i laughed when i saw this. should be interesting to say the least....

hahaha i was thinking about doing this about a month ago then said na thats silly.

good to know i was wrong :)

Always great to see an SF soldier rocking the Crossfit Tee.

same brad...well, at least my shoulders will get a break...

Okay so should I tape myself running backwards on a treadmill. Because its gonna be funny.

By the way not really a big fan of running forward!

I love it.. WTF is going on?! Haha

Last time I recall this sucking. So the assumption is, it will still suck, but not as bad?

Aloha,

Jordan

Treadmill is on the blink and it's a bit too cold to run outside. Going to sub 45 minutes on the bike.

My neighbors already won't talk to me, wait until they see me running backwards down the street!!

Running backwards on ice... cant wait

I've been really sick for the past week. I am bummed that I have missed some workouts that look like alot of fun. Hopefully, I'll return to crossfit in the next couple of days.

At least it is not 800m backwards!

Hmmm, not sure if my knee is ready for this much running at a time. Looks like I'll have to take some small breaks in between.

Is there a technique for running backwards?

Ok then, i'll do this one after dinner after sunset..

I like this! A good one to throw us off and make us better again!

Does anyone elses iPhone safari crash when trying to close these pop up comment windows?

NICE!! nothing that involves my hands or shoulders. Now i jus gotta find somewhere to run cuz im deff not doing this on a mil. Mmmhhh i kinda of like running now, cuz there are so many more WODs that suck much worse.

DO WORK!!!

#12 Anna, Don't give em any ideas....

This is good, I need to run. Lets see a 5k soon.

On a standard track around a football field what is the distanec in KM

#13

There's not much technique to running backwards except stay on your toes, keep your butt low and focus on small steps and arm movement.

soccer field, here we come. we holding it down crossfit style down here in costa rica. i know i hear a lot about people running in freezing temperatures, and hats off to ya. i participate when working out back up in the midwestern winters, but i live in costa rica now. also used to commercial fish in alaska so i know about doing work in cold. bud down here we run outside too, in over 100 degree temperatures and 90% humidity. today, we had muscleups outside (hang our rings in a tree) and run 400s out in da heat. we hit the workouts on our lunch break so we get the heat of the day. we were just talking today about this. it's good to run in your environment because if you train for life (which most of us are), you'll likely need to run outdoors. keep up the good work folks, and if you're headed to costa rica, hit us up down here and we'll show you how we roll...puttin up some mad times on the wods.

Choices, choices. Enduring questioning stares and possible reprimands (yet again) at the school Globogym, or doing this in front of the house, where my neighbor last saw me doing the standing broad jump workout...

hmmmm... Two doctors have told me not to run anymore (one for my knee the other for my back). Guess I get to choose what I do tomorrow as I cannot imagine a way to sub this rowing...

wow, we did tis in gym class one time, I think i got like 12:30 or something like that. I remember it sucked running backwards

I see myself falling on my backside in the sand on this one tomorrow morning.

If this is your first Griff, something magical happens when you switch from that first backpedal into a regular run.

7 R, 65#:
7 P Snatch
7 Snatch Bal
7 OHS
= 19:13

First time with Snatch bal. Focused more on form than time. Pretty fun number and will be fun to get going fast-or upping the wt! ;)

Erin

I've noticed it's always the WODs that look easy are the ones that really kick your butt! Can't wait to run backward on the treadmill at globo gym in the morning! I'm wearing the 40 pound vest all month, so this one should really get some looks, laughs, and stares. Oh well, I'm usually the only one who is soaked after my workouts. CROSSFIT!!! Love it!!!

I hope I don't fall on my ass! I did a year an a half ago when I was refereeing a passing league game. A gremlin jumped out and knocked me ass over head. It would have been quite funny had I not partially torn my PCL!

I was thinking about running this on an elliptical on a solid resistance...but who knows, maybe I'll nut up and do it on a treadmill. Already got looks yesterday taking up four sections.

I am planning on using a treadmill for this workout. Any suggestions on the speed and incline i should use for the forward running? Backward?

i hear a 2 to 3 for incline is good, and the speed is all up to you for forwards. going backwards is going to be hard and weird on a treadmill.

To #19

1 lap around a football field track should be 400m which is also pretty much 1/4 mile.

