Aaaaaaargh I hate running. Especially 800s. This is unacceptable.

VFF, here we go....

We try to make sure no one rests more than 5 minutes when doing this WOD.

Question:

I noticed on 5x5 back squat day that quite a few people said they should have started higher because they could have done more. If I personally am going for a heavy lift, I try to gauge my lifts around what will peak out in a PR/max effort for that day, whether it means going over the prescribed number of sets or not. How come people stop if they feel they can go more? The other day I did heavy thrusters for a 1 rep - and I did WAY more than the prescribed 7, and I'm happy that I did because I got back my pre-injury weight, (after 5 failures) and even attempted to do more. Do you guys not agree? Tomorrow is back squats for me, I'm running a few days behind...

Annie is a effen BEAST!!!!!

We need a video of speal doing angie

Like we all needed another reason to like Annie. But besides that; why is a pole-vaulter wearing gloves for pull-ups? Sooooooooo weak!

I LOVE this WOD!

On the PDA cross fit it states that it is Wednesday November 11th 2009; but the same routine. FYI!

re: comment#6
i bet speal could do angie in 7-8 minutes

Does anyone else find Barry Sears to be a little too hand-wavy? There isn't much substance to most of his anecdotes, if you actually look into them. He overstates so many accomplishments and seems like he just says things 'louder' instead of being more measured and accurate in his speech.

Most Gold Medalists are not zone diet followers, I'm not even sure the swimming medalists he keeps talking about were, there is little evidence for it. Beyond that, who knows what he's talking about when he says the zone? It isn't the 40/30/30 designation when he's talking about athletes taking it, but more just a high-fat diet. The looser he defines what is "the zone" the more he can claim that athletes are using it.

I think the Zone diet needs to be more specifically defined, so that it can actually be tested. Specific recommendations like post-work out meals, pre-work out meals, fish oil, food quality, etc. should not all be lumped into "the zone."

I really don't understand why crossfit has latched onto this diet, or Dr. Sears in-particular. It really doesn't seem to offer much.

#3 Steven@crossfitaffliction

Why? These are meant to be max effort 800s, and full recovery should be allowed. I sure as hell need more than 5 minutes to optimize recovery between efforts. Why limit it?

Wrong date posted...I know time isn't moving THAT fast! Cheers, john!

Date is incorrect.

Its 11:28 PM...I'm bored, thinking of going out and doing this WOD tonight before bed...hmmmm

comment # 11

Jared, I have been following the 'zone' diet quite closely - I wouldn't say religiously - and I have experienced a huge difference in bodyfat reduction. I wasn't fat by any means but have leaned out quite a bit without losing muscle mass too. I am not trying to make the claim that the zone did it, the workouts definitely make a huge impact. I guess I am saying try if you don't believe, what have you got to lose. Your performance definitley won't suffer. From what I have experienced from the book is cut out the bread, rice, pasta and potatoes - not unlike many diets. Lots of veggies, fish, chicken, etc.. Just make sure the 40/30/30 is in the correct block amounts to maintain that ratio. Worse comes to worse you dont like it but have tried a healthy eating regimen. Good luck.

*Jared*
The Zone IS 40/30/30. Fish oil is just an association and an amplification of what the Zone already does, and that is insulin regulation and inflammation control.

Now whether or not the studies he conducted with the swimmers and other athletes are still valid is irrelevant because we have an entire community of people who validate that the Zone diet is working. Getting THAT hung up on specifics either shows that your not trying hard enough or your really don't care.

yep...I second the hate running but hey lets get it on....SUB-RAT IT UP!!!!!

In response.

I have tried the zone. It did help me get off high-glycemic carbs, sugar, etc. But I think that was more the Paleo that i was integrating at the same time. The zone does tell you to do low-glycemic carbs, but does not restrict you to those food sources.

Yes, the 40/30/30 Is the zone but I have watched this Barry Sears lecture from almost start to finish, and most of what he is talking about does not have very much to do with these ratios. A lot of crossfitters who say they follow the zone, also do not follow the 40/30/30 ratio, the zone prescribes you up your fat intake if you need more calories, now the 40/30/30 ratio that was seemingly so important is gone, and replaced with something not very specific.

My point is, that if all the zone is is 40/30/30, then it isn't much. And, to me, the other changes in diet have been much more important. The zone is needlessly complicated, for me. That is, the official Crossfit recommendations for diet are much more helpful than the Zone diet. Beyond that, specific recommendations pre/post workout are also more helpful, and I think more measurable than this vague 40/30/30 that just gets tweaked to the point where the original idea isn't even there anymore.

As far as a whole community of people who validate the zone, I don't see that either. Crossfit prescribes the zone diet, so a lot of serious crossfitters are zone dieters. However, not following the zone has not precluded people from being top crossfitters. You can say that they are doing it in-spite of their less than ideal diet, and I can say that an ideal diet is much more variable than Barry Sears would suggest in all of his hand-waving.

Also, for people just reading the books and trying to do the diets, atkins seems to be more effective:

http://www.theheart.org/article/774531.do

Not only did they lose more weight than Zone dieters, but they had better health markers.

I think that if crossfit got away from the complicated prescription of the zone, and pushed something simpler like Paleo, they would get better results over the entire community. The Zone has been around for a long time and has very little to show for it.

And how many videos of top crossfitters, I mean, people who are in the top 10 at the games. How many videos have we watched where they ask them what they eat, and they say they make good food choices, etc, or kind-of follow the zone, etc. I have yet to see one where they are like, "yes, I'm strict 18 blocks zoner, I weigh and measure my food, and am exactly at 40/30/30." I haven't seen it. That doesn't mean that it's not out there, but it definitely isn't the norm.

HAPPY BIRTHDAY to Rookie and Eric Gohl!!!! Have a great day guys you are BEAST!!! My best wishes and hugs enjoy!!!

21-15-9 of Cake, chocolates and FUN!!!

HAPPY BIRTHDAY!!!

Annie was monstorous. I was so sore people at work were asking me what was wrong with my legs.

Pretty amazing video...Iceland Annie showed up for the L1 cert at CFSD last weekend and it like a borderline celebrity sighting. Once everyone got done wondering "is that her? is that her?" we were trying to figure out why she came all the way in San Diego to get her Level I.

This is my 1st day. I downloaded this app yesterday but didnt start. So Ima try to combin both days. This is really motovational when I read all the comments and everybody is doin the apps.

Train hard.

late post from yesterday...

25-50-75
rx'd 18:43 (feet anchored)

I'm doing this thing I dubbed, "eye-balling the zone" I know the basics, I know about what food has in it, approximate portions, which foods are high and low gly.
It's less time consuming if I just try to follow the principles and not count. I'm going for longevity. For me, I know eyeballing it, sticking to principles, will work better than precision counting..

#26 Ikeclvrt

I do the same thing. I call it "Zone Lite".

f/27/5'2"/120lbs

3:28/3:26/3:23/3:19 air quality was poor so i did it on a treadmill.

# 26 I agree less time consuming. I'm glad to make time to do the WOD each day, let alone worry about exactly how much my food weighs. Plus, I'm a mom who doesn't like seeing food get thrown away by my children. You know that, I'm not hungary anymore, untouched plate.

The run felt good.
-3:50 -3:50 -4:05 -4:35 Slowed down at the end, my hamstrings were burning.

COME ON!!!!

I don't know what everyone else does but around here we drink heavily on halloween and want to watch movies and eat tacos the next day NOT RUN 800s

m/44/185

3:09-3:10-3:10-3:17

So excited when a running WOD is posted and it coincides with my rest day-run schedule!

2:37
2:39
2:36
2:36

Was running from Pukie on the last 2!

