Running= goat

Thumbs up for this early post! I was hoping it didn't have anything to do with arms so I can get the 30 ring MUs for time done!

Nice video

who was responsible of this gratuitous booty shot video!?! haha im gonna have to start squatting and running up hill more often, will crossfit make me like them!? ;) but seriously, im still in awe of everyone who competed! outstanding job.

Two awesome videos!

Not so great WOD for me though (especially if it thunderstorms)! I can do 400s, but 800s always killll me. Just means I need it that much more though, so bring it!

M/35/6'2"/185

Excellent camera work! Sundance material, I highly recommend a steep hill run in each CF Games so that you can post this video each year! Is that the standard games uniform because it should be....

That's exactly how my camera work would have looked too.

Great WOD since I'm taking a week off from pullups due to some shoulder pain. Focusing on more stretching with broomstick/pvc pipe and strengthening exercises - but does anyone have thoughts on a good sub for pullups? I'm trying to be smart and take care of the shoulders, but also want to hit the WOD's as best/hard as I can. Thx for any thoughts...

Gonna miss this one.

I second Russell's comment.

Dido Russell!

The chipper may be the most evil thing I've ever seen in my life! And every one of the women busting ass the whole way though that thing is pretty much the most bad-ass woman I have ever seen in my entire life! GREAT COMBO!

Making up the last two days worth of workouts tomorrow... weehoo!

800 meters is a half mile correct? I hope so its the only mark the trail i run has on it, if so i should score pretty high i run this course which totals 3.3miles 6 times a week including my crossfit,so hopefully ill post some decent times.

Thanks everyone for the advice re: the knees. Hope to see one or two of you at the marathon. Semper Fi.

Awesome level 1 cert @ CrossFit South Brooklyn. All the trainers were awesome and I had a lot of fun. Every trainer made an effort to really take care of the needs of each person, even with a full-box. Great experience, thanks guys!

the cameraman didn't even bother to be subtle

I went to the So. Brooklyn cert. Excellent time.. Every trainer was great. I finally got my muscle-up!

nice camera job. awesome glutes whoever that girl is .

Can you believe that .....uhhhh.... lower body????

Who is that?

Day three of 30 day Paleo diet is in the bag. Had dinner at a friends house tonight... And we'll just say I had a lot of people asking me why I wasn't eating like them. THAT'S ALWAYS INTERESTING!

Even though running isn't my favorite thing to do these days, I actually am thankful for this wod. Good luck to everyone.... DROP THE HAMMER!

Eric Gohl - I will be doing mine on the treadmill. I have to map out some 800's from my new place.

Corey and 800's = death.

I will beat my PR.

Bring it on!

Lovin that camera man

#20 snix- yay for hangin in there on the challenge!! Im on day 7 and loving it :)

The lev.1 cert. @ CF Tampa was awesome had
a great time and the CF cert. staff did a
fantastic job.
Everyone is always welcome @ CF Trinity.
Stop by anytime.

Thanks again

Four rounds, each for time of:
800 meter run

3:27
3:08
3:14
3:12

Awesome, this will help for my Australian army reserve fitness test next week, especially after recovering from a broken foot.

It's weird... I have a healthy libido and I'm waaaay liberal when it comes to sex in the media. But that video just struck me as sort of cheesy. Women can go to Globo gym to get gawked at. But here in the CF community it feels more exclusive and goal-oriented, and that video will probably alienate a few women. Maybe just a little bit. But that's a little bit too much. We can get booty shots anywhere. But here, too? I don't know. Sort'a cheesy. Even a little creepy. The lady is out there busting her ass like the rest of us (pun intended) and still she gets objectified.
(Geeez...am I really saying this stuff?!?!)

Anyhoo... I suck at running! And yet, I run anyway. Looking forward to some good runs tomorrow. (Pun definitely intended.)

Cookie
thanks a ton! I know it's only day 3 for me, but I feel really good! Keep up the hard work..
Shawn

Oh that's subtle... "The Backside."

Nice gratuitous ass shot camera man. I agree with Greg, that kind of obvious gawking is more for the globo gym. At least be honest with the title of the video and call it "Sexy Jill went up the Hill". That being said....the games were awesome to watch and I'd love to see more videos just not the "Girls Gone Wild" kind!

Booo Greg! Hooraay Booty!

That woman had a beautiful body. Both women and men will be watching this video thinking "How can I get a booty like that?" (slightly different connotations of course) and in this way it is highly motivating to members of both sexes and will not alienate anyone. Booty shorts are neither the most comfortable nor most performance maximizing apparel and I believe that the wearers of them know this...and that they will draw their fair share of ogglers. So keep that Nice-guy-who-finishes-last garbage out of here and get better at running, then maybe someone will check out your booty.

oops... Meant to type Day 3... Not day 30... DAY 3 OF PALEO DIET IN THE BAG. :)

Lvl 1 cert in San Diego was more than i expected, really loved the explanation of what fitness is, nutrition and programming. the explanations and group exercises where handled with the highest standards. Andy, pat 'manaimal' Rachel, Drew, and all the trainers thanks so much for making it feel like home. also thanks to casey burgner for hosting and teaching some of the oly lifts.

Also, John Welborne stopped by to give an excellent explanation of Crossfit Football! thank you so much for that, and also thanks to Dave for stopping by!

all in all i walked away with much broader understanding of the concepts under the crossfit umbrella for myself and training purposes!

I agree with Greg to some extent and hey man, thanks for saying what some of us were thinking just a LITTLE bit. But I also laughed my ass off at human nature as the camera man panned in.

I was mainly disappointed when the film was cut short. I wanted to see more Crossfitters sweating and clawing their way up the hill, not a glassy-eyed pan out to heaven and earth.

The woman in the vid is Lauren Plumey check her athlete profile on the games site.
She chose to wear that outfit fully aware of cameras and spectators, need I say more.

Level I cert in Tampa was great. All the presenters were fantastic, especially loved john's passion and intensity when presenting/speaking about the subject matter. That dude is a believer and made one out of me too. The same goes for all the presenter's, but john stuck out this weekend.

Day one of fundaments was flawless, second day intro to nutrition and programming was super informative and really brought it all together for me.

Loved the the circuit training but I'd like to see KB swings and Turkish get up's added if possible. More so the KB swing.

Awesome, awesome cert...Seeing the Pat Sherwoods, Jenny Ores, Mike G.s, Jeff Tichners, etc... was almost like being around celebrities. Thanks so much for coming down guys.

Level I cert in Tampa was great. All the presenters were fantastic, especially loved john's passion and intensity when presenting/speaking about the subject matter. That dude is a believer and made one out of me too. The same goes for all the presenter's, but john stuck out this weekend.

Day one of fundaments was flawless, second day intro to nutrition and programming was super informative and really brought it all together for me.

Loved the the circuit training but I'd like to see KB swings and Turkish get up's added if possible. More so the KB swing.

Awesome, awesome cert...Seeing the Pat Sherwoods, Jenny Ores, Mike G.s, Jeff Tichners, etc... was almost like being around celebrities. Thanks so much for coming down guys.

Listen carefully to the voice behind the camera ("Got it ladies"), right before the uphill (up ass?) shot. I think a few might recognize the potential culprit! :D

4 rounds:
.50 mile run
4:00 rest between rounds

2:43, 3:11, 3:15, 3:15 08/09/2009 (400m track)
2:30, 2:53, 2:56, 2:55 05/09/2009 (4 laps, outside lane)
2:30, 2:45, 2:53, 2:56 03/26/2009 (4 laps, outside lane)

Why are you all getting up in arms about a butt shot? She did dress herself in the morning; a girl doesn't put on shorts like that without knowing she'll receive plenty of attention.
And she deserves it - definitely a gorgeous body.
Good work ladies :)

CF Level 1 Cert in Dago (San Diego) was phenomenal. Drew was great, Andy Stump was a riot. Barber is intense and Rory was great. Jolie and Rachel were great as well, not to mention they are both smoking hot!!! Dave Castro was cool and John Welbourne slide in for a quick description of CF Football which was great. Thanks all for everything!!!

The baby with the mohawk is certified? That rocks! Best cert pic ever.

Level 1 cert in SD.
Fantastic! Period.
Now love CF more than I already f*#king do!

Thank you Mr. Cameraman

#42 - Freddy, That baby is a trainer at my gym... 2 minute fran, C&J 3x his bodyweight. Dude is a monster.

On that note, congrats to Jesse of CrossFit Fort Walton Beach on the cert!

You know, I thought it was a great video. It showed the max extent of the glutes during a push to failure exercise and only strengthened the female prowess that already exists. Ladies, we all know you have the upper hand on legs, this shot just doesn't make us feel so bad as to why you have it. All jokes aside, good ups on the run and the camera man.

Also, congrats to the new LVL 1 kids out from the San Diego cert. Stumph, Manamal, Drew and the famous Jolie all did great!! I know I had fun.

m/22/5'11/185

24/m/175

on treadmill

3:07 (2:30 rest)
3:07 (2:00 rest)
3:05 (1:30 rest)
3:04

from the times I need to go harder in the beginning, i got less rest and ran faster...not supposed to happen lol

Yea, I know I spelled Manamal wrong before anyone corrects me. I went to public school and it won't happen again.

Ugg, this WOD is really going to suck at 4000ft, at least if my 400m runs are an example of what's to come.

warmed up with some heavy oly lifting.

m/15/6'0/184

on 400m track

2:01
2:12
2:09
2:04

rested about 4-5 minutes between each.
best times for this WOD yet.

hell yeah!!

Figured a lot of people would comment on the video.

I like how the dude wasn't even subtle at all, he just zoomed right in on the ass, haha.

I haven't run 400m intervals yet, so I'll probably sub those in for tomorrow instead.

I deffinatly hate running..i havent done this workout yet but then again This is only my fourth consequtive workout with this cross fit progam But i really like it. i used to do the whole MEATHEAD thing and just try and get huge but i feel so amazing after doing this. And looking fat all the time gets pretty boring.

I have three other guys from my platoon doing it with me so all the motivation is right there when i need it.

My torn hands are very grateful for this WOD.

2:48
2:59
3:10
3:14

M/31/6'3"/205

As Rx'd:
3:12
2:57
2:55
3:00

Couldn't find my previous, so this is my new PR by default.

Buttercup scaling (200m):

Round 1: 0:45
Round 2: 0:38
Round 3: 0:37
Round 4: 0:37

Way to go Bill and Jess,

Congrats on your cert this weekend in Tampa. Now hurry home and help Grandma out with the kids. :)

Seriously, great job!

-WEB

m/22/6'/185

2:05
2:21
2:39
2:59

2 min break between each

All of a sudden I veered off the road and started surfing other stuff........c'mon guys!!! Is this really about a steep hill? This is why I switched to my local CF programming.

As Rx'd

3:34
3:51
4:06
4:10

3-5 min rest between sets.
I Hate Running.

CrossFit

Day1:

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

Comment #462 - Posted by: Elwin at August 10, 2009 4:14 AM

No likey this WOD.

2:56
2:58
2:59
2:59

All with ~5:00 rest between.

2:58.0 avge - last time was 2:54.8 for a PR

3:11
3:08
3:09
3:08

3 min rest between

I personally enjoyed that video. Very asthetically pleasing. haha

Seriously though, aside from looking good, these women are some tremendous athletes. Getting out there every day, rain or shine, hot or cold, and kicking their own ass in the name of crossfit. I love it!

Four rounds, each for time of:
1/2 mile run

Out and back road course. ~4:00 rest between

3:29
3:19
4:06
3:39

3:24 (pr)
3:40
3:50
3:34

m/41/195/5'11"

WU
15 oh squat
row 500

1: 4:05
2: 4.00
3: 3:58
4: 4:00

My 2 best times were a total of 5 seconds slower than last time. The 2 worst times were a total of 40 seconds faster. So, that means something, not sure what..

m/26/5'8"/140#

found a flat street to run on with Nike+ (track is closed), so needed to dodge a few obstacles and make some turns

2:47
2:52
3:01 - missed the pause button at the end
3:05 - ran uphill, back towards home

almost forgot, about a 5 min rest between efforts

2:57
3:17
3:12
3:20

2:57
3:17
3:12
3:20

level 1 cert in tampa was awesome. The only thing that sucked was John Gilson....just kidding good work jon and the rest of the staff. See you when you come down to cayman.

Wow, seems a lot of people aren't pleased with the view in the hill video. If you feel it wasn't in good taste, I have only two things to say:

1: Do you think she was wearing those short shorts because she was NOT proud of her body?

2: Quit looking at her butt and pay attention to the fact that she is trucking up a near vertical incline. Pretty impressive.