I'd been scouting Crossfit out to shake up the workouts for me and my husband and we had planned on starting tomorrow AM... Backwards? Running? Argh!

#13:
in addition to Brian's comment about staying on your toes with your butt low when running backwards, I would suggest "head in the middle of your stance", especially if you want to (try to) go fast.

that is, if your head is too far back in your stance, you will fall flat on your a$$. if your head is inclined too far forward, you will go very slowly.

Used to do a lot of backwards running/backpedaling for basketball -- seen lots of guys fall backwards on their butts when they got tired or got their heads out of the middle of their stance.

Good luck all.

Damn, I've been waiting for a running WOD but don't have the time to do this one!!

Going to sub with this:

5 rounds
25 Burpees (with full pushup)
30 26kg SDHP

Don't have a rope for double unders, and don't have a rower so this is gonna be it for me today ;).

Gonna do a treadmill as well - guessing 6 mph to 7 mph?? Maybe incline of .5? I just don't want to fall off! This is gonna rock!

this looks awesome

It sounds pretty easy? I always eat those words the next day

A piece on backward running:
http://www.backward-running-backward.com/PDF.Stevenson.pdf

I just started crossfit four weeks ago.. I've seen great results my bench max increased 40 lbs to 335 now and before crosfit I wasn't doin sh*t for a couple months.. It's hard wrkin 2 jobs n only getin 3 hrs asleep evryday. When I miss some workouts I really feel like just quiting my 2nd job just to do crossfit.. I love it..

Hm, might rain tomorrow, is it cool if I try subbing 100 SDLHP (1000m row) for the 800m runs and 50 Thrusters (closest thing I can come up with to a backwards row for a guy who doesn't have a C2) for backwards run?

YIKES!!! I knew the time was comeing!!! This and Karen are my two least favorite wods. I have never felt such soreness the day after ever - plus my fear of falling on my rear when i run backward lol :)

Gonna sub my tues night mens bball league for this one. Team Paramount continues its perfect season!

w00t finally a good run! Rest my aching shoulders and back.

Oh man, finally some cardio... I know I'm going to be sad tomorrow when my legs turn to jelly on the treadmill, but I'm excited.

Are they trying to make me look like an idiot at the park!! I am going to fall on my ass!! Could make a short comedy film off this one!! Lol this is gunna be hillarious in the least!!!!

Calf Burn to the extreme!
Use to run backwards for wrestling... it sucked then can't imagine how bad it'll suck now.

Sounds fun. And I'm surprised by some of the negative comments. If you don't like the program, don't do it. Crossfit has been the best thing to happen to me in the past 2 months. If the coaches say run backward, I'm gonna do it with a smile on my face. By the way, I miss the bad@$$ Bingo chronicles already.

:11:56

M/30/5'10/149 (MTN Warrior)

DAN OROSCO,

Nothing like Running in the Rain! run in the Rain, it would be fun, Everybody that is running backwards in the treadmill record yourself so you will have a good memory in case you fall in your butt, wouldn't recommended it, I am a strong runner and I saw a comment about the running stance when running backwards, that's true about the "head in the middle of your stance" it will help your time if you run fast and it is also true when changing gears from backwards to running forward something special happens. LOL! especially if you go fast and never done the workout, that's true too, weird feeling, I can't wait to knock out this one. it is more like a break from the thrusters and the Muscle ups from yesterday, when I first started Crossfit I struggle with 65 pound thrusters, I mean almost impossible, yesterday WOD, DID all the Muscle ups in the pull up bar unbroken and all the thrusters unbroken, it feels good to accomplished something new. So that's a new PR for me as far as thrusters goes, that means the FRAN time is going down when it comes around, From not being able to do a 95 pound thruster 2 years ago, to do 1 x 95 pound thruster, to do a couple of thrusters, to finish FRAN in 23 minutes, to finish FRAN in 7 minutes, HA!!! Progress is ON GOING, goal time for FRAN in the future is to finish it under 4 minutes, HAVE A GOOD ONE. This is why I try to do all the workouts either from the Website and or an Affiliate.

SANTI

13:30, running backwards was tough on them quads! This was also four hours after a crossfit football workout, great day!

13:30, this was also four hours after a crossfit football workout, great day!

That's an awesome picture.

Alx #28

you're 5 foot 7 and 255 pounds and...you're wearing a 40lb vest for a month!

wow

13:56.

