these pull ups is an insult to those of us that pride themselves on their "Dead Hang" technique. Chris's chin was not over the bar on the 1st rep let alone reps 80-90. This is insulting and I am disappointed in the people that blindly follow this BS form. "
Comment #40 - Posted by: JoePa at July 8, 2009 8:25 PM
I don't get the criticisms. I'm a Marine and we do dead-hangs, though it weren't always so. For us who've been around long enough all of the "new Corps" guys talking about dead-hangs like they are some kind of holy writ remember when the Marine Corps PFT was kipping pullups. So, relax. Dead-hangs weren't handed down with the tablets.
As I see it, a pullup consists of (a) starting hanging from bar with arms straight, (b) getting some designated part of upper body over said bar (let's say the chin for argument's sake and tradition - thus the term "chin-up") and (c) returning to starting position and repeating as many times as possible.
Now, re-watch the video and tell me how Mr. Spealler did not do 106 pullups/chin-ups.
I just am at a loss to listen to these criticisms of "pullups". Please provide a better definition. If you argue no momentum may be used in achieving the chin over the bar, then your complaint is with the kip as we do it here. If so, please go to message board and look at the 1000 threads on this issue over the last 4-5 years. If that's your chief complaint, you really have none, at least not here. Other than that, I would like someone to tell me how that 106 is not totally legit. I slowed it down to watch and the angle makes it tough to judge the height of chin relative to bar, but I'm pretty damn convinced that was 106 pull-ups.
I am in awe of that performance. Truly. That is an awe-inspiring athletic feat right there. I would like to be able to complete 100 pullups in double his time. That would be a pr by a long-shot for me. Great job, Speal.
#53 Dale Saran said everything I would have, and better. Haters -- feel free to post a video of yourself besting Speal's accomplishment.
WOW GO CHRIS!!!! ur the man bro!!! awesome!!!
Chris is an amazing athlete and human being; he’s probably the most humble person I have ever encountered. Chris all I can say is Congrats, every time I think I’ve seen everything you seem to amaze me even more.
#53 Dale_Saran thank you for saying everything I wanted to say and more, unfortunately like any group or family we are always going to have those who criticize or have something negative to say about the performance, funny how they never post their own videos or accomplishments’.
Again, Chris Congrats!! I wish you the best of luck at the games!
Dear kipping pullup haters,
1) Remember that equation for Power (Force times distance, divided by time)? That thing? No? Didn't think so.
2) If you disagree with kipping/butterfly pullups, then by logic you also think Oly lifts are bogus (moving a load through a range of motion in the most efficient way possible... otherwise we'd be using a bicep curl instead of a hang clean to move a load from our waist to our shoulder, if you catch my drift).
3) Nothing new here, just reiterating what others have said in the past: we're not looking for contractile potential of tissue, we're looking for work capacity. Strict/dead-hang pullups are a poor expression of work capacity, and don't require accuracy, coordination, power, or speed (4 of the 10 general physical skills). When you apply these rational, accepted means of measuring fitness and physical performance the strict/dead hang falters quickly.
"Speed is the efficiency of motion"
Good luck to all at Aromas.
fantastic, cuz my legs weren't sore from all those front squats or anything thanks crossfit
The douche-baggery is pretty high today.
I can't put the names on my virtual block fast enough.
I'm with nicole, I might have gotten something in my eye on the second attempt.
Chris can you do a one are pullup?
this is gonna hurt, just done two days of leg work and also did this one on Tuesday, plus did 250 lunges on Tuesday as well (can crack a walnut with my butt at the moment!), will have to do some shoulder work as well to make sure the entire body has been hit in the 3 days of work....here goes
#57-wilson, you speak the truth
Chris - that was epic. I am inspired - so thanks and best of luck at the Games.
Nobody's gonna be in combat, have the enemy breathing down their necks trying to kill them with every round they have, hit a wall that they need to scale to save their life, and do a "strict" pull up to get up and over it.....they'd be kipping their asses off to say the least.....so kip away. Functional realistic training should have real world applications....
Today's WOD, as Rx'd, 12:30, performed after 2 hours of kickboxing drills....
my quads are still screaming from tuesday's front squats!
Uphill, in the rain, at 10 degrees celsius...
Now THAT felt like Crossfit!!!
9:56 as rx'd. i think it's a new PB. have to check logsitall.
Looks like a rest day to me! I have some EARLY morning stuff I gotta get knocked out for work then it's to hot to run in GA this time of the year past 07:30 AM. I'll get this one on the next rest day. Beside's I can barely sit on the toilet after tuesdays WOD!!
12:05 as Rx'd.
First crossfit WOD that I have been able to do as Rx'd since I started a little over a month ago so I am feeling pretty stoked at the moment. Can't wait for the next one!!!
My quads are still pissed from FS.
14:40 squats broken
10:19 PR (last time 10:22)
Splits: 2:28, 2:37, 2:40, 2:33 (2:31, 2:38, 2:38, 2:34)
Not one second of rest in this workout. I need to run faster to finish sub 10 min.
Thank you Chris Spealer for showing us what's possible. Having your performance in mind will help my a lot the next time "Angie" comes up.
By the way: this is also a good instructional video on the butterfly kip.
9:04. Need to chat with FLETC PTD to ensure the 1/4 course is as rxd. Time reflects that it was short, or course at Union III was long.
anyone doing crossfit in Baku, Azerbaijan?
WOD time 11:57
last time was 13:44 (July 2008), but then I had done Tabata intervals the same day...
Great workout today.
I like the videos. Two different sides of the spectrum. The goal would be to be the guy who can do 100 pull ups and lift the heavy rocks.
(achilles is sore so ran at 70%)
WOD- 4 rounds
I am so so so much slower than everyone else. Should I be worried? I have been a xfit 2 - 3 times a week person for the past 3 months, and now I am getting it up to 4 times a week. Any thoughts?
(I would classify myself as weekend warrior fit. I can go a long time (i.e. I wouldn't shy away from a 10K) but I don't have any natural ability, I am never fast and I would say I was about 20 lbs overweight)
Made up Nate for puppies
6 pullups w/ green band
4 push ups
8 KBS w 15 lbs
7 rounds + 6 pu 6 dip 4 psh
I also did a good deed by introducing my sister in law to xfit today. She tried today's WOD scaled with me. I am going to make her a separate post.
First crossfit work out ever!
R1 & R2 - 400 meters 25 squats
R3 & R4 - 400 meters 15 squats
CG E City 0700 Crew:
Keep it up!
Chris's performance was great.
Kipping or not - my standard is chest to bar.
Todays workout was 10 rounds for time of
I kipped of course - but chest always touched bar - if it didn't , rep didn't count.
The way I see it - if the games require chest to bar - there's no point in training anything else.
Spealer, dude.... I'm actually speechless.
51 male / 200 lbs 14:49
working on changing my running form to POSE
felt good and strong entire time, could have pushed a little bit harder on the run, but changing the running technique will pay off in the long run, have a history of running injuries
that I am trying to correct
Last time I did this WOD, I couldn't walk for 3 days, and had a time of 16:32
Hey Lindsay-hang in there! You should not be worried! I am much slower than everyone else too, but doggone it, this program is doing wonders for me! Keep plugging and posting!
I'm working a few days behind right now, so feel free to check back a few days and see how I do...
Try not to compare yourself to everyone else on here. At least try not to at the beginning of your crossfit journey. If you are still scaling workouts, you have no reason to worry about anyone else's times. Just concentrate on getting better with every workout. After a while, you will get on here and realize that you are light years ahead of where you used to be. That's all that really matters anyway.
CHRIS SPEALLER IS A FREAK'N BEAST!!!!