2:46
2:46
2:47
2:48
no PR's

Yesterday, no power last night so could not post.

Tabata
Pull ups 10*9*9*7*9*7*7*6 =61 (same #)
Push ups 15*16*15*15*12*12*14*14 =113 (PR, +20)
Sit ups 11*11*11*10*10*10*10*10 =83 (same #)
Squats 21*21*20*20*20*20*22*20*20 =164 (PR, +40)
Total = 421
Low = 48

Erin

25/m/5'11"/177
as rx'd
2:59
3:21
3:20
3:25
Overall not so great, but first round better

3:30
2 min break
3:21
2 min break
3:26
2 min break
3:27
2 min break
threw in an extra 400m in 1:22
Good stuff!!

Nate as rx'd 2min rest
2:34
2:37
2:53
2:43
total 16:49

Level 1 cert in South Brooklyn was awesome!
They have an incredible box and all of the trainers did a fanstastic job!

Boz and Chuck did a great job on the lectures, keeping the weekend flowing and getting everyone engaged.
All the trainers really took their time answering individual questions and working on technique with each participant. I got a ton out of it and had a great weekend!

m/44/185

as rx'd with 2min rest

3:36,3:02,3:10,3:44

trying to transition to pose running-

Level I cert in San Diego was a blast!
Could go on and on and on about the awesomeness of it....(on Pats awesome scale it would have been super high...).
Learned a lot, definitely fine tuned a lot of what I already knew, and the icing on the cake was John Welbourn coming out and talking about Crossfir Football.
Mad props and thanks to Drew, Andy, Pat, Jolie, Rachel, and Rory. You all ran this cert with precision and made it as smooth as possible. Your enthusiasm for Crossfit definitely came through.
Also was definitely excited to have the snatch portion of the breakout sessions ran by 2 Olympians.....thank you to Casey and Natalie!

M/63/195-Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

No stopwaatch- approx %:20 per

Thank you to all of the coaches at the South Brooklyn Cert. I learned more than I'll ever be able to recall but I can't wait to put it into action.

Great job!

Gee, I type well!!! That should be 5:20 per!

4 min rest in between intervals:
2:27 PR
2:43
2:46
2:46

2 mile time w/o rest:
10:42 (PR)

Really happy with my times, especially since I just wanted under 3:00 for all of them!

50m/5'10"/218
I'm one day behind...
"tabata something else"
pull ups 41
push ups 105
sit ups 127
squats 102
total 375
However...I did "murph" on sunday, the rest day.
I'll try to get the 800's in later today

4:05
3:53
3:43
3:39

total: 15:22

Thanks Greg, et al, for your comments on the tasteless video...I mean, seriously, just because the girl wore short shorts does not mean she expected a camera up her butt. She "deserved" it??? That's the sort of language and mentality women have been fighting to dispell for decades...it's what caused the need to explain that No Means No. Do you want to go back to that?

That video says a lot more about the maturity and mentality of the cameraman than it does about the girl...and it was a distraction from what was going on there. What a waste of good video and my time. Cameraman, and everyone that “loved” it, grow up.

If I had a bod like that I would want to show it off too...good for her and anyone else that works that hard to achieve those results!

bw 165

treadmill @

9.2
9.4
9.4
9.6

3:34
3:27
3:30
3:40

Showing it off and having it exploited and marginalized are two different things. Strive to understand the difference.

800 meter run

4:11
4:09
4:15
4:13

3 and a half months ago i couldnt do this run in one shot (sad huh!) Thanks Crossfit! And thanks to my Marine Recruiter.

31/m/6'/180

Nice Piriformis development. Gemelus too.

3:41
3:39(horray)
3:40 (boo)
then
3:54 (...gah)!

Treadmill takes time getting going...thats my excuse.

BTW running is horrible...just horrible.

Best CF video I have ever seen

It just got better and better. Its always good to do it with someone else who wants to kill you:

4.09
3.39
3.36
3.32

As rx'd. 2:51, 2:52, 2:52, 2:53

m/43/5'5"/165

3:30
3:30
3:28
3:29

3 min rest between each
on my gravel driveway, out and back with a nice steep hill in the middle

On the Glute Cam:

As usual, upon pushing it a bit, things get interesting. Yes, she has a great butt (and legs, and back, etc.). Yes, she selected an outfit that highlights it. Yes, it is fun to look at for most people who appreciate fit bodies being athletic. And yes, there is a line we can all cross between appreciation and objectification or fetishism. I would also argue that we can employ more than one of these at once.

I would also argue that it is useful to be clear about what we are up to and what we want to be up to. How do we want to show how women who CrossFit at high levels can look a way most can't? Where do we draw the line for how much of their bodies we invite people to admire and how much we share in a relatively objectifiable way? We weren't given a name or background story. Just a great butt. That makes it a lot easier to objectify her.

Will there be a nude women of CrossFit calendar next? XXXFit.com? I think a little mystery is fun, so I won't be calling for those. Why not just show the athletes' whole bodies and let the voyeurs focus on wherever they choose?

3:34
3:34
3:37
3:30

Why are the comments always the same every time something like this gets posted?

The thunder started to roar so instead of risking getting my head fried I only completed 3 rounds.

2:46
2:44
2:38

You guys are killing my with the smoking fast times.

3:58
4:10
4:24
4:08

Back was destroyed from Saturday, had to force myself to finish. That slowed me way down.

First day doing Crossfit and Im pretty stoked...
M/30/6'1"/190
I ran these on the treadmill --
3.19
3.07
3.05
3.02
3 minutes rest between each

Oh yeah -- nice rear....you earned it

f/39/173/5'11"

as Rx'd (it's not often I can write that.... :))

3:30
3:24
3:21
3:26

rest inerval = 400m walk

2:43
2:43
2:39
2:36

m/215/30

3:22
3:15
3:08
3:15

CG E City 0700 Crew
Run 800 meters for time,
4 rounds.
Santiago: 4:00, 3:38, 3:32-had to get to work so no 4th round.
Pena: 4:30, 4:50, 4:42-same as above
Leary: 3:29, 3:29, 3:32, 3:41
Keep it up!

Alex Mac - if your times are accurate and you are only 15, I hope you are running track. 1:55 is a national level time and based on your 4-peat, you should easily break 2:00.

I haven't seen anything less than 2:00 since hs...on a cinder track, uphill all the way and against the wind.

While training for a marathon a couple of years ago, I cranked out 8 repeats at 2:50-2:55 with 2 min rest in between. It makes me nauseous thinking about it now.

We will see what today holds....

m/36/5'11/213

Did Saturday's WOD

D/L 5x5
185
225
275
295
275

25/m/5'11"/205ish
2:54, 3:00, 3:18, 3:22

4:00
3:27
3:27
3:12

CFWU-minus pu's
5:08
4:49
4:53
5:15

CF Cert Lev 1 in Tampa was great. All the trainers were patient and informative and full of energy. Jon definitely has a passion and enthusiasm I can relate to and enjoyed watching. The ladies Maggie and Jenni were/are awesome! Jenni, keep kicking Pat's butt! Well done to Pat as well for heading up the craziness and for all his wonderful lies that have me moving slowly today.

I wish the circuit training was a little longer on our last day, but I understand there are only so many hours allotted.

Thanks again to all the CF trainers there. I wish I had more time with the other trainers so some of their mojo could have rubbed off on me.

85#
Nice Nolan!

First time doing this wod:
3:08
2:52
2:48
2:40

Had to find a pace, didn't know how fast I had to go. Only short rest in between.

Re the video, women know what they are wearing and how they look in it. I would love to have a body like that, just as well they don't do shorts like that in my size or there would have been an eclipse, if they had got me going up a hill like that.

jeez i can't count. somewhere between reading the page and the track 4 turned into 3.

1/2 mile

3:23
3:28
3:19

happy the last was fastest.

These posts are hilarious, the girl has a great ass, she's wearing short shorts, most men love the female form, some women too. What's the problem? Too many politically correct feminist men and women who can't just appreciate a beautiful body without being "outraged".

Hey, girl with the nice butt, please wear those shorts all the time and get caught on film, thanks!

BTW, I'm back from a week off, I ate like a maniac and I gained at least 5 lbs. FRAT - WHERE YOU AT????

The Level I Cert in Tampa was phenomenal. Thank you to Maggie for killing my squatting, Jeff for the angry gorilla/muscle-up demo and walkthrough, Jenni for showing the intricacies of the stripper deadlift and squat, Pat for the nutrition and training fundamentals, Jon for breaking each exercise down to Barney level so I could understand why and how the WOD is programmed, Justin for dispelling the myth that tall men can't move big weight and do Crossfit and Mike G. for the kipping pullups. Thank you for all the help, correction, and patience. See you in Aug 2010 for the Level II cert.

M/29/174

5:03
5:02
5:01
4:18

just getting back into it. Should have gone harder.

2 miles 15:32

two minute walk break between repeats. Target five minute pace.

1-800 05:03.1
2-800 05:09.1
3-800 04:57.7
4-800 05:16.0
5-800 05:00.8
6-800 05:28.4
7-800 05:07.0
8-800 05:27.1
9-800 05:38.4

Grats to all the PCF'ers on completing your L1!

Level 1 at CFSB was a great time. Thanks to all involved!

3:07, 3:25, 3:28, 3:43

on cinder track timed with wristwatch (horrible inaccurate) since I forgot stopwatch. I miss my youth for memory and athletic sake.

800m run repeats with 10:00 rest between:
2:45
2:45
2:45
2:47

Compare to march 26:
Round 1: 3:20
Round 2: 3:23
Round 3: 3:29
Round 4: 3:37

800m run repeats with 10:00 rest between:
2:45
2:45
2:45
2:47

Compare to march 26:
Round 1: 3:20
Round 2: 3:23
Round 3: 3:29
Round 4: 3:37

m/25/6'4"/200

2:53
3:10
3:02
2:59

That second one hurt. about 2-3min rest after each.

I know all this self-righteous outrage over some woman's butt should make me shake my head in disgust at the state of a world where someone wants to be seen and others want to see, but we are for some reason supposed to feel guilty about things so perfectly natural. But it is so g. d. comical I can't stop laughing at these silly posts. Then I think of the parallels. I picture some dude walking around shirtless, getting upset over women checking out his musculature, and I laugh even harder. Thank you all.

1 Round 2.51
2 round 2.53
3 round 2.59
4 round 2.58

Vacation WOD. Times were noticeably slower, probably due to the copious amounts of baked goods I have been consuming over the past few days...

1. 3:34
2. 3:24
3. 3:26
4: 4:02

Ran on a trail I mapped on mapmyrun.com. It was close to 800m, give or take a few meters. Uneven terrain, short steep downhill at the beginning, followed by a long uphill grade. Not ideal conditions, by any means, but I needed to do something.

M/23/186/5'10

I ended up dogging my first run, so I decided to turn that dogged run into the rabbit, which I couldn't let pass me up for the remainder of the workout.

3:15
2:58
3:14
3:10

M/22/5'10"/135

1. 4:16
2. 4:11
3. 4:11
4. 4:01

3rd day of Crossfit... lovin it

M 34/5'7"/138

3:07
3:06
3:07
3:05

m/41/158

3:34
3:07
3:26
3:26

3 min. rest between rounds. Half of each run was up an incline.

Doing this tomorrow and I'm STOKED (Okay not really, but my running problems are all mental, trying a new attitude).

Re: butt shorts
As a woman who has lost 120#, yes lost, not weighs, I'll tell you, three days ago I bought a pair of bottoms for a swim suit that looked just like that and I LOVED the men and women looking on in appreciation. I've earned those silly shorts because I work HARD. And they're not porno style g-strings or anything so don't get the proverbial panties in a knot. The only question to be had is exactly why this was posted and for me the answer is to give motivation and I'm motivated to make my body a functional machine which happens to have the upside of a good rear view.
F/5'5"/175#/26

I should mention though that each female feels differently about their bodies and women who have never dealt with being seen as ugly or invisible due to weight issues may not feel so proud while being looked at and that's just fine. We all feel different about ourselves and about everything else in the world.

South Brooklyn Cert was sweet!

All of the coaches were great, very detail oriented and know their stuff. As with every Crossfit gathering I've been to, everyone was very supportive and looking to help out each other as much as possible.

South Brooklyn's Box is what you think of when you think of a Crossfit box, brick and glass and concrete, raw materials with a hodge podge of random stuff. (Did anyone see the batting cage, pitching machine and the basketball net?) Very cool, tons of character.

Only negative's were lack of equipment\space sometimes. Waiting for a pullup bar while I watch my attempt at a Fran PR fade away was kind of a bummer.