Running backweards was harder than I thought. Got some awesome strange looks at the track too

that SOF guy in the xfit shirt is unspeakably hot.

14:04
This was a pretty fun WOD. I will try it again and should be able to shave a good chunk of time off. Running harder during the 800m portion is doable now that I know what to expect for the backwards run.

15mins 38secs. Would be easier to do now that the running backwards part is known to me.

Hot tip, when you change from the first 400m into the second 800m, get ready to rebalance yourself, and feel jelly legs.

Good WOD

Nice pic. Where is that? The moon?

13:27. That was fun.

oh man 17:20
I accidentally did an extra 800m cause I thought it was a total of 2miles woops!

i'm doing this on a threadmill on my local gaygym, sometimes felt i shouldn't embarrass myself, but if i'm to join the military i must.

And about the pic, now that i think, i wouldn't like to be outdoors in the open in Afghanistan without body armor at least.

Love that this website challenges me. I always think I am doing pretty well until I check the comments. You all are awesome.

16:14

m/44/185

12:52

12:47

Scott,

I hear ya, I consistently post the worst totals. But what else can we do but keep trying right? =)

18:35

Rob M/40/180

M/26/6'/180lbs

Time: 12:46
Temperature: 32 degrees F
Ran 3/4 mile to track for warmup, then 3/4 back for cool down

Crossfit Shri Ram Ashram
Time;
Uttam-6:05
Arvind-10:44
Bachendra-13:34

14:40
dark street...first 400m backwards was slow because I kept looking over my shoulder and was swerving side to side! But the second 400m was much smoother.

wow, im really surprised how much things have changed...used to be people actually noticed and/or cared that "Griff" was a soilder, and that he died for this country. now its just 'this is weird' from half the people. a reminder for all you new people, any wod with a man's name is a HERO wod

11:34

Still getting over a chest infection I picked up in Mexico last month so I halved the distance.

400m forward
100m backward
400m forward
100m backward
5:17- Felt good but I'm coughing up a lung. Crossfit seems to be better than Mucinex (and drugs in general for that matter)

Great! Another SWAT show to give away secrets and put our SWAT officers in harm's way! Congrats on putting the rest of us, who still respond to high risk incidents, in more danger because someone wants to make money. Fantastic! At what point will you realize that this is the one aspect of law enforcement we shouldn't be televising? You don't see the military spec ops teams bragging about themselves, do you?

CG E-City CrossFit;
Leary-16:30*
*watch died on me but I was at 8:10 after first round.

M/29/145lb/5'6"

SWOD:
3x5 press 115lb
3x5 back squat 185lb

Griff 14:25

Deployed service member here dedicating my limited gym time to Crossfit for the next six weeks. The WODs never look that challenging on paper but I'm a very satisfied participant thus far.

Time for the day was 16:45.

Being on the treadmill backwards got some unusual looks. Could have been because I was backwards or because I was as uncoordinated as the Tin Man. Smoker on the calves, great workout.

Thanks for your sacrifice Griff. We will never forget.

13:23

m23/6'1/163 lbs

M/6'4"/200lb/24yo

9:45 as rx'd

Article--not sure if this was posted already:

Fitness As A Full-Time Pursuit

http://online.wsj.com/article/SB10001424052748703837004575013350262520066.html

Jeff

16:40 Lamposts 1 - 7 in Hyde Park. Probably more than 800m but will do same distance next time for comparison purposes

14:08:48 as rx'd. Close to tossing my cookies in this windy 32 degree farenheit climate. Will definitely improve.

30/m/6'1" 205

As rx'd: 14:38 (indoor track)
153 AHR
164 MHR

#13, Reverse POSE! Make sure to lean backwards and land only on your heels! Just kidding, don't do that!

#19, to convert Meters to kilometers, just move the decimal to the left 3 spaces.

13:28

That backwards run kills the quads! Probably could've done better, but still feeling left knee from all the deep work lately.

At least I found out I can still run a little!

12:38

Looking over the shoulder for pot holes was fun... gotta love those Louisiana roads!

#74

Do not worry, SWAT magazine is for pretenders; I don't think they will give away any secrets.