Last time 11:40 but only 400m running, SO 4 seconds longer for 160m longer, I'll take it!
The games don't require C2B and neither does CrossFit. That was last years standard for the games and only the games.
I seem to recall even Dave Castro in a video saying something like that, I just can't find it now.
11:39 down here at Crossfit Ft. Myers
After watching the Games preview and seeing the 2 running events (atleast 1 that is insane) we now know why Coach has given us so many WOD's with running in them lately.
Speal's wife is wearing a CrossFit Addiction t-shirt! Right on!
just got back after a 3 week stint on the disabled list....
3rd day of CF and lovin it.
Still feeling the front squats from the other day.
rx 11:23, legs quite sore from fs
Today is gonna be a mess. It'll be my third WOD, and I am still hurting from Tuesday! I was rocking my daughter to sleep last night, and realized that with her on me, I couldn't un-recline our glider, because my abs are still absolutely shot. Never mind the fact that I'm walking like I have a 2 pood kettle-bell inserted sideways you-know-where from the squats. :D
All the pain means is that my body is rebuilding better, stronger, faster, and hopefully thinner than before!
that was impressive 106 pull ups
that dude can also lift a lot weight
@ 138 lbs. to all the haters out there
you can suck it.
11:13 today. Felt good
And people wonder why Speal doesn't post on the main page to often.....
subbed 500 m rowing for running (doctor's orders) and focused on exploding on the catch to really hammer my legs.
Then went on and did the shoulder press, push press, split jerk wod from Sunday, what a really fun workout. My shoulders hate me but it was fun.
9:22 as rx'd
105x5x5 shoulder press
Great accomplishment. Cool photo as well; like the support and vested interest that is clearly being expressed by the observers (no slouches athletically themselves).
Righteous Chris! Dale #53: word, Brother.
Did anyone else notice the uncanny resemblance between the new Crossfit logo and Speal? Looks like the Jerry West NBA figure.
Un-planned rest days yesterday and today as I start off on Planes, Trains, and Automobiles heading to Aromas. I'm sporting a classic "Forging Elite Fitness" Crossfit Tee shirt. Say hi if you see me along my travels.
Dan in #7... my wife is all over me too on talking about CF waaayyyy too much too! Hey, it is just that exciting and worth it! I too feel that everyone needs to do this... I've converted a few people already and they thank me for it! Thanks Coach!
Heading to the Games tonight to cheer on Herm's affilliate team tomorrow (Go Cf Los Altos!)& working registration the rest of the weekend :) Cant wait to meet so many people!! Ya'll come say howdy - I'll definitely be sporting a FRAT shirt :) Pony and Cyn - It's almost Barbie happy dance time!!! Big frontal hugs to all!
so... have a triathlon on Sunday... legs still sore... thinking might need to skip this one and save whats left of my legs for the tri... decisions decisions...
#57 said it about as well as anybody could. Could not agree more . Chris that was an amazing job and I am just held in awe. Good luck at the games and that first run event it going to be utter hell not to mention the other four events that follow. Good luck to all the competitors.
To all the fanatics who blindly follow please read:
From the Crossfit Journal entry April 2003.
Technically correct pull-ups:
• Go from full hang to chest pressing tightly to the bar
• Lead with the chest up and shoulders way back
• Are visually directed, that is, a sight line is chosen that is shortened as the body rises to the bar
• Synchronize respiration to the pull-up: inhale down, exhale up
• Are motivated by trying to drive the elbows down to the ground, not by trying to flex the arm!
Great effort by Speal by that is not an example of 100 pull-ups.
11:19 with a 1 mile run warmup. All set unbroken.
Last time I get to post the age of 39. Good by sweet 30's. Hello over the hill 40's.
NO WAY, I AM JUST GETTING STARTED!
SOMEONE PLEASE CONFIRM. I checked the site for the games and there is a First Event Full Disclosure, being a 7.1km run over very tough terrain.
Is this for the team competition, or individual?
well off the PR
squats sucked after Tuesday
Speal is the man!
WOW Speal.. Congrats and good luck man. As a fellow smaller CrossFitter, I'm hoping you out on top. Do what you do... COMPETE.
As for the rant of a few on this posting, whatever. The point, functionally, of a pullup, is to be able to pul your own body upwards over a certain point (chest height to bar, chin height to bar, over the bar, whatever the standard (this is VERY functional) using lateral motion and redirecting that energy to an upward motion is the very thing that allowed the Fosbury Flop.. the thing that revolutionized the High Jump.. and what's the point of that .. to go over an obstacle... similar, so YES, using a lateral force is very much a SMARTER way to achieve the same results. You can still use the strict pullup as a method of training.
Good luck Speal at the Games.. I'll be checking online and rooting for you.
Way off PR! The 4th really blew me off course for nutrition. I is amazing how much Nutrition plays a part in athletic performance. Especially with age! I'll get it back. (hopefully soon)
Work hard. Play Harder!
Dude, I am all kinds of sore from the last few WODs. Good stuff!
I must be missing something, because those didn't look like 100 pull-ups to me, kipping or otherwise.
Perhaps it was the camera angle, but many, many of his reps did not seem to end with chin higher than the bar.
#57 Wilson... great points...totally agree. If you don't care for kipping pullups, don't do 'em...if you have issues with what Crossfit defines as athletic performance...go find another program to follow.
#84 Lindsay ... I started to worry a bit about my times too a while back. Then I started to redo some of my own workout (because repeated WODs are few and far between) and I really started to see some improvements. Maybe in a year or 2 I'll start comparing my times and loads to the board. But for now, I love CF and feel great.
as RXd: 17:24
I don't care what other douche-baggish posters say,
Speal's performance was awesomely legit.
Chris that was absolutely amazing. I think the thing that draws me to cheer for you at the games is your incredible humbleness. I think if that had been me I would have 1. passed out for about an hour 2. Awoken only to jump up and down and brag about it. In all seriousness though that was great and I wish you all good luck at the games.
Insanely good performance in the video. Gotta be a world record of some sort, right?
On the other hand, I might be just a little bit more impressed with Konstantinov's video of 55 pullups, given that he has about 130 pounds on Speal.
Quads extremely sore still from the front squats, like a lot of you. No pr today.
As rx'd 12:58
As Rx'd 13:53 (New PR)
Old PR was 14:59
As rx'ed on a treadmill: 16:13
... oh and on day 42 of my burpee challenge (always after the WOD) ... so much fun to be had.
Chris, all the best for the games! 106 ... WOW! I pr'ed at 13 :)
WOD as rx'd 12:32
A little bit off my pr but seeing how sore my legs still are I'll take it.
Last was 17:29
Newbie, 1st time WOD as Rx'd
4 rnds for time
400m run, 50 squats all unbroken
I am a marathon canoe racer who runs for crosstraining but I've never lifted heavy until CF
Thank you, crossfit gods. I won't be able to walk tomorrow. That is for certain...
Something I read last night made a lot of sense to me and can be directly tied to crossit as a whole. Crossfit is a new paradigm. The kevetching about Speal's 100+ pu's is a great lead in.....
WHAT IS A PARADIGM?
We don't think about paradigms. They're just there. They shape what we think, what we do and even define what's possible. A paradigm is the filter or lens you receive information through, the window you look through, without knowing you're looking through anything. Here are examples of paradigm shifts.
FLAT WORLD/ROUND WORLD
At one time people lived in a paradigm called flat world. No one talked about it being flat. It just was flat. And the paradigm, flat world, shaped what people thought and did. That paradigm kept exploration of the world to a minimum. Flat world defined what was possible and how it could be done.