Keep up the good work HQ. Thanks for everything.

3:25
3:30
3:35
3:28

Ran on an indoor 100m track...lots of corners. Felt good though:)

First WOD for this 43/M/5'10"/150
2:22, 2:25, 2:25, 2:28. Ouch.

10.4, 10.6, 11, 11.1(f) treadmill

Warm up: Pose Drills

4x800m

800m: 3:46.51
Rest: 3:00
800m: 4:10.54
Rest: 3:00
800m: 3:54.52
Rest: 3:00
800m: 3:43.95

Previous:
800m 3:47.20
Rest 3:16.56
800m 3:41.25
Rest 4:58.75
800m 3:36.59
Rest 4:47.91
800m 3:56.84

Cash Out: Squat Therapy

Grass course around soccer field

1. 3min 22secs (heavy rain)
2. 3min 11secs
3. 3min 06secs
4. 3min 02secs (and very sick)

Not as good as I would have liked - I know what I have to work on!!

CF rocks!

2:18
3:10
3:14
3:15
my legs are smoked!

Found myself a nice 400m track today. Didn't realize there was one so close to my house. Thanks google earth!

800m/Rest
2:43/5:21
3:04/6:48
3:08/7:11
3:03

Can anyone view videos on their iPhone?

Legs hurting after Tabata SE yesterday.

2:50
2:53
3:05
2:54

~2-3' R

M/27/150/5'6"

CFWU X3

3:24
3:24
3:32
3:22

3:07
3:00
2:53
2:49

Wow, paced myself pretty well thanks to the treadmill. 10-12 mph all the way. Might have been able to rock a 2:30 going all out on the first or second repeat but preferred to rock a solid POSE technique. Calves were on fire!

Indoor track
3:40
3:46
3:46
3:40

3:30
3:53
4:13
3:41

rested until my heartrate came down to about 140 and my sideache was gone (got a bad one on the third round)

I was pleased with my final round time and generally how good it felt. I was cruisin'.

Mark
3:26, 3:19, 3:18, 3:19

Felt better than last time.

M/53yo/235

treadmill
5min wu, 4:10, 4:31, 4:31, 4:41

First time doing this WOD. Excellent weather.
1. 2:50
2. 2:52
3. 3:04
4. 2:53

CFWU x3

WOD
:03::23-:03::22-:03::20-:03::24

Subbed 1.5mile bike all out for 800m run (3x's the run distance). Almost fell off the bike. Lol...

Get some, Go again!

Due to an off-weekend, opted to make up Saturday and Sunday workouts today. Ouch.

5 minutes elliptical/active warmup + activations

DLs: 125 - 145 - 165 - 185 - 205 (got hard around 185)

Tabatas (with about 2 minutes rest between exercises, jumping pull-ups for the first exercise)
Pull-ups: 20/19/18/11/10/4/10/5
Push-ups: 12/7/6/5/3/4/2/2
Sit-ups: 5/8/7/7/7/7/6/6
Squats: 11/10/11/10/10/10/10/12

I really hope I lose the full-body tremors soon...

From yesterday:

"Tabata Something Else"

subbed 1 pood k.b. swings for pushups, due to pec injury.

pull-ups: 33
k.b. swings: 75
sit-ups: 81
squats: 96

Total: 285

To review the ongoing butt cam dialog:

I believe most of us agree athletic butts are fun to have, use, and look at. I still stand for showing athletes without zeroing in on parts that make it easier to objectify them. We can do that or not on our own. I am not outraged, feeling self-righteous, or trying to use guilt as a motivator. This just seems like a useful time to ask questions about how we want to portray our athletes.

M/47/66"/135

CFWU

800's at:

3:10
6:17
9:38
12:49

~3:12/split average, w/~2m rest between...

KALSU FOBBITT

PS nice, ummmm, shorts....

Four rounds, each for time of:
800 meter run
1. 3:18
2. No time. Brady hit the timer, and when we got arround it was 0:00. so we missed one. No big deal.
3. 3:27
4. 3:27

last time best and worst time was 3:11 and 3:36.

all faster then my slowest, none faster then my fastest.

M/28/5'8"/140
4:06
4:39
4:29
4:03

Brooklyn cert off the hook! I wish it didn't end.

CFWUx3

round 1 3:44
round 2 3:43
round 3 3:44
round 5 3:49

Happy to read so many positive comments about the South Brooklyn Certification. I had mine there last October and Dave is a great guy with super staff at his box!

But weems, I LIKE objectifying people! I'm not sure what "objectifying" means, but hell, it sounds like fun.

M/35/184

3:20
3:28
3:26
3:24

I would like to pass on an inspirational story about one of the members of our crossfit group. Shelby is 16 and has worked extremely hard all summer and made tremendous gains. Just hours after our tabata workout yesterday, her father tragically died at home of an apparent heart attack.

We honestly didn't expect to see her today, but she came to workout, and honor her father, with a special wod. She had missed "fight gone bad" last week, while out of town, and decided to do it today.

During the workout, we could see all the emotions come out of her: anger, frustration, pain, determination, and finally love. It was a catharsis.

Her father had recently commented to a mutual friend how proud he was of her this summer, with her dedication to crossfit and her diet. I'm sure he was proud of her today as she dedicated "fight gone bad" to him. We were certainly all inspired by her today.

F/16/5'8"/135
fight gone bad, with 45# bar and 16" box
272

m/40/6'0"/192

1 - 3:22
2 - 3:33
3 - 3:39
4 - 3:39

My affiliate's WOD today was split jerk 1-1-1-1-1-1-1

Got 200lbs, a PR by 35lbs, first time 200 overhead.

Oh, and I got my first muscle-up messing around during my warm-up.

I am a whole new level of pumped up.

Run 800M X 4, 4 Minute rest between rounds
3.07 PR
3.48
3.25
3.41
Run on Golf course using GPS for distance. Hilly route.

David # 148- No, there's no video player built into the iPhone's web-browser and no way to download them. Sucks. Its one of the iPhone's few flaws.

Versaclimber 400 X 4 rounds rest about 5 min.
2:19
2:22
2:30
2:19

M/38/5'10"/185

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

I also hate Running!

this cycle has been chock full of PR's for me! :)
as rx'd, ~5 mins rest between rounds
3:40 PR
3:53
3:53
3:55
(all of these are actually PR's.. last time each run was over 4 minutes!) - happy dance!
ran outside at high school track.. so damn humid - feels like 40 degrees C!

M/43/185/5'9"
Sub'd 1000M rows
3:59 D6
4:08 D4
4:19 D4
4:24 D4

33m/193

My course is roughly 400m round trip on river rocks. There aren't paved road on my base in Mosul. Plus, it was lunch time when I did the WOD

3:47,3:51,3:55,3:54

scaled to 400m by accident. We got a quarter mile track and some how I thought that equaled to 800m, that is until I saw everyone else's time.
1:30
1:33
1:44
1:50

m/37/6'1"/199

Getting back into the groove after taking a couple cycles off. A day behind this week.

Yesterday - DL 5x5x275#
Today - Tabata something else:
pull 67
push 70
sit 86
squat 115
total 338

Legs will be sore for 4x800m tomorrow.

Question: My 800m circuit has 15-20 feet worth of difference in elevation. It comes in increments throughout the run, and I find the downhill parts almost as tough as the uphill ones. What kind of difference does that make on times?

3:12 (OK, I'm hurting from Tabata, but I don't have to be baby!)
3:07 (Well ... OK. But I wanted a sub 3:00)
3:07 (Self respect. Toughed it out.)
3:14 (Pouring rain, thighs whimpering. Call it a day.)

P.S. Say, that's one nice bottom on display there! (So long as the young lady in, err, rear view gave her OK to the footage, I say no harm. And I'd bet good money that she *was* asked and did approve.)

1. 3:02
2. 3:01
3. 3:04
4. 3:07

Hey guys!!!

I just want to thank the Crossfit training team for the Level 1 Cert. in South Brooklyn this wkend. It was extremely educational ,as well as entertaining (thanks Chuck and Boz). At first, I didn't know what to expect, but by the end of the second day, I left wanting more. I guess you can say I really enjoyed it.

Thanks again!

Audrey B.

on treadmill in a/c
3:30
3:31
3:36
3:36

2:55
2:50
2:53
2:58

All PRs! Really really happy with all this. Did it at the track at Jacob. Tried to do a little pose running in the 2,3,4 runs. It seemed to help with the time but hamstrings were sore and started getting blisters on my feet.

Forgot...about 7-10minutes rest in between each.

Home loop
2:54, 3:04, 3:14, 3:15

Team 800s around the loop. 8 total switching off resting while the other ran. 24:35 total time.

a rx'd (about 2:00 between intervals):

3:02
3:15
3:23
3:27

Its 92 degrees today in Atlanta...cut me some slack. I'll try for a PR in the Fall :)

Goat,

By objectifying, I mean reducing or simplifying people to objects, such as objects of sexual desire. I prefer the challenge of not objectifying, and trying to get a bigger sense of people like those bad-asses (interesting choice of terms) climbing the hill.

Yeah, Alex Mac has D1 scholarship written all over him if his times are legit. NateL ripped off some fast ones too.

1.5 m warmup

3:44/3:38/3:47/3:52 (walk lap inbtw--5:15)

50 sqt
50 back ext
30 GHSUp
30 asstpups

Mortons Neuroma will limit runs for a while. :(

Kettlebell complex instead:
50 1.5 pd swings
25 1 pd snatches right
25 1 pd snatches left
25 1 pd C&J right
25 1 pd C&J left
50 1.5 pd swings.

12:22

M/39/73/208

Effort 1: 3:01, Max HR 168, Avg HR 158
Effort 2: 2:53, Max HR 173, Avg HR 159
Effort 3: 3:01, Max HR 176, Avg HR 162
Effort 4: 3:06, Max HR 176, Avg HR 165

Recovery was 400m walk to get to under 130bpm on heart rate monitor.

Still at 5000 elevation (visiting New Mexico) and extremely dry (91 degree) heat. Might have gone faster, but I still feel like I am saving it for the next round. Rest between didn't exceed 3 mins.

As Rx'd:

2:46
2:56
3:11
3:11

Run was awsome.

The heat of Iraq definatly brings out the best in you!

Has-3:05 avg-3:08.5
3:13
3:14
3:02

Reba-3:30 avg 3:41
3:40
3:51
3:46

Lindz-3:29 Avg 4:02
3:50
4:10
3:59

Me-3:35 Avg 3:42
3:47
4:00
3:42

Fun times.. the competition aspect deffinatly feeds us all the motivation we need!

F36/5'10"/145

3:59
4:07
4:01
4:06

Kicked my butt!

800 m treadmill 1% x4

4:11
3:50
3:50
3:45

first one was slow due to the treadmill speed long to start...

Havent done any LSD in sa while so just ran fartlek style for about 55 minutes. Nice feeling.

Weems, I think she has a nice can. I didn't objectify her. I'm quite certain she comes complete with a whole personality. It's just that you don't get that from a video, even though it actually shows her front, side and rear. What am I supposed to do, look at a video of her (even one not zoomed in on the short shorts) and say, "Wow, she's really smart!"?

For my part, I'm doing my best to become an object of sexual desire. It ain't workin' too well. The mirror don't lie, but I wish it did.

weems, reply was held, keep an eye out

on treadmill:
-2:57
-2:53
-2:52
-2:52

I don't post very often (maybe every year or two) but I've thinking about the programming and would like to propose 2 additions. The Dave Tate videos got me wondering why we don't do power lifting. Then I thought about why the longest run we do is only 10k and how the best way to recover from a long run is to lift heavy shortly afterward (it's in the journal). So what I propose is the addition of power lifting and 15k runs in equal measure. Here's why: I see the continuum from strength to endurance as a bell curve. 1rep max power lifts on one side and long distance runs on the other. The majority of our training seems to be between those two extremes. If power lifting is included I propose that it be included at the same frequency as a CFT. The 15k runs should also be at same frequency to prevent skewing of the bell curve. Including these training tools under our bell curve will produce a wider fitness base. In terms of "power under the curve" this will increase our total cumulative power by widening the base in addition to raising the line.
To answer anticipated questions I am in full support of CF and praise its effectiveness to people all the time. I also believe that everything can be improved. This is my humble suggestion toward that end.
Comments?