Yesterday was my first workout since having the h1n1 flu. I did a lot better than I imagined I would, still not as good as I would have like to though. I have been doing crossfit for 1 month now, minus a week for the flu, and I feel great. My recovery time has improved dramtically. This run today should be exactly what I need to sweat out the last little bit of funk left over from the pig!

I'm going to do this WOD Monday afternoon, when my restrictions are lifted :)

Rookie & Eric Gohl- Happy Birthday Brothers

Mom of 6-Sheesh having that many kids AND you CrossFit. I'm in awe. I'm one of ELEVEN and I seriously wonder how my mother 1) didn't kill us 2) didn't kill herself.
She and my pops want more CF! She did 8# kettlebell swings on her 78th birthday last week in celebration- at first she said Dear Lord Jesus, this is too heavy and then once she used her hips she was fine.

Kettlebell cert this coming weekend at CF Ignite- the Goat & Pony Show is racking up certs left and right. Goat is in Flagstaff getting his L1 :)

Go CrossFit mamas- J9, Cookie, CynthiaJ, FitMom, MrsProPain, Rebe (jakers better half) Xtina, and my own mama- BrooklynMary

3:15
3:25
3:30
3:29

I hate running so much but did it anyway.
3:50,4:20,3:57,4:21
The second set and forth set I had to run around a few moving MRAPS. Running still sucks!

3:02, 3:27, 2:56, 3:25

The 2nd & 4th runs were uphill. I took 4-5 minutes rest between runs.

Pony's back, Pony's back, yee-haw, Pony's back.

J9-holy shipsters. You were flying not running.

Yesterday as RX'd 26:50

Today:
3:08, 2:56, 2:56, 3:00

3:13
3:24
3:27
3:24

1:30 rest in between did this at the paerk and runs are a little over 800 meters

2009-11-01: 10.5,11.1(pr),12(pr),10.3
2009-08-10: 10.4, 10.6, 11, 11.1(f) treadmill
2009-05-09: 3:00,2:50,3:02, 3:01 track

Jared #19

This is a video of the Stanford doctor discussing the study you refer to - http://www.youtube.com/watch?v=eREuZEdMAVo&feature=PlayList&p=86A676EB7D10549D&playnext=1&playnext_from=PL&index=95 really interesting. What I got from that was he questioned how much compliance they actually got during the study, from all the different participants, and how much that altered the results. Also, they didn't look at body composition, only total weight loss. Personally I would rather lose a few less pounds if it was strictly fat than post a bigger number and lose muscle as well.

The zone isn't that difficult to follow once you get used to it, maybe just boring? I think you have a point about upping the fat level when you need more calories, although the primary ratio seems to be protein to carbs. I've wondered why you wouldn't add another block of everything rather than just fat, thus maintaining the 40/30/30.

I've read all the zone books (my favorite is the latest, "Toxic Fat")and IMO Dr. Sears makes a hugely strong case for the zone, not only for weight loss, but also overall health and performance.

1. 2:54
2. 2:53
3. 2:51
4. 2:50

Wasn't looking forward to this but it was better than I expected:

1- 3:09
2- 3:09
3- 3:06
4- 3:02

Not too bad for a fatboy on a treadmill.

m/28/6'/327

4:30
4:23
4:31
4:36

Sunday musings (back from San Fran/Santa Cruz)...

1) Twitterpated. Used to mean head over heels to Thumper.

2) Capitalism. Edison and Bell died wealthy men. Gates and Jobs will likely do the same. The automobile. The cotton gin. The computer. The internet. The creation of advances for 200 years has occurred in a system that rewards personal ambition.

3) Haunted. My kitchen table growls. It jumps and chatters and travels all around the room. Seems it's been "inhabited" by a couple of puppies and only ONE bone.

4) Honeymoon. Mrs. bingo and I just returned from 4 days alone in SF/SC, our first trip with just the two of us in 4 years. No agenda, no itinerary. 4 days of sleeping in, holding hands, and sunsets. We are one school year away from being empty nesters, and this trip was a little preview. I sit here now, barely awake after a night filled with teenagers on Halloween, rested and relaxed and quite happy.

I will really miss the energy of Lil' Bingo and his buddies, but the honeymoon isn't over until someone declares it so, and ours is just beginning. Again.

4) Passion and transference. I am a huge fan of passion. You know, the kind of feeling you have about that thing or couple of things that you can't wait to do, that you might work in order to do. Mrs. Bingo and "Lovely Daughter" have a passion for horses; they can't wait to get to the barn, and they linger way past the time when they should leave. They subscribe to, read, and surf the equestrian world constantly. It always makes them happy.

I have strong feelings about passion because for many years I did not have one (other than Mrs. Bingo). I was openly envious of those who did, and on a continuous and constant search for one to call my own. I am not particularly passionate about my work, and any tiny flame I might have fanned was extinguished in a previous job, buried behind a cheer-free veneer of success. A new situation kindled a different flame, excitement, recently stoked by new technology, techniques, and teaching. But not the exquisite combination of passion and production that one experiences when one works at one's passion.

Enter Crossfit. Have you spent any time on the Affiliate Blog? Do you do your Crossfit at a Crossfit Affiliate gym? Ever chat with an Affiliate owner? Ah, now HERE are people who have a passion and who go to work every day engulfed in the flame of that passion. In some way, shape, or form most of us here share that passion, don't you think? Even if we don't make a living doing Crossfit. There's just something about this thing that lends itself to passion. Heck, even people who have sincere disagreements with things Crossfit (like Greyskull) are quite passionate about them.

So what is it about Crossfit that generates these feelings? Is it the willingness to seek discomfort, that quest to be "comfortable with discomfort" per OPT? Is it the sharing of that discomfort, the community that has grown up around two fitness trainers' ideas? What is it? I confess that I just don't know. But if there is anything in my life besides Mrs. Bingo that might be my passion it is Crossfit; my hope is that there will be more and more of it in my life.

I HAVE noticed that passion, too, seems to be transferable, just like most of the other good things in Crossfit. I'm a little more excited about all of the other good things in life, and a little more open to the possibility that I just might become passionate about some of them, some day.

I'll see you next week...

bingo - nice Sunday musings... :-)

Way cool that your wife and daughter share the horse passion! I just had to give up my horse passion (DH says "obsession") and found Crossfit just in time!

"So, what is it about Crossfit that generates these feelings?" For me, it's challenging myself, the detail, the minutae that makes huge differences, that someone cares enuf to point out to rotate the knees out in the squat, the lightbulb thrills of accomplishment (like the first squat that felt easy because someone pointed out the minutae that led to accomplishment), the continuum -- CF is like dressage or golf -- there's NO END... The more you learn the more you know you have yet to learn!!!! Progress and challenge are undeniable...

I'm hooked - perfect replacement for my dressage/horse habit...

Today:
Dreadmill only has "miles" so did quarter miles (400 meter = 0.248 mile)

1.5 incline
2:30, 2:30, 2:30, 2:30 (nothing like a dreadmill for consistency-blech!)

10' miles - tempted to try 9' miles but want to live to do this another day...

Darrell:

Great thoughts, brother. Hope you're well. Give Mrs. Bingo my best.

Dale

me:
3:17
3:27
3:35
3:28

beemer:
3:20
3:21
3:19
3:16

WOD RX'd 2:57, 3:06, 3:14, 3:09

The Mac M/37/218

that sucked....for real

3:50, 4:05, 4:05, 3:53=15:53

Last time:skipped
This time: 4:07, 4:30... (on track)

F/51/155
puppied on dreadmill (400m=.248mi)
1/4 mile each: 2:30/2:30/2:30/2:30
This was cruising for me -- I'm a slow runner :)

2:36
2:45
2:45
2:39

21/m/157/5'8

Frat Paleo benchmark #2
http://crossfiteclipse.typepad.com/the-frat-paleo-challenge/

The Avalanche

For time:

Run 1 mile
Row 2k
Run 1/2 mile
Row 1k
Run 1/4 mile
Row 500m

Post total time. Splits are optional.