I believe I saw James Yeager in that video using profanity when instructing someone on hesitation in a fight. Very ironic because James Yeager should have "Leave all men behind" tattooed in yellow down his back for his recorded actions under fire. Google James Yeager and the first suggested result is "James Yeager COWARD". That just goes to prove that SWAT magazine is chock full of fail.

However, this publicity is good for CrossFit because all the pretenders that badly need PT, will be showing up at boxes.

Boots & utes: 11.31

M/23/6'/180

Time: 11.28

Snow covered football pitch not fun to run on

bw 165

16:30

running backwards on a treadmill was frustrating and surprisingly difficult

From Friday 100101
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

CFWU minus pull ups first.
Tim- 15 full rounds full ROM.

Shara/30/F/68/140
12 full rounds full ROM with gravitron at 95 lbs.

1900- Tim. Anaerobic Endurance workout; intervals 3x1000 m on treadmill set at 1% incline. 3:25, 3:25, 3:21. 2:00 rest between each. Shara rest.

11:31rxd

M/31/189cm/112kg

Can't run for a few weeks (doctors orders)
So I did it on a crosstrainer level 10.

Tot time: 8:20

Did long warm-up before ending with 3x12 kettlebell swings 32kg

John 15:13 Griff. Thoughts go out to you from Iraq.

As rx'd

16.24

M/38/72"/195lb

12:35 as RX'd

Quads are screaming now

F/27/125/4'll

Ran 4 x 800s on treadmill instead of running backwards (sounded dangerous)
18:26 including rests

M/29/6'1/183

Ran 4 x 800s for time on treadmill
16:48

12:31

5'9, 210 lbs., 35yrs.
33 Degrees F, 93% humidity, Overcast

30sec. faster than last attempt.
Thank you for your service SSgt. Griffin

Wahoo...this was exciting :) Running backwards on a treadmill...if I were ever going to fly off it would have been today! Didn't but real slow starting finished 3.8 backwards and looking forward to doing this one again for a better speed 20 minutes. F/33/5'3"/108

Not going to manage this one, by the time I get to the gym the track is closed. Don't fancy doing this on the treadmill. I fall of it enough running forwards!!

No fun

13:06 as rx'd

#74,
CrossFit getting exposure on TV isn't a bad thing... lighten up. And by the way, the Magazine has been around for years and I don't think that they "giving away" any secrets.

#85,

I have known plenty of people who are operational SWAT guys that read the magazine, just like I know plenty of people that read Soldier of Fortune too. I look at it like reading tabloids, I don't do it, but why judge the people that do. And by the way, the TV show is pretty good. Lot's of good training tips there.

time - 17:45

Glad to see people are actually posting times today.

RIP Griff, thank you for your service! I'll bust my arse with a smile on my face out of Respect for all the Men/Women around the world providing us Freedom!

Josh G,
WOD comments are geared toward reflecting on the WOD, not griping.

13:36 - At work, 1st time, easy run on TM, go faster on bw run next time.

14:31

CFWUx3 (jumping pullups, chair dips, ball back extensions)

19min as RXd (outside)

I am already picturing myself falling on my butt. I wonder what will happen when I try the backward stuff?

12:21

Not sure if this is allowed but everyone should see this. Crossfit was in today's Wall Street Jourmal

http://online.wsj.com/video/disabled-marine-keeps-fit-doing-crossfit/0390AB90-0A4E-4D6D-BE4E-005AAC467F5B.html?mod=WSJ_hpp_videocarousel

#16 mikes

My iphone works just fine closing the comments section. I don't know what could be happening. Sorry I couldn't be more help.

f/32/5'7"/170

16:30
running backwards on the treadmill is easy...NOT!

up and back 2x forward
up and back 1x backward
up and back 2x forward
up and back 1x backward

14:14 - pretty sure that's half-Griff

CFWUx3

**track distance was not accurate at the middle school**

Griff with distance handicap: 11:48

great fun to do outside with a bunch of girlfriends none the less! Finished off with another lap around the track of walking lunges and broad jumps.

Being with friends outside in the cold is so much more bearable than alone!

Bet I'm the slow one.....25:12....day 2 for me so I jogged 5mph 2 deg then walk/jog backward 2.5 mph 4deg on treadmill

Amen #72. To the complainers, if you can't hang, sit your A$$ on the porch. Remember the freedoms you have to do a WOD and the people guarding those freedoms and paying the absolute HERO price!