Then, at some point, it was demonstrated that the earth was round. All of a sudden the rules were different. You could sail west and wind up back where you started. Everything changed. Geographical concepts were turned inside out, and new questions arose. For example, if the earth is round, why don't people fall off?
New paradigms are not logical extensions of existing paradigms. They represent leaps of intuition. Round world doesn't logically follow from flat world.
As described above, when a paradigm shifts, everything shifts along with it. When you replace an existing paradigm with a new one, everything has to be reexamined, from top to bottom. You literally destroy the entire previous basis and all of its ideas and conclusions. That's a very unsettling and disturbing process. People have no place to hold a new paradigm because it doesn't fit inside the old one, and, in many cases, it invalidates it. In the past this kind of problem was solved by burning the proponent of the new paradigm at the stake. Now we just give them a real hard time.
(pulled from "High Probability Selling by Jaques Werth)
man was this fun today. lol, though when i was squatting i was actually jumping off the ground a little.
#115 John M
Impressive time, what were your splits on the run?
legs are still sore from front squats... could carely get out of bed
11:19 :39 secs slower than last time
Legs tight from water skiing yesterday.
50 squats :52/:58/1:02/:53
Holy cow, 106 pullups in 1:36? Crazy.
Had to do this one at my house - lots to do today. Ran my trails ~600 meters x 3 and broke the squats into sets of 75, 75, and 50. Not as prescribed, but was doing the best I can under the circumstances. 14:02. It's hot out there, but nothing compared to what our troops are going through in the desert. Hats off to all of our guys and girls fighting for us. Days like today make me appreciate so much more the extreme sacrifices that they are making so that me and my children can enjoy a free life. Thanks for all you do see and unseen! Coach, thanks for a great cycle!
Scrat (who is full of lactic acid)
Running on treadmill, squats mostly unbroken
Legs still dead after the FS/GHD workout, but they feel better after this.
M/27/6'2/290....14:26...this is my 5th crossfit workout, definitely still hurting from tuesday but i love this stuff...i'm finally happy to be pushing myself beyond what i thought i was capable of...can't wait to see what the next workout is.
Day - 6
Treadmill and Squats
walked for a couple of mins afterward just to see if the legs would work.
Day - 6
Ran on the treadmill hopped off hit the squats and jumped back on
Walked for about 2 mins afterward just to see if legs would work.
Need to increase my cardio endurance to get the times up
.5 mi. walk on treadmill
.5 mi. walk on treadmill
sub 3 rds
sub 500m row
sub 35 squats
As rx'd 13:54, PR by little over 1 minute, but I still need to get better at running.
Leaving tonight for NorCal, see you all at games on Saturday!
Workout as rx'd
Another great way to start the day!
#147 Dan M
Thanks. Splits were something like 1:20-1:30. A good day, but I finked out on yesterday's WOD, and ran an endurance course with my 6 and 7-year-old sons, so really a rest day.
13:03 (on tread, incline 1)
Legs still feel like lead after the front squats.
13:00 on the dot
Could not breath because of asthma(altitude did not help)
First timed WOD. 22/m/73"/165
Heh, guess I should have done a meters to miles conversion before I went to the gym.
Way to go Chris.
12:02 as RX'd (PR)
Man, best time I've ever gotten on this workout. Last time I did like 14:30ish. I have to say it must be the fact that I've been doing the paleo/zone the last week, felt like I had a lot more energy despite my legs still being sore as hell from the front squats.
started off w/ 1/2 of the CFFB Collegiate Strength WOD (probably not the best idea in hindsight)
Back Squat 5X2
Then the WOD, as RX'd
felt really weak and slow today; my legs are still recovering from the FS/GHD WOD the other day. Good stuff though, I'll just play wheelchair today and should be good
as r'xd 11:13
Brutal on the legs today!
Time 11:14 mins
400's Non stop
Squats non stop apart from the last 3 reps got cramp!
CV feels Great!
24:20 - this is my first full week at xfit. I've always had a problem with my endurance. With hearing so much positive talk about this program I can't wait to keep working harder, and see results for my effort.
not so hot but got it done. legs were dead before even starting.
In the Iraqi heat... 16:13 as px'd
30 situps (abmat)
30 side plank waist crunch each side
30 toe touch with 30# dumbbell
As rx'd 17:54
First three as Rx'ed, on the high school track:
I subbed because of knee pain.
4 rounds of:
13:20 as RX'd
Thought that would be quick but having seen the times up here i'm 2 minutes of the mark :( Slow transitions though (not 2 minutes slow unfortunately)
Thinking/Hoping this makes the front squat pain better by tomorrow because I could barely stand up from my seat today.
#186-- I hear you brother. My quads are done. I live on the second floor..........ouch.
I did 13:09? a week or so ago in the "cool" of night. Today I got 12:38 in the middle of the day.
As rx'd 12:42(pr)
wow my legs are toast!
Squats were pretty much unbroken with a couple seconds of rest aroud 25 to shake out the lactic acid buildup. Need to improve the runs though, gotta take bigger strides and work on pose. Squats could be quicker too.
Scott Comment #52. I did not launch a personal attack on anyone rather I expressed my opinion about 1 facet of 1 exercise. I am grateful for Crssfit as it has changed my life. There is no need for grandstanding or poopy jokes you lapdog! Your comment was nothing more than a desperate search for approval from Coach who I think would appreciate some original thought rather than blindly following a system like a trained circus animal.
hubby pushed me to finish round 4. hooray!
As RX'd 14:25... it's only my 2nd day. Apparently I squat slowly
10:42 :06 slower than last time
me: 7:54 (pr)
my brother(M/17/5´10"/123): 11:14 (first time)
greetings from Monterrey!
Can someone from HQ please clarify if the current pull-up standard is what is listed in the April 03 Journal entry or if it has been superseded by another standard.
12:38 as rxed in the heat of the day.
17:35 on treadmill. Quads a burnin.
Jesus #196, What were your splits like. 7:54 is firebreather territory.........
Mine 11:57 (New PR)as RX'ed
Prior time: 12:26
As Rx'd 12:26
On treadmill; 12:20, 8 sec slower. Not too happy about that.
22:58 on treadmill
My first post - Obviously new to Crossfit judging by my very slow time.
Our street is a 650m loop... so
4 rounds of 650m, 50 squats.
Jello legs... not even going to bother comparing with the last time I did this workout.
13:18 on treadmill... squats ruined me.
9 sec slower then last time
I am used to Track workouts and I have to admit this is as legit as it gets if you want to improve your speed, leg strength and endurance. Incredible workout!
PR - 9:47
I am going to get this below 9 Min by next month.
spealer is a machine and a great role model
As RX'd 11:21 first time doing this.
CFE tonight with 25lb vest! looking forward.
First Crossfit workout.
13:11 scaled to 25 squats per round
Pretty easy - whats the big deal?
Four rounds for time of:
Run 400 meters
warm up was 3 rounds
10 reps deadhang pullups
10 reps 40lbs situps
10 reps 40lbs back ext
10 reps ring dips
10 reps pushup
10 reps squats.
That was pushing it for me. Each run was at a pace, didn't back down, I have been working on running form.
Squats no breaks on round 1,2, only a few breaks then on but only for 2 breaths. i really pushed the squats.
this time 15:47
last time 15:06
time befor 21:12
As rx'd: 11:44
improved my time with 1:40.
I'm traveling and have no one that pushes me, miss my fellow crossfitters back in NY. I'm thinking I could have been faster if I had them around.
People doing it in sub 10 with all the squats..plus this is one of the easier wods id say....some are just brutal. KEEP IT UP! all the best
Man - I get tired just watching those videos. I can still only do about 5-6 pullups per set. I try to do kipping pullups, but I'm obviously doing them wrong because it only seems to waste more energy. I need to have someone show me how to do kips - especially how Chris does them. That just looks so graceful!