Substitution options:

If you cannot row, sub 1 burpee for each 25 meters (2k = 80 burpees, 1k = 40 burpees, and 500m = 20 burpees)

I do burpee subs

my time 25:18 PR
10/03/09 28:11
9/03/09 26:28

3:30
3:27
3:28
3:17
13:42 Total
m/43/65"/165

2:26
2:29
2:38

3:06
3:06
3:08
3:06

1:1 work to rest ratio.

At the track
3:24
3:24
3:28
3:29
followed by Muscle Up progression training

TDV '85

48/M/6'/180
3:33, 3:25, 3:20, 3:12
Got first muscle up yesterday after one month of CF..good coaching!

I have a question on scaling the workouts...

For yesterday's, I scaled according to the site, mostly because I need it for the pullups and push ups. I was very tired from those 2 exercises, but felt I could have done more situps and squats.

When this is the case, should I add more situps/squats or leave as is?

#59
I only scale my weak areas, and the parts that are my stronger areas i keep the same. No reason to scale something that you can do as rx'd. So it's only a partially scaled WOD.

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

1.3:17
2.3:23
3.3:24
4.3:29

last time 3:18,0,3:27,3:27
time befor best and wors 3:11, 3:36

I got to the track and I was the only one there. I was suprised, I figure there would be some track kids from the school or moms with strollers, but no one. I hit the track with this romantic notion of lonely dedication, but once I did my first run it became a mental battle to keep going.
I was alone struggling for air and pace. I felt slow and dired. it was hard to keep a good pace. Last time I ran with/against Brady. I see now what a great destraction it was. It realy was mental for me to get it all together.

In saying that It was a good run and I'm happy wit it.

12:36 (3:01, 3:11, 3:11, 3:13) Sub 800 Meter Rows

Ugh, well...decided (rightly so) to sleep last night rather than go out and do the WOD at midnight. Only problem was I had to do it this morning still....

I think all the squats from yesterdays WOD jacked my running up :D

3:21
3:48
3:37
3:21 (and I was pushing it as hard as I could on this one...oh well)

Not that good, though I'm not sure when I did this last. I guess I need to spend some time running again....

m/45/175

3/4 mile warmup

2:54
2:52
2;55
2:56
3 Min rest in b/t
1/2 mile warm down

Bingo - as usual - elegant and eloquent

Anyone at Fort Leonard Wood doin these wod's? We've got a small group but always looking for more

Me: 142 lbs, 5'8"
3:32.17/3:43.22/3:15.14/3:50.09

Mikey: 150 lbs, 5'4"
2:58.64/2:56.90/3:13.82/3:50.09

2:38
2:46
2:46
Came up lame in the last round. Hamstring. Crap.

As Rx'd:
-mapped out 800m neighborhood course
-5:00-6:00 rest in between
2:52
3:03
3:10
3:02

Crappy Treadmill

3:00
3:00
2:45
2:54

Re: Zone. It is not just about 40/30/30, it is also and perhaps more importantly about porion size. The fact that the best athletes go 2x, 3x, 4x, or even 5x the fat allows for flexibility in the system. It would be unbelievable and unresonable to expect that a couch potato and a top athlete should follow the exact same diet.

I know my results are best when I am eating 15 or 16 blocks than when I eat 18 to 22 blocks even if the proportions are identical.

31/m/196

3:25
3:24
3:26
3:20

2 minutes rest in between.

Same problem as some had yesterday with the pullups (still working on the kip)... kept good notes, subbed in some pulldowns when needed, and will kick ass even harder next time... 25-50-75: 26:14

Great runs today... 3:23, 3:27, 3:24, 3:27... ~2 minutes rest in between.

Thanks Crossfitters!

3:01
3:05
3:01
3:05
ran on track
stretch calves

F/22/5'3/108

3:29
3:21
3:10
3:08

s'more / Strong Lil Pony:

Thanks for the bday wishes :) I tend to keep things pretty low key, but i'll probably have some kind of terrible dessert sometime today :) And i'm okay with that!

2:20
2:24
2:25
2:25
treadmill

Played catch up and did yesterdays wod and todays wod.Yesterdays wod done in 25:22
Todays wod 4:00,3:46,3:50,4:01
Killer workouts

Re: Sears and the Zone diet.

My understanding of Sears original proposition is that greater health will ensue if one avoids a diet that promotes insulin spikes by eating carbohydrates that have a low glycemic index. Moreso, that one can improve health (using a traditional definition and traditional medical metrics) if one balances the stimuli for both insulin and glucagon release after meals, if one balances the macronutrients CHO and protein.

One must then look at implementation of the Zone diet to understand where Sears goes next, for after the above he reasonably could have been done. If one seeks to achieve an "ideal" body composition compatible with traditional definitions of health one would adhere to a 40-30-30 plan of macronutrient balancing (utilizing modern concepts of beneficial fat consumption ie. no trans-fats). However, if one seeks to use food as fuel, as we in part do here in Crossfit, one would then shift to another version of the Zone diet, the so-called "Athlete's Zone" where one maintains the relationship between CHO and protein, but where one "up-fuels" with increase fat.

Can truly elite athletes of any kind truly improve performance using this type of Zone diet? You know, the 0.1%ers? No idea. But if we are going to have a conversation about this we should agree on a little background, agree on the location of the starting line.

Thoughts on Sears in the filter around #80.

Had two goals: 1.. break 3:00 on one 800 (failed)
2.. get them all under 3:10

3:01 (should have pushed harder)
3:03
3:05
3:09

2min44
2min47
2min50
2min49

btw: 154

2:46
2:51
2:51
2:47

2:06
2:07
2:17
2:43

last one I had like zero energy

by the way this is my 2nd ever crossfit day I'm 5'10 190lbs

M/29/5'10/168

Ran on track

3:00
3:19
3:30
3:33

1 lap warmup
1 lap walk in between sets - about 4-5 min.

6x800
Rest 1:00 after 1,3,5, 3:00 after 2,4
091101 (090810)
2:50 (2:56)
2:49 (2:52)
2:46 (2:50)
3:01 (2:56)
2:50 (2:52)
2:45 (2:49)

26/m/5'11"/185
as rx'd
2:44(PR)
3:01
3:13
3:13
about 3-5min rest

Joshua, (posts 84-85) I hope you gave track a chance, because those splits are incredible! I've never in my life heard of a dude as big as you running those times. Division 1 scholarship 800m runners don't run those splits in a typical workout. You've got a serious motor my man.

3:55 4:04 3:35 2 laps middle school track

41/m/176cm/73kg

As rx'd

3:09 (3:04)
3:08 (2:57)
3:16 (2:59)
3:10 (2:52)

I ran in approach shoes today. Much slower than last time in five fingers. Or maybe I had heavy legs from moutaineering yesterday.

Matt (post 88) I used to be a cross country runner I always led everyone for the first mile then my motor runs low...lol....I'm 190 not overweight at all I primarly before yesterday lift weights 45 min 4 times a week and swim 5 times a week on my off day and after my lifts I am good for short distances running not so much for longer ;)....yesterday what killed me is I did all straight pullups (palms away from face) as well as no kipping and all from a dead hang I guess thats why I gave up after doing 100 strict pullups... I dunno if crossfit is for me I think i am gonna incorporate it a little. I dunno....maybe lift/swim twice a week and crossfit twice a week I need to think this out

12 days post shoulder surgery...could raise to just about 90 degrees without pain...YIPPEE!!!!