3:05
3:10
3:14
3:13

f/28/5'0"/108
As Rx'd, with 3 min rest between rounds
3:57
3:44
3:38
3:32 PR

Mark at August 10, 2009 1:17 PM

I am wondering what you mean by powerlifting. There are 1RM, 3RM, and 5RM days in squat, bench, deadlift, press, power clean, snatch, plus the CrossFit Total, so I assume you aren't thinking of these as powerlifting.

as rx'd outside
1. 2:53 PR
2. 3:08
3. 3:21
4. 3:20

Howdy all! I suck at running! :) The only reason I even broke 4 minutes was thanks to my trainer and a gentleman that I workout with at the gym pulling me along. This workout is tough for me, but at least it is done.
Times were:
3:19
3:26
3:forgot but it was slower than last round
3:31

Like I said, it's over. Yippee. Have a good night everyone!
Scrat
F/127/5'9"/37 y.o.

I remember when the Olympics were done in the buff.

Well, I want to remember.

The same enjoyment I get when watching a spider catch a fly in its web, a dog catch a frisbee at 30 yards, a seagull swoop down and catch a piece of bread hurled into the air, or kids break dancing is the same enjoyment I get watching humans workout in minimal clothing.

From my perspective, those that are offended are the ONE's BRINGING shame, filth and perversion to the scene. From "your" high-horse, you claim impurity, you claim perversion... you claim exploitation.

Is that because you choose to see the world this way? Is it because that is how you treat the world?

Why do the rest of us have to be penalized 'cause you can't enjoy watching the fittest woman and men run up a hill?

There are plenty of Men (and women) who come to this site that appreciate Lauren running up the hill, BUT would rather watch Josh Everett with his shirt off do Randy.

Are you going to Judge these people for wanting to feast their eyes on Josh's athleticism ?

When Spealler attempted his 100 pull ups at the trainers seminar, the crowd chanted "take it off". We wanted to see Speallers body as he made this attempt.

This is very healthy and very normal behavior. Please don't make people feel bad for YOUR perverted thoughts.

thank you

Comment #203 - Posted by: Goat 33/M/187/5'-11" at August 10, 2009 1:23 PM

I am referring to the power lifts as defined by Dave Tate. Wide stance squat, vertical shin deadlift, etc. I believe they differ from olympic lifts in the range of motion and starting stance. From what I understand, and please correct me if I'm wrong, the power lifts allow for a greater weight to moved. I don't think cleans, snatches and jerks count as power lifts. I think these are considered olympic lifts.

I am not an expert in these definitions so if someone can shine more light on the topic please do so.

Thanks,
Mark

as rx'd
3:07
3:07
3:04
3:05

I guess I need to work on my short distance, some really good times out there...killin' it!

Max - post 191

Did you know that the according to wikipedia the women's world record for 800 meter is

Jarmila Kratochvílová 1:53.28 -Munich - July 26, 1983

That is the same as your time. Please post video of your run.

thank you

M/18/165

2:51
3:05
3:04
3:12

MAX -

I guess not everyone can be as good at running as you. I do agree with you on the treadmill comment though.

Mark at August 10, 2009 1:50 PM

You are correct, cleans snatches and jerks are generally referred to as "olympic lifts" or "weightlifting" and the deadlift, squat, and benchpress are generally called "powerlifting". What I am saying is first, that we do deadlift, squat, and benchpress as part of CrossFit, and secondly, for general physical preparedness, I doubt it matters much the exact, precise technique used, so whething it's a Rippetoe style back squat or a Tate style back squat or even a high-bar, bodybuilder-style back squat isn't all that important. Basically I am saying that I think the program already contains the parts of powerlifting which will contribute to g.p.p.

Now, I would say that doing the olympic lifts with high weights and low reps creates a similar benefit. Once again, we are not weightlifting quite like a competitor might train, but we are taking from those lifts that which suits our purposes.

As for the over-10k running, someone else will have to address that. I know so very little about that.

Scaled down to 400m full out sprints
Did 4
Average speed was
1min 25sec

Also ran a 200m at the end in 1min 30s
Had to stop because it was 91 degrees and I felt like a was about to puke.

Still a pretty quick time I think

m/37/6'2"/210

1-2:54
2-3:16
3-3:16
4-3:11

2:34
2:28
2:25
2:29

#167 - thank you for sharing Shelby's story. Prayers to her and her family!!
Now onto the trillion booty vid comments - ya know as a chick with an over-sized rack, i fully understand that if I wear a low cut top, im gonna get looks. I have them, you see them, who cares. It's not offensive. If they are on display then should you purposely look away?The chick in the vid has a great a$$. If I had it, i'd be wearing those shorts too! Ya'll are taking this much too seriously.

#167 Kevin C.

That is a touching story,...if there is anyway I can reach out I'd love to do it.

aush@crossfitsandiego.com

96 degrees/48% humidity
1-3:15
2-3:24
3-3:30
4-3:27

Lauren Plumey has a great booty. Props to her. She should wear anything she likes and be proud.

Strong Beautiful Women Make Our Own Rules.

#191 - you can take that attitude back to Gold's Gym. The WR in the 800 is 1:41.1 by the way

We did this WOD a couple weeks ago at a track in Vancouver, WA. It was 106 degrees.. and it sucked.

2:00m rest inbetween. My times were:

3:07
3:18
3:29
4:00

M/25/6'2/190

Could only muster 3 rds in 95 degree heat.

5:25
2 minute rest
5:29
2 minute rest
5:41

34/m/6'6"/355

skipped, may come back to it. went to affiliate with wife this weekend and did what was supposed to be 5k trail run but ended up more like 4mi after getting lost. ran w/ wife and dog lots of elevation change, fun wod.

Mark #200, 15k runs do figure as WODs now and again.

On "Buttgate".....I'm not calling anyone a perv or anything, but I did think that zooming in on a very pretty girl's arse for so long like that was a bit juvenile. I can say that if such footage was taken of my girlfriend, I'd probably seek out the cameraman and have a quiet word. If he put it on the web, I'd thump him in the head. That's if my girlfriend didn't get to him first... She's strong like bull.

'Course, the cameraman might know the girl really well and have asked in advance, which would all be dandy. It's hard to be definitive about much on the internet. As evidenced by the seemingly casual attainment of a world record 800m time above by another poster. Like, what do any of us know, really.

Peace.

Comment #191 - Posted by: Max

800 meters is two times around the track, just so you know.

Yes, my times today were dreadful. I normally do all intervals in sub-3:00. Unfortunately my back is destroyed right now from deadlifts. It hurt like hell just to jog, let alone sprint. But you know what? I finished. And I didn't fudge the numbers.

Don't be that guy.

CFWU x 3

was excited to try and push past the 3:00 barrier on these, but that's as fast as the treadmills go at my Globo. So...

3:00, 3:00, 3:00, 3:00

m/52/6'4"/240

3:33
3:38
3:35
3:42

Given my history, not bad at all.

Hooray to Sevan!!

#191 - Max - i think you need a hug!

Week 4 of Strength Bias

Warmup with Back Squat
275x5
285x5
290x5

In honor of the man, the myth, the legend (sarcasm) I did Jonescrawl. When I was reading the Journal article it sounded a lot like a Stength Bias Metcon. So I added 50 lbs to the rx'd weight and away I went.

3 rounds for time of
10 reps 275 lbs DL
25 box jumps
4:10

800 meter runs

#1= 2:48
#2= 2.49
#3= 2.53
#4= 2.56

M/28/6'3"/205

1. 2:54
2. 2:58
3. 3:28
4. 2:59

Ran around the neighborhood. 95 degrees today.

440 x 4
1:31
1:33
1:51
1:41

3 minutes rest in between.
105 degrees F.

Plus 10 x 50m swim on 1 minute clock.

m/23/6'1"/ 221

I performed horribly on the last 2 rounds. Kinda gross but: I had a persistent BM that forced me to either take my time or go home.

I was pretty pissed about it until I got home and my pops asked me what was wrong. I explained, and without missing a beat he replied, "Sh_t Happens." I've been in good spirits since.

as PR'd (don't get to say that a lot) w/ 4 min breaks.

3:22.92
3:46.37
4:22.64
4:38.20

oh it was 97 degrees at 70% humidity too....

100 degrees
3'25"
3'25"
3'25"
3'22"

I am too scare of this WOD so I did something else. "Of course I hate running."

Complete as many rounds in 20 minutes of:
250m Row
10 Push Press, 65#
10 Burpees

As Rx'd

7 rounds + 150m Row

to number #88

LIGHTEN UP, Alice!

CF Warmup

Combined yesterday's WOD with today.

800 m run: 3:29
8, 20 sec, sets of strict pullups (12, 4, 4, 4, 4, 4, 4, 3)

800m run: 3:26
8, 20 sec, sets of pushups (20, 20, 15, 15, 10, 10, 13, 9)

800 run: 3:29
8, 20 sec, sets of swiss ball sit ups (11, 11, 10, 10, 10, 11, 10, 10)

800 run: 3:22
8, 20sec, sets of squats (17, 16, 17, 16, 15, 15, 17, 15)

total reps: 362

comment 223

It is less than 2 second that the"butt" is in the frame without the entire body. The "butt" is never taking more than 5% of the screen.

If that shot was from the front, you, nor anybody else would be using the words like "zoom" or "so long"..

Do you see where I am going with this ?

Just think of all the thumpings you deserve for the thoughts you have had about peoples mom's, daughters, and sisters.

Have you thought about punching yourself in the face ?

What if the world were filled with people like you ? Would that make this a better place? People willing to punch there fellow man in the face over a camera shot ?

And finally, calling this "butt gate" very funny... thank you for the smile... kudos.

m/24yrs/230lbs

1st 400 - 2:53
2nd 400 - 2:57
3rd 400 - 3:00 and some hundredths change
4th 400 - 3:18 lost motivation...

IT WAS HOT!!!...regretted not using the treadmill.
It was pushin' 100 degrees at 3 pm when we started.

3:25
3:22
3:30
3:36

And I thought DC would be nice compared to Savannah, GA.

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Jog 400M.

As rx’d: 2:56 - 3:00 - 3:10 - 3:16
4 minutes rest per round
Foam roll after
Compared to 090509: 3:04 - 3:17 - 3:18 - 3:17

As prescribed:

3:05
2:50
3:02
3:06

This was not fun, but it was a great workout.

M/33/70/210

23/M/162

CFWUx3

3:09
3:16
3:29
3:26

Subbed 1/2 mile, so these are a few seconds longer than typical. Rest time (spent walking and jogging) was the length of the previous run. Ran in normal shoes, not Fivefingers

M/39/250/74"
3:46
3:40
3:37
3:39

and by chance, if anyone in the Vienna, VA area wants to attend the Orioles game tomorrow night, I will split gas or cab to the Metro. Email me.

38M/5'10"/167#

W/U: 17 ROM exercises; CFWU 1x10.

As Rx: 2:43 - 2:38 - 2:57 - 3:05.

C/D: PNF of hamstrings; static stretching of quads.

Total time running: 11:23. New PR for this outside road course. 72F, 84% humidity.

RE: #167 - thank you for sharing Shelby's story. Prayers to her and her family!!
Now onto the trillion booty vid comments - ya know as a chick with an over-sized rack, i fully understand that if I wear a low cut top, im gonna get looks. I have them, you see them, who cares. It's not offensive. If they are on display then should you purposely look away?The chick in the vid has a great a$$. If I had it, i'd be wearing those shorts too! Ya'll are taking this much too seriously.

Comment #215 - Posted by: Cookie at August 10, 2009 2:20 PM

Just like with Max's 800m time I must declare shenanigans until I see video proof of said "rack"

3:34 (pr)
3:34 (pr)
3:44
3:40 (last time, this was a pr for me)

m/21/150/5'7

2:59 (pr)
3:10 (sucked)
3:13 "
3:10 "

raw temperature on the track: 98 deg.

S/f

m/27/225/6'4

3:19pr
3:22
3:22
3:32

old
3:34
3:44
3:44
3:52

Male 45 5'10" 205

1-3:53
2-3:48
3-3:43
4-3:40

Didn't know how long to rest between. So I only took 2 min breaks. Overall not bad want to do much better

Level 1 cert in South Brooklyn was Great. Thanks to all the trainers because I still suck but at least I know how to get better.
I found a bag of socks did any one loose them? :)

M/43/148

3:01
2:59
2:59
3:02

2:40
2:55
3:04
3:04

@ 4mins rest

1. 2:46
2. 2:50
3. 2:51
4. 2:56

Sevan, I didn't realised you were using the <5% good taste guide - my apologies. This puts the video (particularly seconds 31-41) in a whole new light. Let's all now put Buttgate behind us and let it blow over.

And kudos to you, for expertly laying a Catholic guilt trip on me for alleged "dirty thoughts"! I usually have to put good money in a basket to cop that kind of experience! No punching from me now - I'll be too preoccupied with the penitential barbed wire tied round my underpants.