Warrior 5k this morning 21.05 PR
As rx'd: 12:01 PR
that work out was nuts.......
Time 16:48 didn't do the last run though
Great job Chris,i wonder tho, how many deadhang pull ups you can do? 50? More or less? would love to see a vid of you doing ME dh pullups
11:34 using treadmill
So happy about the rest day tomorrow! Wooo
maybe my calluses can go back to normal and my legs can start liking me again!
tough stuff after that cycle!
209- Old Tom:
Since you still have so much energy left maybe you'd llike to try Eva... or back date Tues or Wed's WOD... just an idea...
1:01 over PR. Avg HR 176, peak 188 (both rates were 10 beats below the PR) rec. 60. Still real sore from all the squats on Tuesday. Along a road (measured on P-map) next to the hotel in Bellingham, WA. Safe travels Bingo. See everyone at the games!
Hey Mike M.
Stop being a douche...Speal's performance was legit. When you can do one pull up, you might understand
Legs still in a very jelly like state from the f squats and ghds As rxd 11.40 looking forward to tomorrows rest day!
The run felt good but I couldn't do much more then 15 squats in a row. Lots of lactic acid in my quads during the squats. Ran 1.5 mile after to get it out.
13:58 ... just started with xfit (1st WOD)
12:01.....first two rounds really hurt. I'm still smoked from Tuesday's front squats. After I finished two rounds, I felt better on the last two than the first two. However, still sore as hell! It's a good sore! Get some.
WOD: 19:50 unbroken
452m x 4
50sq x 4
Used GPS to measure distance, but had not locked on Sat's, so was inaccurate. Did it again at the end and was 452.
From the heat of Iraq.
this is my second week doing cross fit.. how do you think i did?
CFWU x 3
First week doing CF:
Ran strong on all 400m and took a short (5-10 seconds) break before starting squat sets to get breathing under control. Slowed on squats during the last set for a couple of 2 second breaks when the legs started to burn.
Subbed 2x800m on cross-country course, 2:47, 2:49. Felt good the whole time. I have barely run the last couple weeks, good reminder I don't need to keep running a lot to go fast - recovery is the key.
Cash out: handstands, l-sits, pilates situps.
As Rx'd 14:45
Four rounds for time of:
Row 500 meters
2min/500m rowing. Was taking my time with the rowing because of Achilles injury. Felt pretty good after but ankle a bit sore....
Decided to make it an Endurance day.
I'm just glad I stayed under an hour. My training partner beat on the run and the row but I came out on top after the swim.
11:05 as rx'd
I could have been in the 10's if I didn't break up the squats.
3rd WOD - 1st as Rx'ed!!
18:00 or thereabouts (hard to see through the sweat and tears...), with a *lot* of coaching and encouragement through the last set. Legs of fire, but still more sore in the abs from Tuesday. :D
New Pr - 12:43
10:21 on a track, I didn't feel that good but my time is 16 seconds faster than last time.
gonna start login this stuff
PR by over 2 minutes
As Rx: 15.26
Had a "crossfit" moment, where I wanted to quit after round 3 and my mind was convincing myself it was ok to do so but pushed through the last round with jello legs!!!
Jeremy, rock on. Great job.
the last couple wods got me. I started this one today with the first 400m at 1:30 then did my 50 squats. I took off running again and my lower back cramped up. I could barely run. I tried to stretch it out but it didn't help. So today just became a rest day. I have believed for a while that my lower back is my weekest point and today I proved it.
4 rounds for time of:
A major backward step in pr’s for this WOD. Oh well. Legs are wrecked from previous 4 days of squattery (Front Squat Medley on Saturday [Thanks Pat], Push Presses and Rope Climbs on Sunday [Again, thanks Pat], Front Squats/GHD on Monday, and Nate yesterday.)
CHIN IS NOT OVER THE BAR
I guess when you're doing 100 reps it is a lot, but with that extreme kipping motion your not getting all the way up.
Other then that great job.
50 sec better than last time. 400's ranged from 1:28 to 1:54 -- stride nowhere near normal after 1st rd. Squats ranged from 1:14 to 1:54 -- much room for improvement.
Coach, if you're finished with them, could I have my legs back for rest day?
12:43 @ 8.5 mph vs
18:02 for 4x .325 mi at home 5/29/09
13:28 @ 8.1 mph x 3, 8.5 mph x 1 9/29/08
13:35 @ 8.1 mph x 4 7/15/08
13:53 at 8.1,8,8.1 mph. squats 32/18 reps 2/22/08
14:56 on treadmill 6.5 to 8 mph 5/27/06
i'm sticking to treadmill! m/52/172
It's been very discouraging to see all the negative comments about how Chris' pull ups don't meet, "standards". I've only been crossfitting for a while and even I understand that the point of the kipping pull up is to do max reps quickly and efficiently. In fact the "standard" pull up in crossfit is a kipping pullup unless otherwise stated. So, if you MUST complain to make yourself feel better complain that the video wasn't marked, "106 kipping chin to bar pull ups". Otherwise show some respect for someone who has worked his tail off to promote and compete in crossfit. Great effort Chris
If Chris's technique is so bad....all you crap talkers should be able to kip out 100+ like he did right? If you don't have anything positive to say....why open your mouth? It just makes you sound like a tool bag.
legs still killing from tuesday, but whatever. get it done
13:24 legs were freaking soar already. 7 seconds faster then last time
Scaled down to 3x of
ouch my quads
M/39/6'3"/252.2# Johnsburg, IL
Four rounds for time of:
Run 400 meters
Total time: 16:50
As RX'd on 400m track. 10:23. 16 sec slower than last time, but this was 7th wod in 4 days.
.25 mile run (track)
50 air squats (rd 1 & 2 unbroken)
I agree, speal's pullups are not legit. Plenty of those reps were not chin above bar. Nice performance nonetheless.
as Rx'd, 12:45. i don't know why i was so slow.
jakers at July 8, 2009 11:33 PM
There is a long-standing tradition, which cuts across all lines, gender, race, nationality, socio-economic, etc., of belittling the achievements of someone who does what most of us can never hope to emulate. It's fun, try it sometime.
4 rds of:
3 p/u w/45 lbs, 5 strict p/u, 7 kipping p/u
standard = chin over bar
stop with bs about his pull ups
not being legit. you do it next time
see how many you get, to all those
that know the standards.
Not as bad as I thought considering I could barely make it up the stairs from the locker room to the track.
CrossFit Warm Up
12:22 as rx'd
As rx'd 14:53
PR by a long shot, last time I did this it was my first CF WOD!
PETE, that is the point I think, it looks like Speal, as great as he is, and as much as we all respect his phenomenal ahleticism, did not get his chin over the bar on MANY of those reps. I would say he maybe got 70 or so legit pullups, still quite good!
11:46 (pr by 1:04)
Hey, has anyone verified that the pull up standard is TRULY chest to bar, per the april 2003 Crossfit Journal? If so, sad to say, Chris got zero pull ups.
Chris is simply amazing, after watching this I thought I'd give it a shot lol, I got 47 not even close.
11:24 as rx'd was aiming for sub 10:00, next time.
10:46 as rx'd
was shooting for sub 10 but the squats were killer and my form broke down a lot on them. about 3 years removed from college hurdling so this workout brought back some memories.
loved this workout!
as rx'd total time was 14:29
400s were as follows:
1. 79 seconds
2. 84 seconds
3. 83 seconds
4. 76 seconds
10:20 PR by 32sec... in the 5fingers
14:33 - Arthur
21:04 - Ron
As rx'd (had to look that one up)
First day doing Crossfit after a light muay thai lesson with my brother. Thank you foam roller. Cheers everyone!