800 meter runs outside

3:31
3:43
3:39
3:40

m/26/73"/180

Rx'd

3:02
3:09
3:09
3:07

Fasted.

#72

Naturally portion size would matter, but why would the high level athlete do 5x fat? Wouldn't this person also have higher need for protein & carbs as well? I'll guess that if you dropped to 12 blocks and did 5x fat you would not feel as good?

M/43/175/6foot2
Ran on a middle school track, with 4 minute rests between rounds:
2:57
3:05
3:19
3:07

I donated blood two days ago, and am wondering whether the lowered red blood cell count might be affecting my performance...

Bingo: Nice post. I too wonder why I've become so passionate about CrossFit. Probably there are lots of reasons, but for me one is the intense feelings you get from pushing yourself to your limit, seeing just how far you can push yourself, what your limitations are. And finding out that it's more than you thought (sometimes). And then there are the endorphins... Ahh, those sweet glandular secretions!

did yesterdays wod today scaled to 20-40-60
Scaled for time constraints
28:14 squats and situps unbroken

F/137/5'4"/24

M/44/185/5'9"
Sub'd 1K Rows - 4:01,4:05,4:12,4:17

M/45/205

as RX'd

3:50
3:43
3:35
3:24
I know I shouldn't get faster but took me a couple of rounds to find my pace. Always been faster later in runs been that way when I first started doing PT test in 1982. 3 Min rest between each round

Cg E-City CrossFit
Leary(m/44/5'11/200)
2:57
2:57
2:58
3:02

m/40/170/5'10

20 Minute Turkish Getup w/ 1 pood kettlebell

64

shooting for 80 next time

40 x 40M (rest 15 secs b/n each)

all under 6 seconds

M/46/150

3x15.6kmh

2:47, 2:47, 2:49, 2:42 as rx'd
2 street laps in neighborhood, first pose run this WOD
Last time (Aug in myr)...

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

m/36/6'/201

3:04
3:15
3:35
3:35

hung over from halloween

2:30,
2:37
had to cut short the 3rd at 400 with achilles pain

3:22
3:27
3:28
3:17 (gave it all i had on this one, shoulda done it the whole time though...)

3.09
3.14
3.21
3.23
4min rest btwn rounds
2nd WOD today, did Helloween at 7:30am

M/42/5'11"/180

Lake Elton route on road

3:19
3:18
3:20
3:19

correction
2.50
3.14
3.21
3.23

2:54.70 (pr)
2:53.04 (pr)
3:00.09
2:59.81

Not too bad with Halloween hangover. Ran at Kelvin HS track. Damp conditions with north wind, temp about +1 C. Great way to shake off last night!

My prevailing thought on each of the 2nd 400 laps:

CrossFit: "If it doesn't kill you, it will make you stronger".

As Rx'd 800s (54deg)
3:22
3:35
3:55
3:41
2.5 min rest btw rds

as rx'd

2:46
2:52
2:53
2:54

didn't time rest intervals

2:42
2:53
2:59
3:02

On street. 5 min. rest between each.

25/m/72"/180

38M/5'10"/170#

W/U: jog, 1 mile.

As Rx: 2:48 - 3:05 - 3:02 - 3:04.

C/D: 400m walk.

Total: 11:59 (New PR by 0:04). Runs on outdoor track (49F, 50% humidity).

800m walk between runs.

HAPPY BIRTHDAY to my FRAT brothers Eric Gohl&Rookie! Enjoy! Pony have an email comin your way! FitMom - you are amazing! Pokey&j9 NICE!had a nice 5k walk w my daughters today in thee SD Race for the Cure. Foot held up okay. next year we run!

Today
800m/rest
2:42/5:10
2:56/7:11
3:02/7:53
2:51

9/8/09
2:43/5:21
3:04/6:48
3:08/7:11
3:03

M/37/5'9"/200

3:03
3:19
3:22
3:15
total: 13:00
rest 4-5 min between
The running might be easier if I lost some weight!

Pony, Cookie, & S'more, thank you for your encouraging words..it's been a battle to "be on the shelf" from shoulder surgery.

It's all about the comeback.

Some GREAT 800m times everyone!!

M/22/6'2/160

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

About 3 min rest between. Ran outside.

25/m/6'1"/170

2:53(PR)
3:12
3:10
3:06

2:53 is a monster PR -- by 13 seconds -- but I had, clearly, a hard time recovering from that effort.

4 rounds of:
2 minutes speed bag
2 minutes heavy bag

2:54
2:51
2:51
2:48
-on treadmill

26/m/5'10/156

2:50
2:49
2:54
2:48

Ran outside. It's nice and chilly today.

M/41/180

3:10
3:14
3:10
3:12

Done on a treadmill. I'm even slower outdoors.

More better faster

29/M/141

3:15
3:09
3:15
3:13

2:43, 2:51, 2:53, 2:56

4 s slower than last time which was 4 s slower than the time before. I need to run more. One of these days I'll actually get around to starting rest day slow runs like I keep promising myself.

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 4.5” stack x 1,1
Jog 400M

As rx’d: 2:49 – 3:15 – 3-18 – 3:12
4 minutes rest per set
Foam roll after
Compared to 090810: 2:56 - 3:00 - 3:10 - 3:16

2.35
2.47
2.45
2.45

3:44
3:45
3:36
3:37

Running is not my fave!!

Beth
6:56
6:48
6:30
6:42

S/W/F/23/5'10''/157 :)

Rd 1-3:00
Rd 2-2:52
Rd 3-2:51
Rd 4-2:55

on sand

2:20
2:16
2:25
2:24

subbed a ladder 800m 600m 400m 200m 100m 100m

2:45
1:44
1:12
0:29
0:13
0:14

Row, need the work

248
253
256
255

Moises, on the sand? Nice work!

2:43
2:52
2:50
2:51

Borrowed and adapted

21-15-9

95# Overhead Anyhow
Burpees

17:24

Thought I'd be under 15 on this one.

knee was sore
Ran 2 miles
15:25
then 30 K's to E's

Strange doings here today with the filter, eh?

Bingo, Gate's is an example of the failure of capitalism to promote innovation. Gates abused his monopoly power and violated anti-trust laws. He stifled innovation. The govt. had to intervene in the market to promote innovation. He also stole ideas from Jobs and Bell Labs who you mention in your post.

m/38/76/205

C2 4x1000, 3min rests

3:42
3:37
3:35
3:34

Jeff & Charity-
Team 800s around the loop. Rest while the other ran.
Total time for all 8:
24:23

Mags and Joey-
Same as us but with 400s:
19:38

HAPPY BIRTHDAY TO MY FRAT FRIENDS ERIC GOHL AND ROOKIE.
TODAY 5 X TRAIL HILLS (SEVERE INCLINE)430M WITH WIFE, S'MORE AND FRIENDS!!
SO TIRED TO READ MY GARMIN AND POST TIMES!!!!!

3:57
3:59
4:06
4:43

Hungover-bad. Cold air outside-worse.

M/48/6'3"/195

3:25
3:19
3:11
3:05
treadmill

3:17
3:09
3:36
3:32

M/24/5'9"/175

As Rx'd
1:1 Rest

3:16
3:21
3:23
3:21

All, I work a day behind the schedule here because I work nights and I like the option of changing my workouts when necessar. Today I was doing the Halloween WOD as was getting it done pretty well. I was at the 75 rep round on my 40th pullup at about 20 mins, when I ripped one of my calluses off of my hand. I tryed finishing on the assisted pullup machine but the damage was doing so I just finished my situps.
At any rate does any one has suggestions on calluses and how to keep this from happening in the future? I was already using chalk.