Peace.

ps Lest the humour is lost in this medium, I am laughing, and hope a few of you are too - including you, Father Sevan.

2:46
2:49
3:02
3:24

round 1 3:26
round 2 3:13
round 3 3:30
round 4 3:26

Took around 5-6 minutes between sets. Next time time sets so there is consistency between sets!
male/ 39 yoa 185#'s

Aaron 25/200/5'10"
3:38
3:33
3:50
3:48

PR is 3:28, but times are more consistent now.

Elliot 22/185/5'11"
Has injured inguinal muscle, gonna ice it up, thanks K. Star!!
400m run
1:50
1:40

M/22/6'/180

As RX'd:

2:42
2:38
2:41
2:39

About 10 min. rest inbetween

3:05
3:15
3:24
3:25

m 31/5'8"/185

4:14
4:11
4:24
4:12

Didn't miss this one after all. Missed yesterday's though:

37/m/185/6'

3:25
3:00
3:05
2:55

Total 12:25

27/f/145/5'01"

4:05
3:39
3:35
3:35

Total 14:54

m/27/6'0"/210

3:23
3:27
3:27
3:35

3 min rests in between

as rx'd on the track
each 800 meters followed by 3 min rest
2:54
2:50
2:50
2:47
felt really good on the recovery... Just a little run down during the actual interval. Was a bit suprised at how fast I was recovering. Anyhow, day 4 of this Paleo adventure is almost through. Great work everyone. Oh, I am a bit suprised at all this fuss over such a nice southern sector...

**Level I - Tampa**

AWESOME weekend! What a great group of people we had at the level I in Tampa! Lots of energy, enthusiam, determination, and INTENSITY!

Pat, Mike, Jon, Justin, Jeff & Jenni - you guys are the best! I can't wait to work with you again!

#228 Jeremy: strong work. That's my kind of thinking

And with as much respect as I can possibly convey on the internet to all you world-class middle-distance folks...these particular events only cover a couple of the 10 skills explained in GPP. So what if some of us don't post impressive times - I think its more impressive when people work on their (our) deficiencies and have the sack to post results, impressive or not. Its all about all 10, remember... When's the last time you addressed your max clean or vertical leap head on?

Warm-up
3 rounds
Samson Stretch 30 seconds
15 pull ups
15 squats

WOD as rx'd on Barton Field 400M track
forgot stopwatch.

m/41/70in/260lb

3:58 2-3 min rest
3:38 2-3 min rest
3:58 4-5 min rest
4:05

First time for this WOD

Runs outside and uphill- 800M with approx. 3 min. rests between rounds:

3:15
3:24
3:22
3:21

(I have this wrote down in my notes at the gym, but if my memory serves me right, these were my times.)

57 y.o. 152lb 5'10
San Antonio 100 F. 61 degree dew point
Did this on a thread mill.

Stop watch didn't go first 880
3:19
3:11
3:07
Treadmill tops off at 10mph. Running start to compensate for the very long ramp time.

D
@home

3:38
3:43
3:50
3:57

15:08 TOTAL

m/44/5'9'/165

3:33
3:13
3:14
3:11

1 min rest inbetween. 1st time for this WOD! cant wait to smoke it next time around.

WOD as rx'd
800m x 4
1. 2:20
2. 2:22
3. 2:24
4. 2:48
with 3 minute break after each set

I am just coming off of a injury to my calf which really had me sad. The times I got today really got me super happy :).

Right after this WOD I made up a quick little crossfit of my own which was made up for:
3 rounds of 10 clean and jerk (135lbs)
10 pull-up

which got me super tired and ready for my steak and patotoes.

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.
(as prescribed)

3:48
3:41
3:54
3:40

Total: 15:03

On 5-21-09 I did:

3:49
4:19
4:33
4:05

Total: 16:46

Pretty decent P.R. for me.

1st 800m: 3.50
2nd 800m: 3.57
3rd 800m: 3.59
4th 800m: 3.44
5 minute breaks between runs

Crossfit SoMo
M/40/6'4/200

I'm looking for the bootie videos on the Gym Jones website. All I can find are workouts!!! Please someone help me.....

Level I cert at CF South Brooklyn was a great experience. Highly recommend taking the cert and visiting the box.

M/58/6-2/208

Treadmill

3:53
3:46
3:36
3:31

3:07, 3:27, 3:30, 3:30

tough run today, dont know if it was heat, legs dead from past two days or what, but it was poor results...

Headed to the outdoor track but diverted to the gym treadmill due to rain.

4:03
3:30
3:25
3:25

Treadmill

3:30 (800m)
3:50 (800m)
1:50 (400m, wussed out)
1:50 (400m, wussed out)

as rx'd
dirt track:

2:47
2:54
2:56
2:51

about 2 minute rest between.

Just have to do a little bragging, my 4 year old son got his first pull-up today. Way to go Brody I am so proud of you.

2:36
2:42 x3

20/m/155/5'8

Level 1 cert in S.Brooklyn...thank you for being terrific hosts. It's a great space with some hardcore, badass energy! Loved it!!
Our CF trainers, thank you!!! We maybe a part of the CF community, but it was you folks who guided us over the threshhold. Can't wait to have baby #4, get my knee fixed and get back to my 100% CF game.
Be well,
Joyce

My 4 year old son got his first pull-up today. I could not be more proud.

http://www.facebook.com/home.php?ref=home#/photo.php?pid=2256529&id=506674080&ref=nf

Lauren you rock. I'll see you and Dave at the Grand Opening of your new box.

comment 259

Yes, I am smiling and appreciate your humor.

comment #280

Hey Spence,

Does Mr. Jones have any videos on his site ? I just went and I can't find any videos. No booty.. male or female ?

I did go to the gallery.. I saw hundreds of guys, 2 females and a dog picture. No shirtless men. A couple guys were barefoot and the dog appeared nude (not including a collar).

On the "disciples" page there was only one woman. That may be the problem ?

did post Max of post 191 get deleted because 191 is not by max and I cant find what everyone in mad about and I am courious.

3:11 (PR)
3:23
3:36
3:41

sevan at August 10, 2009 5:35 PM

In my opinion, any gym with that high a male to female ratio loses quite a bit of it's appeal. Sausage fest, y'know.

M/40/5'10/170
3:04
3:19
3:24
3:15
Legs were still spent from Sunday.

2:41, 2:53, 2:55, 2:53

5-6 minutes rest between runs.

Ran on treadmill 1% incline. Four minutes of walking in between rounds.

3:58
4:06
4:39
4:30

Legs pretty tired from last few days.

Level 1 Cert. San Diego: This was an outstanding experience. I can't say enough about the professionalism of all the instructors. I have been Crossfitting for a year, and it was great to not only go over all the fundamentals again, but to be able to teach and coach them as well.
We at CFLB did "Elizabeth" today, and I still heard Andy's loving voice urging me in that subtle way of his to "open my f@cking hips."
I have racked my brain trying to come up with at least one constructive criticism, but I can't. It was perfect and I loved it.
Thanks to everyone involved.

m/5' 11"/ 165lbs
CF for 3 months

rd 1- 3:09
rd 2- 2:55
rd 3- 2:53
rd 4- 2:49

On Treadmill as rx'd approx 5 minutes between rounds

3:19
3:26
3:26
3:24

could have been faster on track. Have a problem pacing and going all out on a treadmill

beautiful day, so out of the gym, off the treadmill, to the local high school track. Found the CC team running (boy am I slow), found a visiting college Volleyball team working out at altitude (boy am I short and NOT blond), found the cheer squad practicing (I am old too), but ran anyway...here are my middle age times (and no, I don't like running):

4:30
4:39
4:37
4:34
the first one felt sleek and fast, and the last one felt like I was stumbling and sucking wind....oh look, they were all the same. I only have one speed.

To comments 100 & 199: CrossFit has done a story (2 exactly) on the "booty shorts" girl. Her name is Lauren Plumey and parts 1 & 2 are on the CrossFit Journal. Now we can get a "personality" to match the hardworking butt! And I have met her, she is not the kind of lady that would mind this video. She has a great sense of humor and she works hard for her booty, just as we all do!

3:30
3:30
4:09

Scaled down the volume

m/36/6'1"/209

Running is so much more than my goat that I rowed, damper level 5:

1 - 3:07.8
2 - 3:06.8
3 - 3:09.1
4 - 3:07.5

rested about 5-6 minutes between rounds

Felt good, remembering the credo to keep it consistent before I get the intensity.

Also, anyone who read "Lights Out" and thought it was cool (like I did)should check out wileywatch.org and be sobered.

Cheers!

M/41/5'11"/18

shed to Lake Elton route

3:46
3:36
3:34
3:27

Back hurt - skipped it. Walked to work instead.

m/42/165/6'

3:10, 3:16, 2:55, 3:06

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

started out slow, but ended better!

3:08
3:25
3:27
3:21

6:00
5:48
5:36
5:24

(calf tear)

M/39/150

*LEVEL I CERT IN TAMPA*

To the staff - thanks for putting on a great event. I've been CrossFitting since 1 Jan 09 and was excited to get the fundamentals and concepts taught to me straight from the "horse's mouth." You all did not disappoint. It was not lost on the class the amount of effort and planning that you all have to put into these things. I really appreciate your expertise, your patience and willingness to help us learn. And, of course, your continued dedication to the CrossFit community to do these things weekend after weekend. I learned a tremendous amount and am more excited about my future CF experience than ever. Thanks for coming out!

did 2 laps on accident not four. Now we know we will die next time...

M/21/5'10"/164

1:11
1:18
1:18
1:12

M/22/6'2/160

.5 miles

1) 3:07
2) 3:00
3) 3:12
4) 3:03

really wanted under 3! But first time so ok :)

Had to miss WOD due to bad bruise on instep of foot from weekend baseball tournament.

m/35/67"/165

3:17
3:41
3:48
3:38

I want to shake that cameramans hand who videotaped the backside, haha

f/30/140/5'8"

Rd 1- 3:59mins
Rd 2- 3:59mins
Rd 3- 4:02mins
Rd 4- could not complete cause of shin pain

Fat and slow 800s, maybe 750s not sure

4m10s first
3m45s last
3m breaks still cooling off 2 hours later

Alright, so I'm kind of sketched on this WOD right now, because my times were wayyyyy faster than last time.
I mapped out this run around my block...and according to mapmyrun.com a lap and a half is 800m. But since i was so convinced my times were 2 fast, i varied some of the lengths. Soooo...

As Rx'd???:
Rounds 1 & 2:
1.5 laps around the block
2:24
2:26
Round 3:
1.65 laps
2:35
Round 4:
1.75 laps
2:59

I have no idea which one is the most accurate, but i'd say going by time...a happy medium between round 3 and 4 would be about right because i know i don't have a 5-6 minute mile.
Maybe i'll just run somewhere else next time or even at a track so i know for sure what's what.

M/27/6'2/190

1) 2:58
2) 2:58
3) 2:55
4) 2:59

was surprised at consistency of times; was hoping to break 2:40 for at least one leg but legs felt like falling off at 500m point each time.

5 minutes rest between rounds

M/35/6'2"/185

1.3:49
2.3:46
3.3:35
4.3:37

M/20/6'1/203
I did wayyy better than I expected!!
Not a runner!! Felt like one though.
I was shooting for 4:00. I love CF!!
3:03/3:17/3:30/3:38
Almost 1 week down!! Paleo very tough!!
Cheated with sugar.. Will get it straight soon.

If You have that body and boot you show it off! Knowing this girl on a personal level and working out next to her in the gym, if you knew her personality and saw her work ethic and intensity in the gym during a workout you would all except the fact that shes confident with herself and would support that booty. Shes an example of what Crossfit is and what it can make you look like. Also I personally like the outfit because I picked it out and the booty shorts are mine :)

8 rounds speed bag and heavy bag

CF Lvl I cert was great. Crossfit Tampa staff were gracious hosts and the Trainers were excellent.

did my 800s on part of the run course for my upcoming sprint triathlon. hilly! clocked out two separate .5 mile segments on my motorcycle.

2:59
3:15
3:03
3:15

oh yeah... rested 2 mins between each round. And feeling better w/ my POSE running. Finally figured out how to POSE downhill w/ speed.

Had to do it indoors on treadmill (incline at 2):

1 mile warmup: 7:30
3:00
3:00
3:00
3:00
(max speed on the treadmill)

Finished with another 800 at 4:00.

Then:
3 x:
7 L-Pullups
15 back extensions
15 side extensions (each side)

and 12 Burpees for good measure.