#112 Brian-

Thanks for posting that link...it is truly an inspiring piece. Now, everyone, get up and go run!

wow, watched that Hector/WSJ video, awesome!!

rip griff, will meet your wod tomorrow in the cold and i will crank it out.

M/30/5'10"/170

14:06 - Nice workout, I'm currently overseas and ran around the base. The best part was when someone tried to tackle me because they thought I had heat stroke when they saw me running that long backwards.

112 - Brian

Great Post!
If anyone complains about being tired or sore ever again on this site after watching that video should be ashamed of themselves. I will never complain about my legs being tired or sore again! Enough complaining on this site! Just SHUT UP and WORK!!!!!!!! We have become a nation of cry baby wimps!

33/m/165

as rx'd 15:53

Carole
F/51/5'6"/130

Snowing and ice underneath, so limited to treadmill today. Not going to try running backwards on the treadmill. Did "Michael" instead.

"Michael"
19:21 PR, (previous best was 20:47)

14:05 - great workout, my quads felt like jelly after the first backwards run, and it was a really weird feeling turning around for the second 800m

rip Griff...thank you

M/29/5'11"/180

Managed first muscle up today after several months of trying, and im pumped. For several weeks i had subbed ring pull ups and ring dips for my warm up and i really think this helped! For all that havent made the muscle up club yet work it hard cos they're awesome!!

26/m/5'11"/218
13:41 rx'd

Thanks Coach G!

RIP Griff

16 rounds of half-gassers performed as follows:

under 16 seconds per round
30 second rest between rounds

13:25

Thruster/MU/run madness, details there.

Humble thanks to Griff and his comrades who have offered the ultimate sacrifice that I might continue to live in freedom.

I was suprised when I say the preview for "the 40" in the journal. The Gentalman speaking and teaching is Rafael(Raf). I had the pleasure of working under and learnig from him at UT. He is the strength and conditioning coach for the University of Tampa. This guy know his stuff. I learned more form him in a year than I did my whole college career in training and coaching athletes. If you have the pleasure of being coached by him take it all in. He is one of the best.

I attended the Level I cert at Crossfit OneWorld this past weekend and had a great time. I would recommend it to anyone who aspirations to be a trainer or if you want to learn the movements better for yourself.

The Instuctors were top notch and provided a great experience. Thanks to all those involved and Crossfit Oneworld for hosting!

RXd 11:46

Thanks for keeping this workout going! It's nice to come back from a mission and get to remember Griff and to motivate myself to get outside and WOD up!

10:45

Felt too fast and I had to look at the WOD again to make sure there was not another lap in there somewhere and then 'rethink' my run to make sure I ran enough.

The backwards run felt strangely comfortable and fast! I was on my toes the whole time and lifted my heels high on each step. Felt like the 'pose' running in reverse...LOL...

Rxd 11:34 in a minor blizzard

Week 6 of Crossfit for me and I love it, no longer am I bored working out. This is my first post. Griff as rx'd 12:38. Also, was I the only one who woke up this AM praying there wasn't another shoulder workout?

As rx'd
16:32

16:37

Calves are killing me after running in VFFs for the first time in a long time

Actually went to a box in GA today (1st time):

WOD: 8 minutes AMRAP: 4 HSPUs; 8 KB swings; 12 GHD Situps.

Completed 5rounds as Rx'd

What a great atmosphere!

#67 Bobus, CF is you v. you. Do that without dying and you've succeeded!

16:02
On treadmill

13:47 as rx'd. Ran inside, slightly more than an 800 and a 400.

Sidelined with tendinitis/bursitis of my shoulder
physical therapy and Kettlebell snatches with the good arm

Setting: Lowe's Grove Middle School (abandoned) track
Temperature: 38
Weather: Light rain
Conditions: Half the track icy, half merely wet

About as unpleasant as it sounds. The only good thing about having no breaks in between the runs is the fact that the pain stops sooner. Pleased with the 800's. Ran the first 800 at ~90-95% race pace, thankfully I had enough in the tank to still go hard for the rest of the WOD. Just trying to survive and keep good form on the second 800. As expected, calves and quads were burning going backwards. Only slipped and fell once, at the end, hitting the stopwatch. At that point, I was happier on the ground anyway.