Course: home to lamppost on Victoria. 2:52, 3:03, 3:01, 3:06. Each set was a PR as my prev best was 3:12. Gotta get to a 400m track for this to be 100% accurate, though. Still happy with the improvement.

M/44/6'0"/180

4x1000m:5min rest C2 rowing
3:44.8=1:52.4/500m
3:44.7=1:52.3/500m
3:48.0=1:54.0/500m
3:49.3=1:54.6/500m

33/f/5'8"

3:54
4:08
3:59
3:59
(3 min rest between each)

m/26/180/5'10"

3:00,3:09,3:10,3:04 Did 2 50m accelerations between 3 and 4. Not a bad workout. I need this more often, get down to a 2:30 at least.

Ahhhh, finally! Some running!

2:12
2:18
2:17
2:23

I do 400m track, 800m is too far to run fast!

m/30/5'11"/180

2:29
2:30
2:34
2:41

3 mins rest between runs.

Ran outside, on an out and back road course.

This is light week for us so we only did 2 800mts

Humberto m/41/5'8"/150
3:10 PR
3:07 PR

Karla f/25/5'4"/120
3:34
3:39

3:43
3:28
3:20
3:17

2:40
4:00
2:42
2:49

I tried to do the second run on one minute rest and quickly realized that was a bad idea... I had to stop after a 1/4 mile for a little while because I was going to puke which killed my time.

My other rest breaks were about 3 to 4 minutes

m/38/195/6

3:34
3:22
3:17
3:14

treadmill

boggles my mind that the leaders of today's NY marathon averaged 5 minute miles for over 2 hours

As Rx'd

Me and running have a hate-hate relationship.

3:50
3:47
4:22(wtf?)
3:41

Some MU transition work on my new rings :).

4:03
3:09
4:00

Sick yesterday, and not quite right today. Avg HR 178, peak 194 on the 3:09. At Soquel High track.

Thanks Bingo. I suffer from too many passions, but Crossfit is the most time-consuming. Congrats Fit Mom!

First CF workout m/42/5'11"/166

as rx'd

2:45
3:14
3:10
3:19

2 min rest on first and 2:30 rest for the rest.

Did it a little diffrent. Used a crosstrainer because of a foot injurie (suuuuuucks).
"Ran" for 3.5 min
620 m
690 m
670 m
690 m

RE to Comment #121:
At the age of 38 and beyond, I think it's all about injury prevention, even more so with each passing year.

RE Zone Comments:
From what I got out of reading a few Zone books, I thought blocks were supposeb to initiate desired hormonal release...but, if we have a higher fuel consumption rate, then we just toss in more fat. All three macronutrients initiate an insulin response, so I'm wondering how increasing one of them can stave off hunger without sacrificing the integrity of the proper block amounts, which will initiate proper hormonal responses.

I guess the answer is far more complicated than I can understand, but I think that you're either on the Zone or you're not. I'm not being judgmental because I don't Zone, but the more that a person modifies prescribed blocks, then the less they're doing the Zone. I attended a nutrition briefing from one of the dieticians for the 2010 U.S. Olympic Team; the presenter dissected and summarized 25 popular diets. He didn't have anything negative to say about the Zone at all, but the challenge that he pointed out was to measure all of the food to achieve the prescribed portion amounts of macronutrients on a consistent basis, meal after meal.

Subbed 1000m C2 rowing due to an ankle injury, plus you can't run a time on a gym treadmill.
1000m in
3:59
4:15
4:24
4:00

m/20/5'11/175

don't really like treadmills.

3:09
3:14
3:32
3:24

3:24
3:19
3:21
3:26

10 sec faster per round than last time

5'10 150 50 yrs
18 mile mtb bike ride in morning 1200 ft climbing
then the wod in the afternoon,2:39, 2:43, 2:45 then blew up 2:57 big mushroom cloud!

M/6'1''/193

As Rxd

2:49
2:41
2:35
2:44

sub'd Tribute for the Fallen Run

2:35 x 4 with 3 min rest between each

level 12 treadmill

5 sets of 5 pullups and hand stand pushups

1. 3:45
2. 3:40
3. 3:29
4. 3:20

on treadmill. speeds, 8, 8.1, 8.5, 9

1 mile run to hs track
lane 3
(400,800)
1. 1:33, 3:13
2. 1:37, 3:11
3. 1:37, 3:14
4. 1:33, 3:12

previous
1. 1:35, 3:17
2. 1:37, 3:21
3. 1:41, 3:25
4. 1:39, 3:23

good improvement
4 mile run after was difficult! Finished in 35:00

2:44
2:54
2:59
2:51

3:58
4:14
4:18
4:04

total: 16:34

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

total: 15:22

Shelby
F/16/5'8"/138
3:49
3:48
3:51
3:47

Carole
F/51/5'6"/130
4:02
3:55
4:08
4:00

M-63-198 Four rounds, each for time of:
800 meter run
5:48, 5:59, 5:39, 5:49

37/m/190/6'
Warm up = 15 Pushups and 15 Air Squats x3
3:36
4:06
4:04
3:40

Total = 15:26

27/f/145/5'04"
Warm up = 15 Pushups and 15 Air Squats x3
4:04
4:36
4:31
4:28

Total = 17:39

Scott m/49/6'/208
3:25, 3:35, 3:32, 3:32

Janet f/50/5'9/160
4:20, 4:17, 4:08, 3:59

Coach Glassman,
After doing Crossfit for almost 2 years it has made us stronger people. It has helped us get through this week as I lost my father this past week. Crossfit not only makes stronger bodies, but stronger minds and people. So THANK YOU for the strength I
don't know if I would have made it other wise.

800m x 4
3:42 3:31 3:29 3:28 Done outside.

S34-5'-110

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

pushed pretty hard, really wanted 2:30 first round
layed down for 5 min afterward, puked after getting up

2:34, 2:52, 2:51, 2:52 10/01/2009 (4 laps, outside lane)
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)

11/1/2009, not 10/1/2009

As prescribed:

3:13
3:29
3:23
3:27

This was almost 30 seconds slower per round. I'd like to blame the Oklahoma wind, but this performance left a lot to be desired.

M/34/70/205

m/29/5'11/168

rx, in the park with some nice wind :-)

2:46
2:48
2:51
2:45

42/m/153
3:50
3:43
3:40 (pb)
3:51

http://www.mapmyrun.com/route/us/ca/berkeley/449125712734418264

2:36 (PR)
2:36
2:40
2:45

M/47/66"/135

CFWU (x1 round)

3:54
7:50
11:38
15:25

On our beautiful little cross-country loop in upstate NY...

Done at a track. ran 2 laps for a warm up (4:07). 3 minute rest between each run.

1st- 2:46
2nd- 3:01
3rd- 3:04
4th- 3:02

2 lap cool down (3:20).

wu: 1 mile run, slow

R1: 2:48 (L1 1:21, L2 1:27)
R2: 2:52 (L1 1:23, L2 1:29)
R3: 3:00 (L1 1:27, L2 1:33)
R4: 2:56 (L1 1:25, L2 1:31)

I'm not a big fan of this. Lap 2 pretty much sucks.

Bundled up like an Eskimo, but did it.
Rd 1- 3:28
Rd 2- 3:20
Rd 3- 3:29
Rd 4- 3:22
Rds 1 & 3 involved a slight incline. Slight decline for evens. Ran on gravel road at farm.
P.S.- How are people posting such times on a treadmill? I have to run at least twice the pace of on ground when using a treadmill, to cover the same distance. This is likely near the tread's max setting. Are people doing these on max speed? I would sooner run outdoors in the dead of winter just so it won't take as long as it does on a tread.

scooter2- I'm so sorry for your loss. Stay strong when you need to be. Allow yourself to grieve, let CF and your family help you get by.