Not ready for a rest day tomorrow...so gonna hit the pool hard.

m/16/5'10/175

as rx'd with about 5 mins rest in between each

2:33
2:36
2:41
2:27

1-- 2:46
2-- 2:49
3-- 2:53
4-- 2:50

1- 2:55
2- 3:03
3- 3:10
4- 3:10

92 degrees and humid outside, plus stairs to the third floor of box

1-3:01
2-3:00
3-3:15
4-3:27

4 min rest between

ran it in 15:57 with 1 min break between rounds

2:41
2:46
2:48
2:44

#111 Dom
#190 Matt

cheers guys, yeah times are legit.
got a 1.54 PB which is ONLY JUST enough to compete internationally for NZ cause there are some fast f**kers down this way.

first CrossFit WOD ever.

m/26/6'2/175-ish

as rx'd on a dirt track...at elevation 5280...welcome to Denver.

2:51
2:42
2:41
2:40

nuthin' like a handful of 800's to make you feel like you haven't worked out in a couple of years.

1/2 mile (805m)
3:27
3:42
3:53
3:48

Pretty happy with the 3:27. Never ran this distance for time before. Fastest mile is 7:23.

3:03, 3:13, 3:14, 3:12 Sub 800 meter rows

Where can I get a pair of those, AV?

Only had treadmill which had top speed of a 3 min 800m so

2 mile-12 min

cf football
212pood kb swing
21 ktelbows
21 double unders
18:48

cf football
21 1 pood kb swing
21 ktelbows
21 box jumps
17:00

1 mile w/ dog in the am

2:43-3mins rest
2:51-3mins rest
2:55-3 mins rest
2:55-5 mins rest

SCott m/49/207/6'
3:33, 3:39, 3:37, 3:36

Janet f/50/5'9"
4:39, 4:36, 4:44, 4:33

About the time of the previous 800 as rest for both of us.

m/25/ 5 11/ 180

3:02
2:55
3:03
3:15
severe cramp in back on final 400m

2:42, 2:56, 2:56, 2:52
about 5 minutes of rest between sets

1st lap: 4:06.12
2nd lap: 4:00.44
3rd lap: 4:11.01
4th lap: 4:03.82

Just returned home from vacation and I just completed my first CF workout. Big Ups to Solly for introducing me!

All done on a track, 800m warmup run, 2 min breaks.

3:07
3:46
3:45
4:01

2:52
3:24

at the track - 90+F
2 minutes rest before round 2.
didn't have time for rounds 3 & 4...

4 rounds of 800m (400m uphill out and 400 downhill back)

3:16
3:14
3:11
3:08

approx 2 mins rest between each heat

3:05
3:30
3:30
3:09

Hot out; outside lane; lots of rest between intervals.

(Rushcutters Bay. 400m with turnaround)

2:42.8
2:41.2
2:39.9
2:41.1

(4 minutes rest between efforts)

2:40
2:44
2:44
2:41

M/29/6'4"/202

Rx'd

2:51
2:53
2:57
2:54

3:15
3:36
4:05
4:21

Walked 100 meters and started the next round

M/46/199/5'9"
6:20
6:10
6:08
5:50

Great time at the level 1 cert. in sandy eggo. had a blast, met some people and got my first muscle up.

m/48/185/70"

1. 3:11
2. 3:20
3. 3:26
4. 3:19

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Warmup - One hour of spin, lots of resistance.
WOD as Rx'd
4:26
4:13
4:12
4:12

Did it on a treadmill at Globogym. This really needs to be done on a track with a stopwatch.

3:15
3:28
3:15
3:18

Since I missed the last three workouts, did two today.

WOD #1: 0900

800m Run

1. 3:29
2. 3:35
3. 3:36
4. 3:37

WOD #2: 1900

CFWU x 3 (no pull-ups/no dips)
Pull-ups: 4,4,2,2,2
Push-ups: 14,18,14,14,23
Deadlift: 5 x 185

Deadlifts 5 x 5

1. 255
2. 285
3. 305
4. 305
5. 325 - had to break it up a bit

M/39/6'1"/250

I wanted to do this WOD at the track, but it was T-storming so I did it on a treadmill at the Y. Also, only did 400's, still being tired from a helping a friend with several wheelbarrows filled with cement. Times are as follows:

1:38
1:50
1:43
1:37

3:26,3:25,3:22,3:33 as rxd, course mapped w google earth

m/34/5'10/156

2:42
2:37
2:41
2:41

on 400m track after softball game.

m/40/5'4"/140

1) 2:52 (single heat PR by 0:02)
2) 3:11
3) 3:04
4) 3:07

cumulative total time: 12:14

0:13 slower than my best cumulative total, but got a single heat PR at least. Took about 4:30 rests between heats.

4 laps around the block, which is about 770km, per mapmyrun.com

3:46/4:00/3:58/3:59

Skipped this WOD, had a killer run for PT 2 days before the original posted date. 6-7 km followed by brutal football field sprints with 30 sec rest between efforts. Me and my big mouth hahaha
A few sailors got to meet uncle Pukie!

Go Navy!

As Rx'd
16:51 Total
90-120sec rest btwn runs

4rds of 4reps
alt 95# Snatch & 135# PC

At the lake :)
warmup: skipping roughly 100 jumps
2 sets of the couplet:
50 double unders
10 strict HSPU

Matt:
3:59-4:30-4:35-4:05

4 rnds.
1/2 mile run-treadmill 1% grade
2 min. rest between rnds.
30 lb. vest
3:52/3:48/3:46/3:47

made up own workout to simulate a bit of the exertion required on a fire alarm.

3 rounds for time: About 25 minutes. Accidentally stopped watch in 2 round.

Bleacher Lap with 2 7 gallon water jugs Farmer carry (simulate carrying heavy equipment up stairs)
Run 400 meters
Bleacher Lap with 1 7 gallon water jug on shoulder (simulate carrying hose up stairs)
Run 400 meters

Each jug is approximately 56 lbs.
Each Bleacher Lap about 70 steps up and down

3:18
3:31
3:28
3:26

Ran as rx'd all in my VFF sprinters and calfs are paying for it, times were as follows:
3:38
3:03
3:00
2:57

3min of rest in between sets

3:30
3:21
3:24
3:21
2 min rest each round

25/M/160/5'9"
2:41
2:41
2:44
2:46
Wow.

3:11, 3:18, 3:17, 3:14

Ran on the road this time, but the times were all pretty close to my treadmill times. Could have ran faster with competition to push me. Felt good to be out again, but its hard to put in that next gear without an outside force.

midway between pack and puppies - time limitation :(

2x 0.5 miles

3:35
3:31

about 3 mins rest between rounds

M/33/6'3"/225

3:27
3:17
3:14
3:07

on treadmill, 9.0, 9.5, 9.5 and 10.0.

left shin splint and all, I went for the run

The run was 400m there and 400m back so that added in a couple more seconds...

***Run 1: 3:37.97***
That run got me warmed up mostly... Was feeling it in my shins... I think I got it from dropping too much on the ring muscle-ups...
***Run 2: 3:03.72***
I sprinted at the beginning which gassed me out a bit...
***Run 3: 3:10.00***
I tried to keep a pace and sprint at the end
***Run 4: 3:01.90***
I tried to sprint the whole way!

Same place last time (and I quote):
3:17.17
3:26.92
(I was starting to hurt by this time... 3rd round was weak)
3:41.94
Now when it got to the 4th round, I was starting to get pissed off and wanted to get it finished as fast as I possibly can! I felt strong on this one...
3:15.42!

I blame my new good times on CrossFit and the Paleo diet!

"PROPS TO THA FRAT!!!"

Franiel

4 x 800 meter

2:28.0 - taste of napalm
4:17.3
3:27.4
3:08.9

Not so good on the recovery. Needless to say, 800s are hell. I kept thinking, How could I be so stupid, as to ever aspire to a 5:00 mile?

(36yoM,5'10",215lbs)

for the record, I'm a heavy guy running in VFF sprints. I do in fact run heel-to-toe in my VFF, ranging from a 0:59 400 meter to a 20:10 5K and a 44:00 10K.

I had a problem last year of pulling my gastroc and straining my achilles on 3 occasions, running the 400m on pavement and turning too sharp at a 90-degree corner. I had never developed the habit of warming up properly, been running that way since I was 14. Stupid, and I paid the price. I also feel comfortable running in my VFF on mountain and gravely trails.

I spent 20 years running in the supposedly best running shoes around; settled into the Asics Nimbus after 1998. Also spent years running mountains in Asolo hiking boots, since 1996. I will never go back to either. I switched to flats or sandals in 2007, then VFF and Pumas.

2:50, 2:45, 2:52, 2:44

M/24/160#/5'7"

Subbed 800m Row

3:03
3:12
3:12
3:07

I decided not to do the usual 1000m row as a sub because looking at other average times I was averaging a minute slower than most. However, I know I'm working my tail off and I think I'm doing comparable work with only an 800m row. My times are much more with the average.

Thanks to all of the coaches at the San Diego L1 Cert! Drew, Andy, Rory, Pat, Jolie, Rachel - all of you were inspiring and diligent with your expertise, and I feel fortunate to have been trained by the best.

1 - 3:15
2 - 3:15
3 - 3:16
3 - 3:14

My PR is 00:03:21.0
rounds:
3:23
3:21
3:46
4:18
thought I was going to throw up afer round 1, set 2 felt like angina and then just went for it!
I love xfit.

Did 8/9/09 WOD at 18:00
Did 8/10/09 CFE WOD at 19:45
Did 8/10/09 WOD at 00:30

as Rx'd

4 x 800m
1st set 3:13 rest 3:47
2nd set 3:44 rest 4:15
3rd set 4:12 rest 4:48
4th set 4:09

Total time = 28:09
Total rest = 12:50
Total running time = 15:19

2:38
2:48
2:51
2:45
ouch.

3:48
3:43
3:39
3:32

Last time only managed 2 (around 4:30 each) so major improvement!

sub'd row for run
3:29
3:19
3:19
3:18

3:28
3:31
3:48
3:41
as Rx on hills

treadmill

3:00 x2 (10.0)
3:10 x2 (9.5)

m/44/5'9"/165

3'50", 3'01", 3'03", 3'04"

m/26/210/70"

as r'xd
2:51
2:47
2:48
2:50

On treadmill at 1.0 elevation
3:30/3:30/3:18/3:05
M/39/5'11/165

m/26/185/6'1"
Buttercup scale from Brand X
4x: run 200m, rest
1) 45:00
2) 39
3) 37
4) 35

Boy, was it hot in MA.

2:49
2:55
3:02
2:58

M/23/5'7/172

4 x 2:30 with 2:30 rest on treadmill with 1 degree incline

3 mile run
23:20

As Rx'd - 3:03/3:05/3:10/3:10

M/25/155

4:48
4:45
4:46
4:40

3:34
3:33
3:35
3:39

2:47
2:47
2:43
2:50

F/37/5'5/122, M/35/5'10/187

As rx'dd in neighborhood around the "block"... once completed double checked mileage and I was falling short of 800 meters by around 30 meters... still felt good and stayed consitant throughout..will use track next time
3:14
3:12
3:19
3:15

2.44
2.41
2.34
2.34
i walked 800 meters in between each run for rest.

As Px'd at track:

3:30
3:39
3:40
3:41

Rested in between by lying down on my back and feeling like I wanted to puke.

3:22
3:25
3:32
3:25

as rx'd at the high school track. was hoping to break 3 min. guess I was wrong!

2:56
2:52
2:50
2:56
2:52
2:49
Rest 1:00 after 1,3,5; 3:00 after 2,4

2:30
2:38
2:48
3:03

Busted out 100M sprints after a "dispute" between friends. Really slow...

14.3
13.8
13.7
14.0

2:55
3:01
3:04
too soon after dinner for a 4th

On treadmill, didn't time, who knows how accurate these things are.

Speeds: 10.5, 10.5, 10.5, 10.3

Rested three mins between sets. Pain in right calf at the end of the second 800m.

twice round local park (800m)
3.14
3.09
3.09
3.04

WOD 4 X 800m
1 : 2.42
2 : 2.57
3 : 2.51
4 : 2.56
after took boxing class,killed them !,then got roped intae takin the football team aswell, i thought they were gonnae cry ! but they all enjoyed it !
snatch practice at night, new p.b. again !

first day back after more than a week's vacation and being lazy, killer but great getting back into it

3:12
3:15
3:27
3:24

on treadmill

3:50
4:03
4:09
4:12

as a twig in h.s. i ran a 54 sec 400m

the knees and calves just don't have that spring anymore that's for sure. down to 213#, but would still like to get to 200. weighed 150 dripping wet in h.s. i'll die a happy man if i get to a 3 min 1/2 mile.