Distance Split Time Total Time

400m (F) 1:25 1:25
800m (F) 1:25 2:50
1200m (B) 2:45 5:35
1600m (F) 1:55 7:30
2000m (F) 1:45 9:15
2400m (B) 2:35 11:50

Jen skipped this WOD today, citing the conditions. She says she likes Crossfit, but she is clearly not addicted yet!

WOD 20 of 200 as rx'd in 2010

13:53

I just didn't think I'd be able to run backwards on a treadmill so I didn't do it. Then I check here and you guys are running backwards on a treadmill! I'm gonna have to try it!

Left the treadmill for a hallway and did the backwards run there!

I like others thought this was going to be easy, I was WRONG. running the 800 no prob, after about 25 feet of running backwards I really had to motivate myself.

People were looking at me funny when I started to motivated myself by yelling at ME "come on fatboy you can do it."

to make a long stoy short

Crossfit Warm-up as req.
14:57

15:30

Been doing crossfit for about 2 weeks now... first ever post because this is the first workout I wasn't completely and utterly awful at. Crossfit has made me realize just how far I have to go if I'm ever going to be able to consider myself fit!

CFWU x3

12:51 as rx'd

16:29

Went to the track for the first time in a long time.

as rx'd 24:15

sigh...

12:03 as rx'd

* backwards runs were extrordinarily painful...
* 57 seconds slower than PR

CFWUx3 44# Good mornings subbed in for back extensions

30 pullups because I miss them

Various sprint style exercises: 800m run, Double unders (rope broke, that's 2 different ropes I've broken in 2 days, teach me to buy a £2 replacement rope), 400m row.

Absolutely wiped from previous 5 days, rope breaking pretty much killed the session, will have to get a decent one this time.

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

time 13:56

last time 16:00 even

Real happy with it. I was reverse pose running, I leaned in to the run.HAHA!

13:57

30 secs. over PR from '08. Yesterday was my second running WOD in my Vibram Five Fingers, and tried today, but the calves were screaming, so switched back to running shoes. In light rain at Soquel High. Thanks to Griff.

19:12

M/44/178#

Not suppose to run, but I tried anyway.
800M Forward
400M Backwards
Ran stands for 4 min.
400M Backwards
19:06
Knee didn't hurt when running stands or running backwards. Consider sub 1K row for forward 800M next time.

14:59

new to the website. what does rx'd mean?

800 F: 2:48
400 B: 2:42
800 F: 3:05
400 B: 2:45
Total: 11:20

rx'd = prescribed

-3ºC and blizzard (i belive thats the word, windy and icy snow), and 20-30cm deep snow in some parts, wasnt very fun...

This one burned the Hams a little but I didn't keep the time. I did however throw some Kettelbell inbetween each. Good workout though.

m/26/6'1"/240

17:58

First time I was actually able to complete both backwards laps without stopping...

My first "Griff". No where to run outside at work, so did it on the treadmill. Definitely think I could do it faster outside. Not much of a crowd at Tobyhanna Army Depot at 5 am so strange looks were minimal.

16:36

As always, so much respect, honor and thanks to the heroes these workouts we enjoy are named after. Thanks Griff, looking forward to this one again.

689 out of 700 on Rochester Community Technical College law enforcement performance fitness test.
Pissed because I thought I could max it. Need 1" on vertical jump and 3" on broad jump

18:50

sub'd 1 mile bike and 100 du's
2 rounds:
12:56 1st
13:57 2nd

crossfit Shri Ashram, 6:05 are you kidding me??
unreal. you must be the fastest person alive.

12:16 as rxed

As rx'd:

12:21, I am not a fast man

As rx'd 12:29

Running backwards was definitely harder than I expected...as are most things posted in the wod's.

I was not going to run backwards on a treadmill so just did a good paced 3 miles in 17:40. This is my second week with CrossFit and am pretty sore from having barely ever done squats/thrusts/etc before. Despite the soreness I was surprised how powerful yet smooth I felt on the treadmill and was able to do the 3 miles 20 seconds faster than I had done the week before I started crossfit.

15:06.

Of course at first it all seemed good. Once the 2nd 800 started it was a big hit! I love that every time I wanted to lay down on the track right there, my brain would remind me it was a Hero WOD and then I would get movin! Would love to do this again in a few weeks!

Wasn't sure where my time would be on this one. Surprised myself.