At the track. Nice warm sunny day
Jog 400 m for WU, dynamic stretches
Jog 400 m WU

2:52
2:56
3:00
3:00

On 5 minutes rest

Cool down jog 200 m.

Rest 45 minutes then;
Cycle 22.71 K in 52 minutes

5K 22:42

as rx'd (faster than last time by 1 minute on every time!)
3:40
3:32
3:37
3:42

3:20
3:26
3:40
3:26

I love running! But I hate treadmills, had to use one, the weather was crappy. As accurate as I could get.

2:40
2:37
2:35
2:33

3:01, 2:58, 2:59, 3:03
4th day on with no warm up after a long day. better than last time around though.

cfwux3
1/2 mile run; 80' elevation gain
4:33
4:12
4:16
4:13

3:17
3:12
3:03
2:57
track

M/176/31/5'10"

3:23
3:26
3:24
3:18

M/22/6'1"/178

Running on a 3 lane, 200m track sucks. Too many tight turns for an 800.

3:11
3:20
3:09
3:02

As Rx'd

3.12
3.20
3.09
3.02

20/m/5'11"/163

rx'd

4:10
4:02
3:49
4:30

m/46/195/5'9"

@ home, with clients, 1:00 rest between efforts:

2:56
3:18
3:27
3:34

M/25/154#/5'7"

Subbed 800m Row
1. 3:09 (missed PR by 00:06)
2. 3:17 (missed PR by 00:05)
3. 3:24 (missed PR by 00:12)
4. 3:16 (missed PR by 00:08)

My legs were dead after yesterday

1 - 4:11
2 - 4:18
3 - 4:33

+ 1.5 hours of playing tackle football

3:45
3:37
3:39
3:34

Did it on my treadmill...to late and cold to go outside...should've done this at the beginning of the day not the end but had friends in town

as rx'd
2:41/2:47/2:52/2:57

28/m/79kg

2:52-3:04-3:03-3:23

At The Domain

misread it for 5 rounds... did the first four rounds with a client of mine at his speed between 2:45 and 3:05 and the last 800m in my speed at 2:20 min.

subed 1000m row (snowed here already in AK)

3:32
3:36.3
3:46.8 (sand bag'd it)
3:43.5

started my application for the volunteer fire department. I think it'll really help my XFing to have a more unknown/unknowable paradigm to work in.

can't wait for tomorrows WOD

Cold outside today.

3:04
3:03
3:04
3:06

M/24/70kg

Treadmill
3:20, 3:32, 3:25, 3:15
total = 13:32

sub'd row for run
3:35
3:34
3:29
3:26

3:00
3:31
3:40
3:29

M/30/185lb

Run 1 - 3:03 (rest 4 min)
Run 2 - 3:09 (rest 4 min)
Run 3 - 3:12 (rest 4 min)
Run 4 - 3:09

Total for 4 runs: 12:33

31/M/190

as rx'd

3:22
3:18
3:13
3:06

as rx'd

3:24
3:21
3:15 (PR!)
3:22

as rx'd

4 x RNDS 800m Run

800m: 3:26
REST(3min)
800m: 3:12
REST(3min)
800m: 3:35
REST(3min)
800m: 3:23
REST(3min)

3:09 (20# vest)
3:18 (20# vest)
3:08 (20# vest)
2:52 (no vest)
That last run felt very light!

Misssed—Flu

Chinchen m/30/185/75"
3:16pr
3:22
3:23
3:16

Gunnar
2:40pr
2:52
2:59
2:51

27:05

247
251
257
258

Not bad considering the crazy wind in okinawa this morning

Half-mile sprints
3:27
3:23
3:27
3:16

3:15
3:25
3:28
3:25

2:58
2:54
2:55
2:53

44/170

Running an out and back 400m course so I have to slow down and change directions 3 times during every run. That's my excuse anyway.

3:56
4:07
4:21
4:06

Ran 4 800's as fast as I could with 3 minutes between each run. Did not time them.

I was excited for this one because I like running fast, but my gym ruined it.
1st run - 10MPH, at 1/4 mile, treadmill slowed to a stop - I couldn't get it to go.
Moved to another treadmill - same thing. Error popped up.
Moved to another treadmill - found out I had already spent my legs for the fastest running. Got really bummed out and just did some running.

I weigh 250#, so I know the treadmills struggle with me running that fast, but I've done it before without issue.

M/32/6'3"/205

Ran this on a Track in Iraq - pretty sure it was shorter than 800m:

2:40-2:43-2:48-2:41

Prev (As Rx'd)
3:12-2:57-2:55-3:00

M/35/177

Just ran a 5K - needed the run!

m/16/155

Rx'd
2:44-2:48-3:01-3:44

m/16/155
Rx'd

2:44-2:48-3:01-3:44

M/47/178
3:06-3:17-3:20-3:17, 5min rest between

CFWU- minus pu's

5:08
5:00
5:09
5:23
Ooof! Terrible times!

m/23/5'9"/161

3:39
3:19
3:09
3:38

30 sec rest interval.

m/42/165/6'

3:10, 3:02, 3:02, 3:12
last time: 3:10, 3:16, 2:55, 3:06

29/184/6'2"
2:45
2:53
2:53
2:51

previous best was 2:55

Did 800m in shoes, 400m barefoot, 800m in shoes, 400m barefoot. Not quite strong enough in the calves/feet to run a good pace for 800m, only the second time running barefoot and it feels GREAT (hard on the muscles but I FLY). Someday I will stop hating running....
1. 4:02
2. 2:03
3. 4:41
4. 2:10
f/26/5'5"/177

1. 3:55
2. 3:30
3. 3:15
4. 3:12

Maxed out treadmill at 10mph

2:52, 2:56, 2:59, 3:29
Ran in Vibram five fingers
Calves got real tight at end of 3rd round.

1.3:00
2.3:16
3.3:26
4. had to stop, too much pain in calves from annie, plus way off pr

did on monday the 2nd of november, on my lunch break at work.
The 800mtrs i found on mapmyrun.com in the neighborhood behind my house had like 3 big hills...
So it hurt a bit more than normal:
3:13
3:20
3:33
3:14

3'8"17/100
3'05"91/100
3'08"24/100
3'01"55/100

I think maybe I wasn't pushing hard enough the first 3 rounds..i've been kinda taking it easy my first time with each workout, just getting a time to beat. The fact that round 4 was so much better is making me rethink that right now.

3:37
3:53
3:46
3:39

14:55 total
previous 14:11

CFWUx1 (or the best I could do at the field)
3:29-3:25-3:23-3:23 (2:30 or less rest between rounds - 21:10 total)
Dropped Matt off early for his game then did this at the school close to the rink.

2:45
2:48
2:59
2:51

3.5 hours of acorn/leaves pickup yesterday - absolutely no gas today - ran 1st 800 in 3:25, totally gassed; ran another lap, and packed it in

2.53, 2.55, 2.50, 2.55

2:51
3:10
3:24
3:10

Last Time:
3:15
3:20
3:30
3:30

Rx'd outside

2:00 pr
2:04
2:04
2:03

Watched WS between rounds.

m/170

3:02 pr
3:15
3:09
3:10

M/49/151/1-1-06

On TM

3:24
3:11
3:02
TM failed at 400M, 1:24. Legs too fried to try again.