Just starting out and as Rx'd it took 16:30. Better days to come.
400 m run
Spealer inspired me to test my max reps pull-ups today: 15 (only 92 more to best him!)
40 minute swim
4 rounds of:
50 Double Unders
Hamstring is not ready for squats. I would have much rather squatted than done double unders...what a yucky combo. haha! First time running in my Salomans and they felt pretty good.
My 400m run times are pathetic - need to gut it out more!
As prescribed: 10:43
Great job Spealler! But those are not real pullups, you gots to get your chin above the bar EACH time, he is just angling his head toward the bar to get his chin pointing at it from below on many reps.
10:22 as rx'ed
first attempt hopefully next time will be better.
That second lap was an eye opener!
12:34, using my Fivefingers, which probably slowed me down some.
9 seconds slower than the last time I did this 9 months ago, but now I'm running in Fivefingers, 3.5lbs lighter, and did the CFWU. :-)
30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Jog 400M.
As rx’d: 13:33 PR
Foam roll after
Compared to 090520: 14:12
12:50 as Rx'd.
Given I ran on peg legs from Tuesday's FS +GHD, I'll take it. Walking and especially going down stairs is not much fun still.
As Rx'd: 12:52
Got a crazy migraine after 1st set of squats and had to stop for about 30 seconds. Really pissed I had to do that.
as rx'd- 11:08
as rx'd- 11:16
p.s. second day of crossfit
First time doing this on a track:
The last time this came up was my first CF experience... Must dominate, tomorrow.
last time: 12:45
Killed it! 8:37 (PR) old PR was 9:40
legs are rubber now, WOD done outside in 100 degrees.
Pack: 35 squats
Total 12:03 PR by 29 seconds
57 y.o. 5'10 153lb
Run 1.75 miles
W/U: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises.
As Rx: 14:13.
C/D: PNF of hamstrings; static stretching of quads; foam roll of quads.
Off PR by 3:10. Runs on outside road course (79F, 38% humidity); squats to an 11-inch box.
Okay, that was miserable. Slowest I've ever done this WOD. Probably could have pushed a little harder, but I have serious DOMS in the quads from Tuesday's WOD. Despite the pain, I'm excited to do the 8 Games events this weekend!
Last recorded time was 17:10 in 2008... lots of ups and downs, and off's and on's since then.
As rx'd in boots n' utes in sunny Pensacola.
Runs were painfully slow. Boots and utes kills.
Oops, 15:13 (and :20 100ths) as Rx'd.
Run 400 meters
50, 50, 30, 30 squats
This was a sleeper, snuck up on me!
CFWUx3x15 ex OHS
ran on track
1:41/1:10 (unbroken squats) = 2:52
1:54/1:33 = 3:27
2:02/1:40 = 3:42
2:01/1:27 = 3:28
Total = 13:32 (PR is 13:12)
Only did two rounds. Squats were really difficult and painful today due to DOMS from the front squats from 2 days ago.
Four rounds for time of:
Run 400 meters
The squats were so painful I thought my legs were stuck in mud on the runs! Loved every minute.
First workout in about a week. Been out of town. Definitely felt out of the loop! Good to be back!
106 pullups FTW!!! simply amazing. Now that we've soon 100 pullups are doable who's going to break Chris's record first? :-)
as for todays workout
3 rounds for time of
may not look like it but my runs we PRs for me. I never made it belong 2:00 minutes since high school.
1:57 400m PR!
1:45 squats and rest... too much rest
2:35 squats and rest... way too much rest
1:40 rest and squats and done.
too much rest between workouts. I gotta mentally tough it out.
as rx'd 13:31
Couldn't get the speed I wanted when my legs felt like jello.
Four rounds for time of:
Row 500 meters
My legs are dead!!!!
I have had a better time than this:
(12:57 still pr)
legs are still fried from Tuesday front squat fest...
as rx'd on treadmill
way off from pr 10:00-still extremely sore from 2 days ago
Legs still killing from two days ago, only did 40 squats per round. Seeing it written seems silly, I should have just done the extra 10.
Yesterday, I did my first legit pull-up. Ever. Chin over bar, Yesssss!!!
DOMS from Tuesday is still extreme.
Subbed 500m row for run, otherwise as Rx'd (Same as last time)
Time: 16:31 (PR by 1:07)
Pretty pleased considering I was extremely sore from Tuesday. I love it!
rx'd 13:45 Looking forward to rest day.
incline for 400 m run of .25
on dinky tread with 8.50 min/mile governor.
as rx'd 14:04
Done on treadmill 1% incline
1st 400 6mph
2nd 400 6mph
3rd 400 7mph
4th 400 8mph
Took forever to get my legs loose. Man do they still hurt!
11:30 as rx'd.
at track 86/92 F
Good for the runners today and last week.
F,27,67",148 wife- 14'07
F,27,66",145 friend- 14'36
M,27,74",195 FF buddy- 13'07
M,28,70",178 Me- 11'48
RE: 100 Pull Ups
A. Good job. B. Those are kip ups. (Define it as such.) C. Can he do 100 PULL UPS?
definately felt it in the legs... took me 11:33
+ run 5k
Not my best time! Legs felt like lead. Yes, they are wonky from Tuesday!
Looking forward to rest day tomorrow (and Chinese buffet at lunch!)
legs trashed ! gym is sooooo quiet now !
might have convinced gym to get new ghd and some k/b's .
Spealer is a beast!!! Way to go Chris, amazing performance!
2 min off last time... ill take that after lifting strongman on tues and running with a 200lb sled up hills!
First time trying crossfit and I love it. Been doing it for about a week and feel better than I did in all 10 years of working out like a typical gym rat. Got inspired by a buddy when I asked him what I should do to train for physical agility tests for fire departments. By far the best thing I could have gotten into. As for todays WOD
15:11 (+1:49) BUT
Last time I did treadmill runs. Today was 90 degree all weather track runs. Huge difference apparently.
Sweet! I crushed my last time!
Slow, legs just didn't want to keep up with me. Still feeling Tuesday, amazing.
you are one sick man Brother...holy dog crap. One day I will catch up...LOL
OH. MY. GOODNESS.
So I did the FS/sit up combo yesterday. I woke up, and was Disappointed for not being at all sore. I went for my morning swim, and all was good. Then I sat down at work. And then I tried getting up. Woooooooow! I AM SO SORE!
6 pull ups
8 DB swings, 50#
= 9 R + 6 pull ups + 3 dips
Had to sub a hot bath with epson salts, followed by ice packs for my usual evening walk and yoga. And let the rest day begin! :)
I did 1/4 mile runs instead only because I had it marked.
14.07 as RX"D plus
11:45, run around the street was 0.26 mile
11:31 - Quads very sore from back squats and deadlifts the past couple days.
on a faq course which is short. Doms lead to ROM issues as well.
excuses: slightly hilly road
I am STILL sore from front squat WOD. whatever kind of workout that is, whatever pathway it uses, IS MINE. I killed that workout. Which is pretty unusual for me.
This WOD was typical for me. In that my time was dismal LOL but as I hobbled around the goose poop riddled track, I had to smile. I really really wanted to sub push ups for the squats. Didn't. Did the squats like *everybody* else out there, my legs pitifully asking, "why mama, why?"
As per usual, I can only get better. Thats the great thing about being in the back of the pack. I almost always PR. What a way to live :)
So anxious - leaving tomorrow bright and early, Newark to San Jose. Eric & I are meeting up and renting a car :) Very excited to see you all! Told my bambina I feel like I'm going away to camp.