14:00 RX.

Aloha,

Jordan

12:57 RX

Hero: "Grif"
Thank you RIP

Elliptical
13 minutes

Laura f/47/5'7/150

#112 Brian, thanks for the link, for the rest of you, especially you newbies, check it out, that is one of the better CF plugs I've seen!

Griff: Thanks for your service and may God reward your sacrifice.

M/37/195/5'5
as Rx'd 13:10

15:50

Sorry, I'm in pitiful aerobic shape.

13:59 as rx'd

17:12, 3:00 of rest (walking) intervals after each one for my knee.

I got some weird looks from passing car, while running backwards of course.

13:31

As rx'd laps around an indoor soccer field
cones measure to 80m

Time: 9:37

Hit overhead squats today too
Needed to work on them bigtime. But I think I figured it out

Old PR was 115#
Today went,

95-115-125-135-145-155-165-175-180 PR

#23 Dan M - I have also been advised not to run (knee) and usually sub rowing. For this one, I think I'll row 1000m and run 400m backwards. The backwards run should be easier on the knees and back

15:33
Treadmill @ 1% incline

M/40/5'6"/186

4:38
5:08
5:01
5:07 (went 0.26 mi)

Total: 19:54

No faster than 3.1 MPH on the backwards stuff. VERY awkward.

To #167... if YOU'RE not a fast man, I'm a turtle. But hey - the second mouse gets the cheese.

as rx'd 12:31

800m 3:12/3:51
400m 2:51/2:35

Running backwards was more comfortable the second lap

#69 I'm guessing that is a mistake. 6:05 would mean world record 800m (1:42) followed by 1:15 400m backwards.

11:25 as rx'd

RX 12:55

15.11
(14.06 last time and pr)

As Rx'ed

20:14

Thanks for the video clip #112 Way to go Hector from one Marine to another OOOOOOHHHHHHHHrrrrrraaaaaaaaahhhhhhhhhh USMC

Rx'd 11:38. Ran on the Denver Manual Arts High School track, home of the Bolts! Nice day, a little chilly but the sun was out. Never done this one before, my main goal was to not injure myself. It went okay, turning around to run the second 800m was an odd feeling, just went easy for 200m until I felt more normal.

Buy in: weighted pullups 3-3-3-3 45-70-80-80(2). Think I can get all three reps of that last set at 80 next time.

CFWU x 2

Just bought a pair of Vibram KSOs and today was the first run in them. So, rather than end up with friction points that kept me from the next workout, I scaled.

On a grassy field, inside a track, I ran four sets of two minutes forward, one minute backwards. By the end of the each cycle, my calves were glad for the change of direction. Over the course of four sets, I could see improvement on the distance covered for both two minutes and one minute intervals

14:02

that sucked. god i suck at running.

m/53/160/5'9"
19:45

no running today, too much snow.
went bouldering...

Three of us

1. 12:20

2. 12:25

3. 13:35

11:45 as RX'd. I think I lost some time here because I walked the first 70m or so of the 1st backwards 400, not realizing, somehow, that I was fully capable of running backwards.
the only split I caught was that I was at 2:54 after the first 800, so just over 10mph there. I tried to do that the second time, but was too beat to check my ipod to verify. Good workout.

Even better on the treadmill!

14:48

m/19/225/6'5"
Rx
13:18 with a 20 lb weight vest

RIP Griff

Ran inside gym
13.41

m/170

as rx: 12:53

11m33s

12:10 as rx'd. I'm ready to run sideways next time,if thats what it takes! My legs were on fire on the backwards runs!I also got runners cramps from the backwards runs,have not had those in awhile,ouch!.P.S.I think running a 5k backwards would be interesting,NOT!

26/m/5'11"/180
approximate distance in gym
13:50

14:59

m/38/250

c/w x 3

21:38
forward was fine. First time backwards on treadmill

Spent the weekend at Crossfit Colosseum in Toronto with Tucker for the gymnastics cert, exceeded my expectations. Great job, thanks JT, Kat and Andrew, you guys are one bad ass "salty" crew

RIP Griff. Thank you and all your brothers and sisters for your sacrifice and service. First time with this one. Running backwards was surprisingly refreshing. Did this one around Abington Senior High's track. 12:58. Go Ghosts!

cfwu x 1

w.o.d. as rx'd
15:45

About 12 min blank (from church clock in Falun, Sweden)

Did this 12/9/09 so i'm posting that time.
rx'd
10:42
pr by :14

Brian 112, thank you so much for posting, that video was insane and inspiring, Hector you are awesome. Totally appropriate for a hero WOD day. RIP Griff.