2:39
2:35
...Between throbbing shins and cramping calves, I had to stop. I'm wondering if it would have been better with tennis shoes on grass as opposed to vibrams on a track. I run on my toes, but I may have a funny push-off since I have big feet AND I'm flat-footed. Any thoughts?

Anyway, the first two splits blew away my expectations, so I'm happy. I just wish that I could have kept going because there was plenty of gas left in the tank...The final stretches of those splits were an out-of-body experience.

3:28
3:32
3:25
3:18 PR

WOD 4 X 800m
2.50 , 2.50 , 3.20 !!! , 3.16 !!!.
nae idea what happened wi the last 2 ! felt i was goin harder,but ma legs just wernae there !
later b/s 3-3-3 , ohs 5-5-5-5-5 , sn high-pulls , sn halt d/l's.

3:11
3:21
3:28
3:33

as rx'd outside at track:

2:47,2:52,2:54,2:58 (around 5:30 rest)

then ring work/pullups/dips/MU's at CF
...
amped: insane times, really. insane.

later,
b
m/33/5'8-1/2/167

3:30
3:20
3:15
3:12

4 x 1/2 mile treadmill 1% incline 7.5 mph (8.5 mph at very end of last round)

4:00
4:00
4:00
3:54

Walked 1/4 mile in between each round.

3 X CFWU

4X 800 m
time:
3:02 - 3:21 - 3:22 - 3:13

felt like i could have pushed a bit harder... Then again, I'm a little dizzy right now. :D

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

CFWU x3
3:11 Awful pace. Started too fast.
3:12 Smoother
3:11 Even pace, not enough guts.
3:07 Gutted it out. Ugly form at end.

12:41 total

Treadmill at globo gym. roughly 4 minutes each round. 8 mph.

Came so close to meeting Pukie. One of these days I'll dig deep and get the opportunity to meet him.

3:03:41
3:03:27
2:52:64
2:41:29

God has been good to me.

2:51, 3:00,3:12,3:12
not a good showing today - been eating poorly and missing too many wods

last time - 2:47, 2:58, 3:02, 3:08

2:31,2:42,2:44,2:40

3:39, 3:32, 3:02, 3:03

23/m/170lbs/70"

2:52
2:45
2:52
2:50

new overall pr

2:35
2:57
2:52
2:47

~ 6min recovery

Dizzy afterwards. More water next time.

3:18, 2:56, 3:27, 3:11

(St Leonards)
2:55.0, 2:46.5, 2:51.4, 2:40.5

(Rest periods: 4 min, 3 min, 4 min)

On treadmill:

3:08 - 3 mins. rest
3:07 - 3 mins. rest
3:05 - 5 mins. rest
3:03

4:04
3:46
3:45
3:43

m/40/205/5'11"

3:53 (8.5 mph)
3:17
3:10
3:07 (9.7 mph)
Total: 13:27

36m193
2:55 3:09 3:17 3:11

36f127
? <6:00 <5:55 row < 4:00

4 rounds, each for time:

1/2 mile run (indoor track)

2:44
2:48
2:45
2:53
total - 11:10

(5 min. rest intervals)

Set 1: 3:17
Set 2: 3:22
Set 3: 3:30
Set 4: 3:25
Not sure what exactly set 4 was, b/c I didn't start my watch. Had to go off friend's time, and he started after me, so set 4's time was a guess.

49/m/190

Rowed (4) 1000 meter on CII
4:18/4:16/4:18/4:20

m/28/173

3:18 (PR?)
3:40 not enough rest
3:37
3:28 found pace

Four rounds, each for time of:
2mins Each Round, on the treadmill. Grade was 5%
800 meter run
Posting a day behinde due to time difference

Ran on treadmill.

Pace:
8:00
7:30
7:00
6:30

Shilk Giro
318 315
316 313
313 306
305 253

3:25
3:31
3:33
3:39
26/M/285

Four rounds, each for time of:
800 meter run (subbed 1000 m rows)

Rest as needed between efforts.

Pressed for time so did only 3 rounds at 3:57, 3:57, 3:59. Not enough rest time, but still, much slower than last time:
3:48, 3:49, 3:49, 3:53

Next time strategy: maintain 1:50 per 500m pace for first and third 250 m segments, 1:55-2:00 for second and fourth

1. 2:56
2. 5:56
3. 9:03
4. 12:07
with a continuous running clock, didn't stop, forgot about the "rest as needed between efforts" On elliptical level 14/25 with reverse mode

No treadmill available and, as always, nobody on the rower. Subbed running with rowing. Added a set.

5 x 800m rowing, setting on 4

3:11
3:08
3:06
3:17
3:07 wanted to break 3:00 ...

Total 15:49. About 3 min rest between sets.

With 300m left, it's all mental. Everything hurts but I kept pulling.

m/31/5,8/182

34/m/210/6'5"

2:35
2:36
2:36
2:35

On treadmill at 12 MPH, outdoor trail is off limits so could not do outside.

m/49/6'3"/162
On treadmill
3:35
3:40
3:25
3:16
< 5 minutes rest between runs.

on treadmill about 3m rest

3:18
3:09
3:07
3:03

as rx'd on outside track:

2.57
3.00
3.03
3.04

800m done as 4x around outside 1/9mi track.

2:50
(4:00 rest)
2:58
(5:00 rest)
3:04
(5:00 rest)
2:58

m/22/73''/195
2:50
2:48
2:52
2:46
walked 1 lap to recover in between, about 4 minutes

2:53
2:58
3:00
3:07

2nd day of a seven week low calorie, low carb diet. Wasn't expecting to break any records since my legs feel pretty rubbery.

treadmill
2:36
2:45
2:46
2:46

M/32/144lbs/5'5"

Runs on treadmill 1.5% incline
1. 3:08
2. 3:12
3. 3:15
4. 3:16

20:40
n reiger rd
map my run

M/23/155/5'8"
1: 3:24
2: 3:24
3: 3:15
4: 3:04

3:10
3:21
3:15
3:16

Had to dodge a lot of other people. Coulda been a little faster.

M/20/145/5'8"

2:20
2:30
2:35
2:36

This made me hurt a lot.

I'd love to get faster with this!

m/20/6'1"/170

did a pace workout instead.

6 800's at about 3:05 pace with 1 minute rest.

I found something out about my capacity. As I reach my limits (pain/speed/aerobic capacity) my peripheral vision starts to blur. I can push myself to stay right on the edge of this, yet continue to perform. My wife thinks I'm nuts.

Ran on a hilly loop around my hood. Exactly .5 mile
3:13
3:18
3:16
3:16

m/20/6'1"/170

did a pace workout instead.

6 800's at about a 3:05 pace, 1 minute rest.

m/20/6'1"/170

did a pace workout instead.

6 800's at about a 3:05 pace, 1 minute rest.

Have yet to meet pukie... but today I met fainty!!

Pretty crazy... after running my first 1/2 mile at 10MPH... I stopped running and felt very light headed and sorta wobbly so I went and sat down... everything just got kinda quiet and then just faded out.... When I woke up seconds later... I assume (pretty sure it was the same song on my ipod) I wasn't sure where I was I thought I was waking up on my couch bc I thought the TV was on... (TV = my ipod) in any event I was fine and actually drank lots of water and then ran again about 20 minutes later..... WEIRD!!

1st 800m 3:00
2nd 800m 3:00
3rd 800m 3:05
4th 800m 3:00

Subbed - 5x1000m rows - 20.58.00

3.55.8
3.54.7
4.14.3
4.26.9
4.27.7

Rest was reduced to about an average of 1 minute - 1.5 minutes.