2.40
2.40
2.36
2.41

3:41
3:50
3:19
3:16

(previous:
3.11
3.08
3.08
3.01)

M/29/6'3"/225lb

1 3:00
2 3:05
3 3:10
4 3:10

Rested 1:30 between each round

30/m/5'11"/200

On a treadmill at the firehouse at 1% incline

1. 2:45
2. 2:49
3. 2:50
4. 2:48

About a 3 min rest between rds

as rxed:

did Monday's Tabata workout first

4 rounds:
1) 2:40
2) 2:45
3) 2:50
4) 3:05

1- 2:52
2- 2:49
3- 2:45
4- 2:43

what this tells me is that im not running fast enough on the first few. next time my first round will be 2:43.

2:57
3:06
3:04
3:03

650m- 2:23, 2:25
800m- 3:21, 3:16

M/6'1''/198

As Rxd

2:49
2:52
2:41
2:42

M/5'7"/36/149

Ran my heart out on a treadmill at my Manhattan gym, varying the mph but always going for my max each rep. Roughly 3 mins each run with quick breaks between. Felt like a champion afterwards.

People think I'm a freak at my gym, but I'm like, I just did a 15 minute workout that kicked my ass, while you're jogging for 30 minutes. Love it!

did 3.25 laps on a 250m track, so
4x812.5m

2'36
2'49
2'52
2'46

just a bit slower that last time but on a little greater distance

F/28/5'8"/130

All are PR's:

3:54
3:46
3:46
3:36

As rxd 1 min rest between sets
3.59
3.30
3.15
2.50

male 40 5'11" 185

3:34
3:28
3:30
3:30

crossfitting for 6 weeks and lovin' it!
getting leaner and stronger by the day.
we started a great crossfit team here in san diego. got 10-20 ppl training at anyone time.
all friends and family:)

The steep hill video is a little ridiculous. I guess it's not enough to just commend hard work.

next time just call it something like asses gone wild.

2:45
2:55
3:07
3:09

I'm running in 100* heat and 99% humidity and I thought I posted good time. That is, until I saw how everyone else did! Good job all. Keep setting the bar higher!

3:23
3:43
4:07
4:09

Cheers,

Ben

2:48
2:43
2:39
2:27

I really busted it that last one. PR is still a long ways off though at 2:00.54.....though that is from HS 6 years ago.

M/24/5'8"/140

2:51
3:02
3:00
3:07

3:40 - 4:05 - 3:52 - 3:46

Not sure what happened in the 2nd round.

15min29secs for a 2mile run. 25 m 5ft9 200lbs

20.33

5 x 1/4 mile sprints with max set dead hang pull-ups between
1. 1m15s 15p/u
2. 1m16s 12p/u
3. 1m15s 9p/u
4. 1m 14s 9p/u
5. 1m 11s 6p/u

around 2-3m rest between

3:18
3:00
2:51
2:48

2:38 (6:18)
2:38 (4:14)
2:49 (6:34)
2:41

outdoors, Lost Lake course, Camp Victory

compare to: 090326

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

1st 3:11 12 to 8mph
2nd 3:35 10 to 8mph
3rd 3:37 9 to 7.5
4th 3:55 8 to 7mph

m/38/239/73

went to the lake yesterday
did on eliptical heel still hurts
4X800m
1: 2:30:03
2: 2:32:07
3: 2:33:04
4: 2:31:20

Looking at the posts I didn't do very well. First time running this WOD, am alright at 400's, but 800's suck.

3:48
4:05
4:11
4:21

didn't time rests in between, probably about 2 min.

3:47
3:47
3:44
3:39

as rx'd

m/37/190

My first time doing this, it hurt!

2:36
2:48
2:48
2:58

3:30
3:25
3:27
3:50

2:53.0
2:48.8
2:48.2
2:44.0

M/31/5'9"/152

Did this outside on a trail with 1/2-mile markers. Not really flat, so times are uneven.

3:07
3:02
3:10
3:17

Still feeling the deadlifts (which I did last night after a Jiu Jitsu class).

3:37
3:54
3:59
3:54

3 min rest betwn sets

not as good as last time.. runs outside and a very hot morning in south carolina

M/32/5'6/168
3:00
3:01
3:09
3:09

4 minutes between sets

27/m/175#/6'0"

2.32 Rest 5 min
2:53 Rest 5 min
3:06 Rest 5 min
3:01

That was a good one.

CFWUx3 w/HSPU
Run: 800m
4 rounds, w/4min rest
2:53
2:46
2:46
2:47
Solid 10sec faster than last time on each round.

geez... who's that hunk doing a handstand in the group pic? i need one of those:)

4:12
3:58
3:57
3:07
First 3 on a treadmill at 1% grade.
Last one 7 times around indoor track.
1/2 mile

5:13
4:42
4:44
4:42

at pepperdine track-
4x 800m with about 3 min rest in between.

2:38
2:46
2:47
2:50

a second or 3 slower than last time in May. This is the first time I ran in chuck taylors- the entire workout all up front on the balls of the feet. My calves feel it today.

M/33/5'10"/200 lbs.
S. Texas
95 degrees
95% + or - humidity
3:20
3:33
3:29
3:29
Finished with a 1 mile slow jog...this was a tuff workout! a lot of you guys did a great job, good times!

M/32/5'9"/170

Amarillo, Tx
Let's just say it was hot enough.

2:52
2:57
3:03 junk
2:59

M/26/5'8/212

400m warm up
800-3:53
800-3:41
800-3:41
800-3:37
400m cool down

Each w/ 2min rest between

M/51/6'1"/185

3:17
3:25
3:24
3:26
4 to 5 minutes rest between rounds. Not so bad for an old guy. Oldest posted so far.

4 x 500M Cycling 200M Flat / 300M Hill Climb
3 Minute Rest between sets

2:25
2:21
2:23
2:25

3:12
3:06
3:24
3:22

24M/6-2/190 lb

3:10
3:01
2:58
2:55

3 min rest periods

2:51
2:59
3:16
3:00

5 minute rest periods

Just returned from the South Brooklyn cert and could not have enjoyed a more positive convergence of presenters, hosts and new level 1 trainers-to-be. A tremendously diverse cross section of our community was in full flower.

The resultant boost of energy and growing understanding of the crossfit method that I am bringing back to my own little corner of South Carolina feels like an irresistible force. I will apply it vigorously.

Thanks again to the fantastic lead coaches, flowmaster Chuck Carswell, David and the crew of that most amazing urban box, the inspiring, encouraging attendees and for Coach Glassman for developing and sharing this amazing program with the world.

Ran to the 4th telephone pole and back...appx 800m.
3:26
3:07
3:05
2:59
Going to St. Louis tomorrow to visit Longview Research farm(purina land o lakes) and go to Card vs. Reds game. A couple days of needed rest.

Theresa = row 1000 m (running better but still just not quite right from severe hamstring strain)

4:21.8/4:23.6/4:25.6/4:22.8 (w/2 min. rest between except b-4 final effort w/ 3 min. rest)

2:47, 2:58, 3:02, 3:08

3.25/3.35/3.51/3.28

3:25, 3:15, 3:05, 2:53. I did this on a treadmill at 9.0, 9.5, 10.0, 10.5

Tried running outside at patriot's park's 1/4 mi track:
WU then 800mx4 WOD:
2:52,2:57,2:57,2:55
rest approx 6min between runs

soccer field sprint ladder:
midfield-back-full-back
rest :50,:30,:10,:10,:30,:50
times :37,:34,:41,:48,:49,:46,:37

felt good considering its the first time running 800's outside in, well, ever I think.

later,
b
m/32/5'8-1/2"/168

23/m/5'10/160

3:07
3:09
3:06
3:09
2 minute rests between sets

I'm curious to know what Rx'd is. Can anyone explain that to me?

Ran 2.5 miles instead: 22:10

3:20
3:40
3:18
3:03

3:59 (on treadmill)
4:30
4:36
4:44

Subbed Rowing 1K per round (5 min rest)

3:35
3:46
3:49
XX:XX (didn't have time)

Compared to average of 3:15 running on outdoor (85 degrees) all-weather track.

1:23.17 / 1:26.26 = 2:49.43
1:21.35 / 1:28.59 = 2:49.94
1:28.53 / 1:30.55 = 2:59.08
1:27.89 / 1:33.19 = 3:01.08

Outdoor High School Track
The cramping started 2nd half of Rd 3
MUST keep pacing more consistent

completely cashed.

Rested exactly 4 min between rounds

CFWU as RX'd

Then...

2:53
2:51
2:56
2:50

For total of 11:50

30/m/71"/183#/Taji, Iraq

Stop watch broke. Total time of WOD is 18:45

1st time doing crossfit. did monday's workout today (tuesday)... 800meters x 4
IN THE RAIN
3.23
3.25
3.30
3.22

I'm a father of 5 who works midnight shift
5'11/200
looking forward to these workouts

forgot to mention.... rested about 2-3 mins between rounds

Still rehabbing bum ankle. Also probably not a good idea to eat a cheeseburger before hitting the track:

4:39
4:40
4:41
4:29

Level 1 Cert in San Diego
This was the best thing I could do for myself (and anyone would benefit from it as well). The level of instruction and professionalism was super immpressive. I learned more than I thought possible and feel confident and ready to help others. Thank you so much to Drew and Andy for being such great teachers! Also a big thank you to Jolie and Racheal for all the tips they gave me to make me a better athlete! I am off to workout with Pat Barber tomorrow at Crossfit Santa Cruz and show him my new awesomeness!

1. 3:13
2. 3:28
3. 3:30
4. had to leave gym because it closed right as i finished my 3rd run

Ran at Nolan's farm. One long road, no curves.

2.31
2.51
2.55
3.02

3x3 PJ (135,155,155)

4x800m (3:03, 3:09, 3:04, 3:01) 16,5-17,1kmt.

3:04
3:17
3:16
3:15

M/40/175/6'

3:00
3:01
3:01
3:03

3 mins of rest between rounds

m/162/5'9"/23

2min rest intervals

3:01
3:19
3:00
3:31

Slow today...

F/26/135/5'5

3:51
3:36
4:05
4:07

5 minutes of rest in between

brutal

25/m/6'1"/170

3:17
3:06
3:08
3:12

Next time -- below 3 minutes.

as rx'd:

3.11; 3.09; 3.13; 3.09
(3-4 mins rest)

F/27/135/5'9
3:52
3:50
4:00
3:56

3-4 minute rest in between.

m/26/222/6'3''

as rx'd

3.24 ( sprint the length and run the bend)
3.55 ('' '')
4.50
5.40

2 min 40 s
2 min 56 s
2 min 56 s
2 min 42 s

Four rounds, each for time of:
800 meter run

1 - 4:31
2 - 4:12
3 - 4:06
4 - 3:46
--------------------------------------
Compare to 090509

1 - 3:56
2 - 3:48
3 - 3:55
4 - 3:53

Forgot to post on Monday. First time running at the new house.

2:22, 2:31, 2:32, 2:33

Rested 4-6 minutes between runs.

m/41/198/6'3"

2:42
3:02
3:05
3:02
total 11:51
all on high school track. 1lap walk in between. thought i could break 3min each round after 2:42.

as for all the vid comments...she knows she has it, she worked hard for, she should show it. good job! keep up the hard work.

m/20/168/5'9"

3.04
3.06
3.06

didn't do a fourth round because i thought i was going to die.

800m Runs

F/45y/62"/136# JULIA
5:26, 5:29, 5:24, 5:25. PR: 5:43

M/40y/68"/158# GEORGE
3:28, 3:26, 3:26, 3:32. PR: 5:29

3:00 (suprised myself)
4:07
3:42
4:09

Downhill/Uphill/Downhill/Uphill... I'm slow. Second Crossfit workout complete.

I need to read the directions thoroughly before performing...thought the breaks counted in your time...so I ran it straight through...

18:52

did these on a treadmill at globo with 3 mins rest in between each

2.40
2.30
2.33
2.40

could probably have pushed a little harder on the last one but bottled it - the third one hurt the most

have been doing the Strength Bias for the past 5 weeks so good to get some pure metcon in

Total 15:00 flat, one big downhill, one big uphill legs, other two flats

34/m/160

3:45
3:23
3:00
3:00

M/5'9/160/19

1. 3:24
2. 3:20
3. 3:11
4. 3:07

1) 2:33
2) 3:07
3) 3:11
4) 3:16

Treadmill with about 5 mins of rest each.
I should probably move to a track next time.
2:43 (12.0 mph)
2:34 (12.5 mph) PR!
2:34 (12.6 mph)
2:39 (12.2 mph)

m/40/67"/185#

substituted 1000 meter rows for 800 meter runs

4:18
4:35
4:46
4:32

m/40/67"/185#

substituted 1000 meter rows for 800 meter runs

4:18
4:35
4:46
4:32

2:00 rest between each

Hit a new pr today:
2:38
2:45
2:44
2:49

Amazed that I'm able to go that fast.