I am bringing vodka + tonic water. And pole. And folding chair. And snake. And goat.
1 mile warmup, then:
18:30 as req'd with the 400 splits at:
I went slow on the squats and focused on form. Also, tonight ran 3 miles with my dogs...tomorrow's rest day is needed!
As Rx'd squats to medicine ball and all the way back up each time
Even if you take away half of his reps (which I would say is a stretch), thats still 53 which is more than most people that are whining about it could do...
good job Chris
I think its a great idea for people to scratch their heads and wonder how many pull-ups THEY could do.
Speal's work was incredible.
And now the latest children's book, winner of the Newbery Medal:
A PULLUP FOR PONY
For the record, I got my pull up earlier this week. Two in a row in fact. Not chin ups, bah, have those. Got me a fer-real pull up. Did them as singles for EVA. What a killer.
Next installment in Pony's CrossFit Adventure... THE DAY PONY GOT HER KIP :)
also-- forgot to add that my time was a minute slower than last time... legs very sore from Tuesday still.
Also the run is on a slight hill...
10:41 as RxD
I've figured out the key to this WOD is to not kill yourself on the run. My legs were already destroyed from the front squat WOD so I took it easy on the runs and ended up doing pretty OK.
Performed outside - 92 degrees
Ran the first two 400s, rowed the second two as my right calf muscle started acting up again.
I am going to take a break and take the next cycle off. Check back in the middle of next week.
pr by 8 sec. 1st run was 1:30 with 50 unbroken, went to heck after that.
As rx'd 10:23
Jumped into the WOD and struggled at the beginning but finished strong. First two rounds in 11:00. Thought I was going to hit the 30 min mark but made it in under 25 mins.
Strong Lil' Pony, I think the question is whether Speal was even doing "pull ups". Apparently, according to the 2003 crossfit journal, the standard for a pull up is chin to bar. Plus, it looks like Speal's chin missed exceeding bar level on a lot of reps.
new PR: 14:52 (last time 18:12)
I could barely walk today... this one hurt a lot.
All squats done in sets of 10.
Running done on outdoor high school track.
Run1 - 1:24.54
Squats1 - 1:40.20
Run2 - 1:47.56
Squats2 - 2:00.75
Run3 - 1:50.89
Squats3 - 1:59.06
Run4 - 1:51.63
Squats4 - 1:48.48
PR by 30 sec
12:34 (0:11 slower than PR)
11:54 as Rx'd
Considering I can hardly move my legs from the other day, I am happy with that.
I am looking forward to the rest day tomorrow.
14:09 on treadmill
PR by 21 sec
all day baby.
14:25 - On local high school track.
Alright, I finally manned up and made time for working out. Been meaning to get started for a while, but been more of a talker than a doer. Cut it down a little in only doing 25 squats between 400's, but my time: ~27:00.
34 yom / 219lbs
Run 400 M
1st 400: 2:01
35 Squats: :56
2nd 400: 2:07
35 Squats: 1:31
3rd 400: 2:15
35 Squats: 1:29
Don't think I would have finished if my 9 year old wasn't there to keep me going.
as Rx'd: 10:16
All around slower than last time.
runs outside; squats to ball: 13:24
first time back after a long break
14:45 as Rx'd
Did it in 11:31
Ouch. Two laps around the indoor track are a bigger mental challenge than physical. After the first 50 squats I thought to myself: "Sh*t, I have to run around this thing twice before I get a break?" That, plus the previous 2 WODs made this one pretty special.
Next time I'll shoot for sub 12.
On another note, I was planning on doing the Games WODs over the weekend but logistically it does not seem possible (so far). Maybe I'll do the '08 ones to keep the spirit alive...
20 minutes. I ran with the dog and barely jogged
12:32 as rx'd. 10mph for all 4 rounds.
Injured my back a couple months ago and have been taking it easy on the 1 rep deadlifts, 1 rep squats, and runs. So instead of running today, I got the C2 rower out. Here's how things went:
Four rounds for time of:
Row, 500m, 1:58/2:12/2:19/2:21
Squats, 50 reps, 0:54/1:00/1:12/0:59
Rowed at a 1:50-2:00 pace but lost 15-20 seconds getting on and off the rower each round. Broke up the last couple sets of squats 25-15-10. My legs are totally spent after the front squats earlier this week and this wod. I am looking forward to taking a day off.
Mama (f/50/135) did the following workout today:
Three rounds of the following:
Run, 440 yards
Squats, 25 reps
Way to go, Mama - keep up the good work!
Luke (m/13/125) had football practice today. Brittany (f/11/65) did not train today.
I'm not surprised at my time at all.
Last time, I was fresh and I knocked it out the whole way through. This time, my quads were still sore from the front squats and I've been eating alot more because I felt like I was too skinny. I'm 10 lbs heavier at 185. I had to walk a lil bit in the running and my squats were all over the place as I was trying to double speed to go faster. I think I'm over-trained and I'm going to take a cycle break again.
See you at the games!!!
"PROPS TO THA FRAT!!!"
got my first muscle up today and I'm super pumped...gotta says thanks to Justin at Wichita Falls Athletic Center...he didn't give up when I did...and I think it just took two more tries after that. What a great feeling!
25/5ft9/207lbs as rx'd 14mins32secs
44/5ft9M/163lbs as rx'd 14:29
58/M/200 - 20:14
48/F/125 - 17:46
Forgot to say we both rowed 500m instead of run 400m.
From Taji, Iraq
As Rx'd 11:00
as rx'ed 24/6'0"m/190 8:36
doms from front squats on tues slowed this one down from the last time-12:37
4 rounds of:
1/4 mile run
Four rounds for time of:
Run 400 meters
11 seconds faster than last time, but still way off my PR of 9:55.
Surprisingly faster (and pb'ed) given how sore the legs and core was from this week's wod. Legs must have been measurably stronger and cut down the times on the squats notwithstanding the run was on average about 13.5 kmph.
As rx'd, in 108 degree heat, cross country running:
400 m on Crosstrainer.
Did it in 10:47.
did after Back Squat 3x5 (intro cycle to CFSB)
last time 11:04 (with fresh legs)
Subbed 3 minutes jumping singles for 400m run - as last time, the heavens have opened.
17'30" - vs 19'21", 84 seconds faster on the squats.
a big thanks to the douche who let his dog chase me around the track while he sat on his porch watching my WOD...
20 seconds faster
First time doing this. My legs were shot from Tues. 10 min flat!
4 rounds: 16:42
500 meter row (damper 5)
4 Rounds (as Rx’d)
14:59 as rx'd.
440m run (first two rounds outside, last two on the treadmill)
4 Rnds 10:55
21 to 22 mins
hey to everyone out there stop the bs about
your times not everybody running it at 10 mins
or 13. my 400 meters were all sub 1:50s and
my legs were killing me during the squats.
stop the lieing.
as Rx'ed 13:51
400s on the treadmill, 1st 2 on L10, 3rd L11, 4th 12, 11.5, 11...6:15 mile pace
OUCH! This one totally sucked after the FS workout 2 days ago.
Not great, but still a noob. Never really been athletic before, so just getting through it is exciting for me. Had to break up the squats into sets, but never rested for more than 5 seconds.
11:00 as Rx'ed
Went to the gym this morning to attempt this wod, but my legs wouldn't allow it. They are still sore from the front squat/situp wod.
2:30 off my previous PR
as rx'd 12:21. not a pr.
10.35 as rx'd. Beat previous time of 11.37.