2:55
3:28
3:12
3:18 (3:13AVG)

48 / 176

runs on the tm at 1% incline

3:58 - 4:03 - 4:07 - 4:05

total of 44 seconds slower than last time

feelings - disappointed comes to mind. I think I need a rest.

day after halloween party - rest day :S

high school track
3:57
3:33
3:25
3:19

awesome!

CFSB 5xDL (max 365)

CFSB 5xSP (max 145)

3 runs:
2:57
2:54
3:21

m/22/69"/190

18:45

m/22/69"/190

18:45 including rest

m21/156/69''

as rx'd on treadmill! time is including time taken to get to speed until distance=.5

2:35
2:40
2:50
2:55

M/53/143/5'8"

3:30
3:29
3:20
3:23

CFWU x 3

WOD
coming off a pulled hamstring, so no sprints... ran a slow 5K instead

26:24

M/25/5'9"/195

3:53
3:53
3:53
3:53
(all on a treadmill)

Ran at 9 mph on treadmill w/ 3 min between sets at 5 mph

3:24
3:24
3:24
3:24

M/39/5'9"/185
Later discovered the route was 900 m
3:21
3:18
3:11
3:19

CFSB

5 sets x SP (145 max)
5 sets x DL (365 max)

3 800m runs:

2:57
2:54
3:21

24/m/175

treadmill no incline

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

our "800" course is actually a .60 instead of a .50 and it contains a little hill that I pass through 3 times.

1 4:14
2 4:15
3 4:36 slacker!
4 4:16

M/28/6'0"/185

1- 3:10 (6:20 rest)
2- 3:15 (6:30 rest)
3- 3:19 (6:40 rest)
4- 3:17

Ran on LMU baseball field track, pretty close to 400m per lap. Not bad considering I haven't run in ages!

3:37 3:35. 3;34. 3:32
Treadmill
M 34 6'-1" 194

WOD from Sunday 4 rounds of 400m run.
1:45
1:43
???? didn’t restart the stop watch *argh*. I felt like this was the best lap of the 4 too!
1:44

I think next time i will go as Rxd.

-corey
You never fail in life unless you fail to get back up. - Evil Kenevil

13:17 run time
18:50 total time

49 yom, 72", 205 lbs.
1100 am pst, Tuesday 11/3/2009
as Rx: Rested til <120 bpm Heartrate (~2 1/2 minutes)

3:41, 3:35, 3:37, 3:31

3:58,4:30,4:47,4:46
rest=lap time

M/32/160 6'1

2:55(pr)
3:05
3:03
2:54(pr)

30 m 68kg

One lap of estate:

2.20
2.07
2.03
2.00

annie first 2x800 3:30

CFWU -pullups

2:55
2:51
2:54
2:57

3:11 (run); 4:11 (1000m row);
3:56 (run); 4:33(row)

Urgh, feeling truly crap due to lack of sleep.
CFWUx3
Run: 800m
4 rounds: 2:48, 2:47, 2:58, 2:54
First couple of rounds only 1-2 sec off PB. Had a close brush with Pukie after round 2, then it all went to hell.

2:59
2:58
3:00
2:53

Rested 3 minutes between each round

3:28
3:30
3:37
3:33

2 min rest between. KAF

3:17
3:06
3:04
3:26
Ran 1 mile in one direction (stopping at the approximate 1/2 way point) then back. I'm guessing the middle legs are a bit shorter than my first and last legs.

090509 2:55, 3:09, 3:29, 3:23, total = 12:56
090810 3:01, 3:11, 3:21, 3:22, total = 12:55 (PR)
091101 2:52, 3:00, not finished

m/35/5'9/174

CFWU-3. At beach. 3 Superman. No Burgener. No DU.
2:50, 2:58,3:02,3:00
Little disapp in spread of time compared to last time at SP track.
8/10/09:
3:07,3:11,3:14,3:13 - at house
5/9: 2:48,2:45,2:53,2:54-at SP track
3/26: 2:55,3:06,3:06,3:13- SP track
12/20: 3:00,3:00,3:02,2:57- SP track
5/7/08: 3:08,3:20,3:23,3:24
4/1: 3:16,3:21,3:33,3:27

Run 800 meters for time 4 times

1. 3:44
2. 3:53
3. 4:05
4. 4:12

Approxately 2 minutes of rest in between

3:17
3:24
3:37
3:13
____
13:31

WU
800m - 3:21
800m - 3:22
800m - 3:22
800m - 3:42 not sure GPS functioned properly this rep, but it probably did.
M/48/192#/72"

Just guestimated an 800m course. Looking at my times it was probably a smidgen long.

3:23
3:34
3:37
3:43...I think, deleted my splits, it was 3:40 something.

Did this wod coming off of the days rest, was just glad to get it out of the way.

1st = 2:43
2nd = 2:32
3rd = 2:20 (PR)
4th = 2:35

This is one of the love/hate WODs.

1st = 3:01
2nd = 3:02
3rd = 3:02
4th = 3:04

Done on treadmill.

1=3:20
2=3:33
3=3:25
4=3:20
Total:13:38
Total time:21:26

Elliptical level 10, speed>65

m/ 27/ 202/ 74"

2:55 (insufficient warm-up)
2:46
2:49
2:47
TOTAL: 11:17

About 3 minutes rest between efforts.

Way faster than last time, although last time I ran in chuck taylors.

3.47
3.43
3.47
4.04

skip

M/35/6'/209#

Feels like Ihaven't just run for months, felt like it too, was a little slow today, but pretty close to average for me, Im a slow runner

800m 4:09
800m 4:39
800m 4:39
800m 4:31

M/20/5'10/140

still can't run so did 1000 meter rows instead

4:08
4:11
4:12
4:17

2:55
3:10
3:21
3:21

about 3-4 min rest between sets

not sure of the exact distance. approximated

3:04
3:08
3:06
3:09

CFWUx3

Round 1- 3:59:00
REST- 1:51:00
Round 2- 4:01:29
REST- 2:08:31
Round 3- 3:56:06
REST- 2:03:54
Round 4- 4:21:59

TOTAL: 16:18:04

w/ NikeFree running shoes.

Ernest 39/M/61"/165

20091110 2200hrs
WOD091101: 4 rds of Run 800m, each for time
There's about 10m of change in one 400m lap of my course,
3:34, 4:00, 4:08 and 4:11

My running sucks.

4:00 HR173
4:45 HR175
4:51 HR176
4:47 HR176

Total time: 18:24

m/40/67"/181#

3:42
rest 1:44
3:43
rest 2:19
3:45
rest 2:12
3:49

29/m/185

2:36, 2:35, 2:32, 2:35

done on a treadmill

@superfitness

sub'd with 500m rows & 3min rests

1:46
1:58
1:59
2:12

43 yom 202 lbs.

4:48
4:44
5:15
5:14

On a school track

34 yom 200 lbs.

At Jefferson track.

3:38
3:53
4:11
3:54

090810

7:48
7:09
7:10
7:28

091101

7:15
6:56
7:00
6:50

M/38/185/5-10

Ran at NAPS track, windy and cold. but a good effort
3:14
3:15
3:17
3:15
Rest was about 4 min each.. between sets.

2:48 (PR)
6:05 1 mi. TT (~20 yr. PR)
2:58

BTW: Lowest blood pressure reading this morning in years... 113 over 64. Last year is was in the 130's over 80's.

Four rounds, each for time of:
800 meter run SUB LifeFitness Bike for 4 minutes (bad knee)

1 - 18 calories burned

2 - 18 calories burned

3 - 18 calories burned

4 - 18 calories burned

3:34
3:53
3:52
3:39

Ran at 6pm- feeling a bit fatigued today. Last meal was at noon. :(

m/29/6'1/195

as rx'd

2:55
3:01
3:02
3:01