3:40
3:09
3:32
3:25

3:09 is just 5 seconds off my recent PR at 5,200'! Yahoo! Now I know for sure that I can break 3 mins. Avg HR 173, peak 190, rec 74. At Gerle Creek reservoir, CA.

on treadmill at work
9.5 then 10 mph for rest, all just about 3 mins +

M/49/151/1-1-06

3:46
3:34
3:21
3:08

Used first 800 as W/U. Note: start next set at 8.0 and end at 9.5.

Julie 3:38 3:42 3:33 3:52
Josiah 3:35 3:39 3:31 3:47
6 minutes each round, remainder rest.

2:34 (PR)
2:37
2:42
2:37

I attribute my improved times to my new 20 dollar canvas volley ball sneakers from K-Mart with the insoles removed. Viva minimalist footwear!!

4:25
4:31
4:36
4:45
Recovering from a virus, but I am just slow!

36m191
2.37 2.44 2.59 2.59

36F127
4.39 4.48 5.07 ?

Eric
3.39 3.23 3.27 ?

First run in months on new knee.
3:20
3:10
2:54
Walked last,100m lunge
N myrtle

Performed approx 4 hours after Linda on outdoor 400m track. Approx 6 min rest between attempts.

3:05, 3:15, 3:15, 3:17.

First time running in Nike Free Sparqs, my feet are in better condition post-WOD than usual with fivefinger sprints. Due to shoelaces coming untied after approx 200m, ended up running an unintentional 400m between 1st and 2nd 800m.

3:00
2:52
2:52
3:00
treadmill

m/27/6'/175

2:55
3:05
3:15
3:10

Not very strong at these

rest 5 min between
1 4:26.44
2 4:23.35
3 4:26.53
4 4:33.8

not sure if it was exactly 800m I did 2 laps around the fire hall block.

Didn't measure each 800m.

Total time 21:48

800m = driveway to culdesac and back X2

1) 3:16
2) 3:18
3) 3:20
4) ?? clock error

M/ 40/ 6'/ 220

1 - 3:47
2 - 4:12
3 - 4:08
4 - 3:56

m/48/179

Travel Day

Did the following version of the wod:

Selective stretching.

Run, 880 yards, Treadmill, 2:50/3:00
Double Unders, 50 (30-10-5-5 / 20-10-5-5-5-5), 1:46/2:50

Selective stretching.

My first 880 wiped me out. Rested 5 minutes between efforts but still did not recover adequately. Decided to run 1 more 880 and then worked on my double unders. My rope work is starting to get better but has a way to go. Strung 30 double unders together today - not a PR but pretty good (especially after running a couple hard 880s).

Didn't know the distance

but ran as hard as i could for 3 minutes 4 times in a row.

Took about 5 minute rest imbetween.

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

CFWU
WOD
3:53, 3:42, 3:47, 3:53

2 rounds completed
Minutes:seconds

4:32
5:15
...
...

running on the eliptical
5:16
4:49
4:49
4:46

finished off teaching 1hr yoga class & alternating on assist mach. pullups/dips
80-70-60 10 reps @set.

28 male 195

412.3
425.9
435.1
438.6

5 min break in between

800m - 3:28:55
800m - 3:17:11
800m - 3:32:52
800m - 3:34:01

4 min 3sec
4 min 6 sec
4 min 9 sec

3 sec increase was weird.

M/35/6'/205#

I suck. I was slower than last time. Possibly since I have not run in a while. Will place more emphasis on not skipping run days

4:20
4:18
4:00
4:18

All on TM. About 50 sec more than last time :-(

800 meter on road

3:15
3:25
3:45
3:48

3 minute rest

34yom / 206lbs

Modified Puppy/Pack: Four rounds, each for time of:
600 meter run. Rest as needed between efforts.

1. 3:43
> 1:57 Rest
2. 3:07
> 2:40 Rest
3. 3:14
> 2:49 Rest
4. 3:20

Did on a treadmill...would like to do outside next time. Sprinting tires my lower back, so I ended up slowing down on the 3rd and 4th rounds, even though I wasn't winded.

M/23/72"/200
3:17
3:32
3:25
3:24

Round 1: 3:56
Round 2: 4:00
Round 3: 4:08
Round 4: 5:38

Groin strain started acting up on the last round so I took it slow....

3:27
3:32
3:37
3:42

480 meter lap, on hillside
Round 1: 2 laps in 4:10
Round 2: 2 laps in 4:23
Round 3: 1 lap in 2:03
Round 4: 1 lap in 1:52

26 M 6"7" 220 lbs

On treadmill

3:20
3:15
3:25
3:03 (1 degree incline)

3:28
3:34
3:34
3:35

@PMHSparkinglot

2:40(newPR!)
2:50
3:04
2:57

TOTAL 11:31 (new PR!)

2:47
2:53
2:57
2:59

as Rx'd

2:51
2:52
2:53
2:58

33/F/5'8

1. 4:01
(2:45 rest)
2. 3:57
(2:30 rest)
3. 3:55
(3:00 rest)
4. 3:56

3:01
3:11
3:21
3:22
Total = 12:55 (PR)

m/30/5'11"/180

As rx'd on the road

2:28
2:23
2:29
2:27

Avg rest between runs was 3-4 mins

26/M/5'8"/130lb

2:35
2:42
2:59
2:59

3:45 rest in btw rounds

30/M/5'10"/160

shoeless on the treadmill
4:00
3:45
3:30 (hey I can go faster!)
3:55 (no I can't)

rested 3 minutes between rounds

On treadmill; was pushing quite hard but had to bail halfway through the last round because my left knee was hurting. Need to strap that up for the next run.
Took 2 or 3 minutes rest between rounds.

2:48
2:47
2:43
Didn't finish

[2:43]

m/30/170

2:47
2:52
3:09
2:55
Ran outside and was trying to break in new shoes.

As Rx'd

3:17
3:10
3:09
3:12

35/M/165#/6'0"

WOD: As Rx'd

3:10
3:13
3:18
3:17

Rested 5-7min b/w rounds

m/36/155

2:42
2:49
2:43
2:46

2:58
2:45 (outside pr)
2:51
2:51

m/23/6'/170

as rx'd...

couldn't do exact times, but each was around 2:45. I know they were all under 3 minutes, but over 2 minutes.

CFWU x 3; Mod for elbow

As Rx'd PAC Laps

3:22
3:40
3:48
3:47

On average 15 seconds slower/lap than last time; been off nearly 3 months now.....

3:20
3:29
3:31
3:27

m/ 26/ 200/ 74"

Finally got around to this one.

2:45
2:48
2:55
3:05

Ran it in my Chuck Taylor high tops >:o)

3:54,3:54,3:54,3:33 (set treadmill at 8mph first 3 rds. hence identical times. last rd moved speed up to 9mph for most of it and went to 10mph for a little bit)

I did this workout early in the morning 6am at work. I am not sure what my times were, but I know the Mph.
The first two I was able to finish with 10mph. kicked my but the second two I either had to stop after the first 400 or slow down for a 400/
However, i felt that I did pretty good.
tito
kirk rangel

2:46
2:51
2:50
2:54

At the track
2 laps various paces to warm up & 1 one round of CFWU after each lap (no BE's).
3:02
3:03
3:03
3:00
On 3 minutes rest.
then
Pullup ladder 13 + 12

2:39
3:00
3:04
2:53

* large skin tear on bottom/outside of left foot.
* wore FF KSO's

2:59
3:02
3:10
3:07

Pull Up for every consecutive minute. 11 pull ups on the 11th minute was the max.

Utilized a 1 to 1, Work to Rest ratio

4:45
4:45
5:23
5:42

20090816 1930hrs
WOD090810: 4 x 800m runs, rest as needed
3:24, 3:44, 3:36, 3:38
Dragged a dog for the first 2 runs, run 3 started timing a few seconds late

As Rx'd

4:40
4:18
4:21
4:15

4:50
4:19
4:19
4:01

Treadmill: 7-8mph
4:10
3:50
4:00 (had to slow down for last .05 mile
Biked, Level 7, 110 RPM for 4 minutes

Did a lot of moving/heavy lifting earlier in the day.

3:14
3:17
3:25
3:25

4:30
4:18
4:29
4:13 pr
treadmill

3 rounds 15.5kmh

800 meter run

#1 - 2.50
#2 - 2.43
#3 - 2.41
#4 - 2.44

m/5"11/163/31

2:45
2:50
3:00
2:57

better by about 10% from last time.

no CFWU just stretching
1. 3:56
2. 4:06
3. 4:14
4. 4:14

3 min rest between runs.

800mtr - 3:00

800mtr - 3:00

800mtr - 3:02

800mtr - 3:04

(done 8/13 on dirt track after a rest day)
1) 4:56, 1 stop, 157/172
2) 5:17, 1 stop, 163/180
3) 5:23, 1 stop, 167/183
4) 5:15, 1 stop, 171/185
Most stops at/about 400m. Rested about 5 mins. between rds. Very frustrating that I had to stop each round considering the slow pace. Not sure why I can't go faster.

m/35/5'9/175

CFWU-1 Slept in. Therefore shortcut WU. Did from home. Turn L out of dw, down to Moore's well garden, up to RR tracks, back to house.
3:07,3:11,3:14,3:13
Not bad for running on grade at house. Pleased with consistency of times.
5/9: 2:48,2:45,2:53,2:54-at SP track
3/26: 2:55,3:06,3:06,3:13-at SP track
12/20: 3:00,3:00,3:02,2:57-at SP track
5/7: 3:08,3:20,3:23,3:24
4/1: 3:16,3:21,3:33,3:27

Four Rounds (10 lap = 1 mile track)
4:21
4:15
4:14
3:57

All of this was the second CF workout for the day after "Tabata Something Else"

.5 mile outside
3:10
3:25
3:23
3:25

1st run 3:40
2nd run 3:27
3rd run 3:24
4th run 3:30

Average 3:31

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

No gas!
today: 1X 12.0, 1X 13.0, 1X 13.5, 1X14.0

3:15
3:15
3:10
3:14

total time 14:23

34 year old male 204 lbs

1/2 mile run for warm up and measurement then:
3:26
3:49
3:46. Along the riverwalk.

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

080401

No rest between rounds because I was moving slow to begin with

7:01
7:29
7:17
7:05

090810

7:48
7:09
7:10
7:28

41m/205#/75.5"

3:05
4-5 min rest
3:19
5 min rest
3:20
6 min rest
3:08

Legs felt very heavy after Tabata squats. I'm surprised these times are reasonably competitive here, which never happens. At 205#, I hate running.

43 yom 204 lbs.

1/2 mile run for warm up and measurement then:

4:20
4:42
4:37

Improving all the time

same faq course I have been using which is short!!

2:12 pr by 6 seconds
2:26
2:29
2:25

800x4
3:37
3:43
3:43
3:35

800x4
3:37
3:43
3:43
3:35

As Rx'd
3:13
3:07
3:20
3:15
100%... humidity that is.

3:27, 3:38, 4:10, 5:10
1:1 work to rest
walked first 200 meters of last round - was spent

4:20, 4:16, 4:36, 4:23

cfwu x 1 w/hspu practice, dus and pistol practice

Camp Randall Shell 200 m track
>3 min rest between attempts

1) 2:47
2) 2:51
3) 2:53
4) 2:50

29/m/185

2:45, 2:48, 2:54, 2:52

paced off 800m course in the rain

"3:14
3:07
3:20
3:15"

High school track
2:56
3:08
3:14
3:11

45/m/166

400 meters x 8

1:54 to 1:38

23.m.137.65"

as rx'd Treadmill
3:11, 3:10, 3:09, 3:10

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

Last Time Treadmill:
3:10, 3:10, 3:10, 3:10(PR)

m/23/160/5'10"

800 meters x 4 rds:
1-3:00
2-3:13
3-3:12
4-3:07

On track. Cool day.

m/24/172

as rx'd
3:12
3:20
3:19
3:16

at track

3:57, 3:41, 3:09, 3:07

at indoor track.

3:04
3:23
3:29
3:22, last 100m sprinted

3:16, 3:20, 3:23, 3:27