1st 400m at 16km/hr
2nd, 3rd and 4th 400m at 15km/hr
M / 30 / 72" / 183# / Taji, Iraq
As RX'ed 10:27
Chris this act of fitness was awesome, but I am starting to notice that we are not pushing for the full range of motion that Crossfit was once known for....I was always with the understanding that if your chin did not get over the bar, that rep does not count...trust me I cannot do 100 in anyway, but I can do 30 as originally required...My question is what is important. Speed, weight, form? I thought it was do it all, but many of the videos are showing athletes performing sub par on the range of motion that was once an Icon for crossfit. Are we relaxing the standards now?
couldn't do it today, legs are still trying to recover!!
34 yom 215 bwt
had a 1/5 mile track so did
5 rds of
320 m run
time: 13:54 over a minute twenty slower than last time. Not sure if it is the extra mileage on the bike, the early morning workout time, or the lack of running lately but this sucked.
as Rx'ed 18:58
Even though I suffered I can't begin to compare this to the 7.1K trail of pain at the Games! Shine on!
Total 16:08 (170/178) PR
Took it out too fast. Wanted to keep runs under 2 squats under 1.5 for sub 16. Keep trying.
Run 400 at 6, 10 DB BP 50lbs, 10 SU
Run 400 at 7, 10 Pull Ups, 10 back extensions
Run 400 at 8, 10 DB BP 60lbs, 10 SU
Run 400 at 9, 10 Pull Ups, 10 back extensions
Run 400 at 10, 10 DB BP at 70lbs, 10 SU
Run 400 at 10, 10 Pull Ups, 10 back extensions
Run 400 at 10, 8 DB BP at 80lbs, 10 SU
11:17 As RX'D but on treadmill
15 km/h each round of running, last 100m bumped it upto 18 km/h.
Did front squats yesterday which made this a little slower than i would have liked.
I was out at the track yesterday, so I'm a day late:
3 x CFWU with light OHS
Four rounds for time of:
Run 400 meters
So, PR by about 24 seconds. I guess that means the daily squat therapy is helping, because my fastest squat split last time was 1:40.54. My runs didn't degrade as much last time though..guess that's what happens when you can burn through the squats faster. My slowest squat split last time was: 2:22.56 vs 1:53.77 this time!
Cash out: writhing around in a puddle of sweat then sucking it up and doing my pull-up therapy
PR- 11:13 on 9/27/08
NEW PR- 10:14 on 7/10/09
as rx'd 11:14
compare to time: 13:46
treadmill 2.0 incline (10.4, 10.6, 10.6, 10.6-11.0 mph)
3 rounds for time of:
run 400m (.25 mile)
legs still way sore even to the touch from the front squats wod on 7/7/09 bleh
Legs were still screaming.......... 14:37
12:14 - First time. Definitely felt this played to my strengths as a solid 5K and 10k guy. Pretty new to crossfit. Last 2 sets of squats were killer though. I'm sure my butt will get kicked on everything else! Have a great weekend folks!
5x5 Deadlift: 275, 305, 325, 335, 345
3 sets max rep BP @ 135: 30, 15, 14
post wod: lay down on ground
I screwed up. I remembered what I wanted to when I got to the track. I did 4 RDs of 200m and 50 squats. Time: 10:14. I should probably bring my notebook to the track next time. I usually do when it is something complex. I guess at 39, simple things become complex :)
CF Birthdate: 062909
Mark: as rx'd 12:34 (good!!)
Therea: as rx'd 15:29
(almost a minute slower, also a day late but got it done. still very! sore from Tuesday's front squats. Hamstring strain much better-felt it a bit but not too much. good to run again.)
400m - 1:33
50 squats - 1:08
400m - 1:43
50 squats - 1:28
400m - 1:53
50 squats - 1:24
400m - 1:46
50 squats - 1:14
Total - 12:13
Last time total - 13:33
Everything was faster this time. I love this stuff! My quads hate it!
12:37 (first time w/ this wod so pr)
feel like i cheated waiting until fri but my legs def needed an extra day. excited to see my body weight going up (hopefully) woke up today at 169 my highest weight in a LONG time.
as rx'd (done at outdoor track)
First 'real' 400m runs since a bad ankle sprain in Feb. Just some ankle discomfort now instead of pain. Last time 08/11/10 did 13:47.
Legs still painful from Front Squat workout. Road bike to/from work instead. Hoping I'll be recovered for lunch hockey tomorrow.
Matt: Road the hill with me.
just started with 50 pull-ups, then the 4 rounds and then 50 more PU, just kool.....24:52
11:59 w/450m hilly run...after Bike TT
14:13 (3:05 pr!)
Maybe there's actaully something to this whole crossfit thing... :P
The running felt like a rest break for the next set of squats.
First week of crossfit...after FS day, no way I was running or squatting (or walking for that matter). Tried to make up for it today...
Quick chest workout at lunch today (flat bench only):
WOD from yesterday performed after work today as rx'd on treadmill:
16:55 (Shane 15:15)
Warmed up with core workout and a 1.2 mile to the track.
As prescribed, under 12 minutes. Was running about 1:40 400s.
Cooled down with sit ups and run back home.
I love the workouts you can do with minimal equipment! Many thanks, keep 'em coming.
1st Crossfit ever, casual weightlifter off and on for 20 years, half-marathoner 2 years.
Even though I've never done Crossfit before, I saw the 50 squats (x4) and realized what a devastating amount that was, and considered cutting it in half, but decided to go for it. My legs were jelly by the end of the 2nd set, hard to keep form in the 3rd set, and 4th set was prayer and willpower. Much respect to everyone here, and thanks to Crossfit.
First time doing this WOD: 19 mins
30 yom, 185 lbs
12:39 as rx'd
pr is 12:00
note to self: Quads will hurt stay true to form on the squats
After a week of drunkeness at the TDF and Running with the Bulls in Spain I can't complain........but it really hurt
10rounds for time
1/10th mile sprint
11:00 (PR by :45)
Four rounds for time of:
Run 400 meters
11:21 (1:11 off pr - quads very sore from front sq.)
Late post for the other day:
11:48 as rx'd
14:10 last time 15:53
3:36/4:38/5:19/5:13 total 18:46
did this outside at the park:
4 rnds 400m,50sq
then did Bench, 225x2,265x2,265x2,225x5
Incline DB/Situp superset, 55,65,75x12, 20 SU's
Legs are still dead from front squats.
as rx'd 15:01
last time 16:01
1/4 mile track 1:15, 1:42, 1:47, 1:40
I need to get down below 1:30 consistently
Squats done slow but non-stop. I took short rests 10-30 sec after run. I found out that rest was not neccessary if I paced the squats right but that was not until the last set. Next time squat faster but break into sets, that gave me better results. Squats slowed me down more than they should have. My run felt pretty good and I finished with energy. I wanted to do more but decided to save myself for another run tomorrow. Probably a few intervals and then a couple of miles slow.
12.41 (14.51 last time) couldnt be happier!
Kind of behind but I did it in 15' 06". I liked how I could hardly walk when I was done. Looking forward to more.
Sad to say but lately, the only WOD's I'd been doing are Rest Days. I've actually found them quite easy and I find myself doing them several days in a row! Thanks xfit!
Had a strained glute muscle
16:10 first time off the TM but my legs are done from the FS WOD. I have been limping for days
dam 1 did 5 rounds instead of 4
As Rx'd (in 95F heat)
Just noticed - not as prescribed. I ran 0.5 miles not 0.25 miles!
pr by 7 secs
11:27 TREAMILL 10MPH
12:35 (2sec pr)- legs dead from front squats
runs 390m-1:28; 418m-1:41; 404m-1:45; 409m-1:48
sq's- :58; 1:36; 1:46; 1:30
At Pennsgrove Track:
*legs still banged up from front squats!!
should be better next time...
50 unbroken squats
my stopwatch on my ipod stopped bu I think i was around 17-20 minutes. runs sucked, squats felt easy.
Followed up by 5x8 strict pullups a soccer goal post. good on the forearms.
1:22, 1:37, 1:47, 1:55 quarters
Dang it's hot outside, I know I could have cut at least 45 sec. off this time on the treadmill. Oh well, love running in the the Texas heat.
M 36 189 5'8
16:15 on a track at noon on a 100 degree Texas day
some of you guys times are just insane
11:57 (new PR!)
as rx'd 10:27
wonder what these times would be like if first 200 m wasn't uphill
Scaled the rounds in half and aimed for speed. Running on the treadmill at 12 mph and squating at about 1/second. Barely rested and it felt great
1:25, :56 = 2:21
1:35, 1:12 = 2:47
1:40, 1:10 = 2:50
1:40, 1:07 = 2:47
on a dusty outback road with the snakes and the wallabies
on a long hill outside @ about 13 minutes.
CFWU- only one round of pu's, no squats
Did 3 rounds instead of 4
13 minutes and change
as rx'd 19:25, ~2min 400s, took time w/ squats, focused on tight form
Four rounds for time of:
Run 400 meters
Compare to 081107
not bad for still sore from the squat workout.
last time, only 4 rounds in 12:50.
TIME: 17:20something (I shouldve wrote it dwn)
I am posting my WODS a few days behind. This WOD would not have been to bad if my legs still didnt feel like I had concrete mix in my blood vessels from the front squat wod, I am actually still sore days later.
Ran full, cut the squats in half. worked on stretching my right leg out.
as Rx'd on track
previous was 11:42 on same track, but was pushing 1 year old in a stroller.
Done on 7/13/2009...back to mainpage on 7/15/2009. 15:22 legs still demolished from front squat/ghd wod.
Treadmill 8 mph @ 1%:
14:25 (PR) outside
last time was 16:09 treadmill
squats broken 20-15-15
14:46 at the track. Last time at home: 15:51.
Also, my 400 is now 1:40 (could have gone a little faster, but it was my first one of this workout-wanted to save something!)
Last summer, at this track, it was all I could do to do a 400 in 2mins!
YES! Thank you CrossFit!
Hot Outside 95+
age 33 5'10" 200lbs.
DMohr 18:09 as rx'd
at phil's, ran hill to 2nd driveway past stopsign
as rx'd 12:50 second time doing this
Old PR was 14:40
12:46. 400 times: 1:27, 1:35, 1:50; 1:57.
Considering my legs are still seriously trashed after the front squats from the other day (back extensions in the warmup hurt like hell), I was stoked to finally get under 10mins for this.
Jeff @ West Seattle stadium
Ran at the top of the hill at The Ranch in evening before the CF games. Fun to do this wod AT the site of the games!
400m+ hilly, 200 squats.
Took a Sunday Drive and did 14:56
13:31 back to crossfit after lax season
First time out trying with my new five fingers. Major form focus for running on balls of feet for running and keeping my weight back on the squats.
17:25 (Gym Treadmill)(PR)
Last Time (Lot and PR):
Last Time (Home Treadmill and PR):
400yd runs on the local track
1 min slower than my PR :-/ I guess that's to be expected after 6 weeks on the CFSB. I'll be getting back to mainsite WODs for good in another week with some added strength and apparently a bit of Metcon rebuilding to do.
Time: 16:42, as Rx'd
I'm away from CrossFit Asheville on a surfing expedition ... this is a great WOD for traveling, and an even better WOD for training surfers.
I used 200 meter linear running course (out and back). I had to count it out (277 steps) so I'm not sure of the distance.
All squats unbroken, 6:15-6:30 pace on run
Average 1.36 splits on the erg but the squats slowed me down. next time shoot for slightly slower ave splits and aim to bang out squats
As rx'd: 11:23
All runs were done with a 9 month old doberman pinscher in tow, who kept pulling me to run faster
as rxed: 13:37
12 flat kept with 2 minute runs and 1 minute for squats every round
12:45 as Rx'd
14:46 (14kph on treadmill)
CrossFit warmup followed by WOD. Did 800m on exercise bike at setting 11-12 instead of the run.
That equates to roughly what it takes me to run 400.
CFWU x 3
missed my last time of 12:58.09.
As Rx'd on beach in sand....
20 min. - ish
090716 - 13:54
Poor time. Still extremely sore.
time = 10:27 (PR)
-400m runs on tmill (0.25 miles; speed=9.5; 6:18/mile)
14:32 (15:25 last time)
Resting a swollen knee
did 100 HSPU
& 50 Chest beaters - ouch!!!!!!!!!
Skipped - in costa rica
PR: using elliptical for run
Five (oops I did 5 rounds instead of 4) rounds for time of:
Run 400 meters - Did on elliptical to rehab L hip
As rxd 1415
Legs were still jello and sore from the front squat workout
185 21 18 15 ....
Can definitly cut my time down
14:45 as rx'ed
4 rounds 13:28
Horrible, 0:55 slower than last time. Put it down to lack of sleep (been averaging ~4hrs this week).
male 6'1 205 29yrs
note to self- do not eat a huge lunch and then proceed to do this WOD.
Track under construction. Ran 800m, 200squats, ran 800m 10:47. I'd like to get this under 10.
this one felt tought today, I blame that on the front squats some days ago
CFWU - 2 from home. Superman. No Burgener. Ran a 400 as WU to get route right.
Push harder on runs! Squats good & consistent. Lumbar curve, knees out.
5/20: 14:17 - messed up route
11/7/08: 12:47 indoors at gym.
9/27: 12:55 at home
7/14: 13:34 at home
2/21: 11:25 indoor track
Route: Start at end of concrete. Run to stripe on other side of RR tracks & back to front porch.
15:54 as rx'd, last two squat sets were unbroken, next time need to make all unbroken.
7/21/09-15:54 last two squat sets unbroken, need to make all unbroken next time.
18:05 as rx'd
18:32 was pr.
25/M/6'3" - 245lbs
ran outside so ran 2 city blocks instead of 400's.
Finally did this one, scaled to 3x400m run and 35 squats.
Ran cul-de-sac out front door of house: :11::17
34 yom 206 lbs.
Done at school field track. 82 degrees. First two rounds of squats unbroken. First 400 meter was 1:39
cfwu x 2
Camp Randall Shell 200m track: 12:55
Warm up x 2: 200 jumprope, 15 burpees, 2x Samson Stretch ea side
50 Thrusters (45# Bar)
50 Ring Dips
(I believe I came in somewhere b/n 50-60 mins, but forgot due to late posting)
as rx'd 16:40
400M time - 16:28
as rx'd: 12:49
legs so sore from FS, GHD WOD I told myself I would scale the squats, but of course my pride/ego took over after the first 400m and I did all 200.
WOD: 15min as rx'd
*Still had about 20min left on my lunch hr so I did 3x10x85#db incline press, 3x10x45#db curls, 3x10x65# 1db tricept ext. and abs.
Actually did this August 24, coming off an injury.
8/7/09 - 18:53
8/26/09 (today) - 17:19
squats were killer after 17rds with Cindy yesterday...
funny, i was the last to post to this wod a month ago. repeated it again, this time 16:27. woot!
runs were .3 miles which is 528 yards
otherwise at Rx: 11:57
as rx'd 14:02
3:09 3:26 4:01 3:24
Did the squats in front of a mirror and realized I need a lot more depth
Did it after work
Last time 12:35 (at the track)
This time 11:34 (on the path)
Think I might not have gotten that distance quite right, but it was a stronger performance (no breaks on squats).
First timer-running in 90F weather.Squating outside in that awful heat too.