Wrongfully assumed our school track was 400m and upon seeing my time I knew it was too good to be true. Track was in fact only 250, so I did:

500m run
250m backwards
500m run
250m backwards

7:38

Had I kept that pace for the full rx'd distance, it would've been around 12:15, but I doubt I could've done that. I was slowing down big time near the end, even with this shortened WOD.

Also did 3x5 bodyweight bench.

I'm going to this WOD again sometime soon on a rest day, as rx'd this time, it was fun.

M/32/6'1"/175

As Rxd:
11:51 PR

1st time for griff

19:51 rx'd on treadmill
why do they point and laugh.
frustrated about the time so 10 min. double unders

Sarah 20.47

John 16.58

Track was 450m long though.

13:13

M/35/72"/240

1/10th of a mile track; 5 laps for each forward and 2.5 laps for each backward.

14.05

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
Pro Deo et Patria
Priest, Anglican Church in North America

Rx'd on an inch of powder

12:30

Rx'd on an inch of powder

12:30

21m

VERY tough running backwards outdoors on an uneven surface, def slowed me down

GREAT workout though

11:33

m/198/35yrs

15:13

ok so i started crossfit january 8th 2010 thanks to my dad jay aka j-bird. i feel more in shape than i have felt in a long time when i started i was weighing about 145 and i kno i put on more weight crossfit is gonna help me for the rest of my life. but anyways today workout was ok i didnt like the whole running backwards thing but i like running.

Missed a few days...today was my make-up day:

SNATCH WOD:
Sub'd 75# for all exercises (Power Snatch, Snatch Bal, OHSquat):
1-3:12
2-2:55
3-2:36
4-3:57
5-2:48
6-2:59
7-2:37
Total time: 21:04

(5)RFT of (5)155# Thruster/(5)Muscle-up/Run 400m:
*sub'd 135# for thrusters; cheating muscle-ups (toes on ground)
**spent 50 seconds each round getting from outside runs, to inside moves (total of 3:20)
1-3:21
2-4:20
3-4:46
4-4:44
5-4:55
Total w/ outside to inside travel 22:16
***all run's between 1:45-1:55

Don't think I'm up to Griff after these two WODs...will work it in soon! Lovin Crossfit!

Big ups to my kid (Kowboy) finally got em drinkin the kool aid full time (if only we could get his mom to also)

Kowboy AS RXD 18:55

J-Bird AS RXD 18:15

OK, I look at this thing all the time. Time to start posting.

13:03

How about transitioning from backwards to forwards again...that was something.

I used to do this all the time and I seem to remember that it hurt. Good deal!! Looking forward to it.

10:34 as rx.....1st time doing griff

13:13

as rx - 1st time with griff

15:02 on treadmill; could probably go faster outside

15:15

Did this one before but never posted my time.
Today as rx'd
13:45

My quads hate me. Thank you crossfit!

As rxd 14:14
in the snow.
Next time harder on 800s
recover while thighs burn.

m/44/69"/176

13:47

Broke the 800m into 2x 400m. Reset treadmill after each 400m and then started again. Could have pushed harder but I'd just finished the Clean & Jerk/GHD situps WoD.

1:35, 1:34, 3:11
1:35, 1:34, 3:12

Total: 12:41

[12:41]

as rx'd
15:03

M/26/140/5'11"
14:39

M/49/6'3"/195

12:32 as rx'd

rx'd

12:18

Why do the special forces still sometimes wear the old BDU stuff?

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Row 500M
Handstand wall run 6 reps, handstand face to wall 20 seconds

Subbed Row 5K due to snow: 20:26
Foam roll after
Compared to 091229: 19:27 PR

17:37 on a treadmill

13:10

Shawn 10:00 Rx'd 34/5'9"/165
Julia 11:24 Rx'd

www.crossfitjulia.com
Louisville, CO

11:48 as rx'd

quad's felt terrible after the first 400m backward!

13:17, .5, .25 mile increments on the eliptical at 10 resistance. Ran a mile.

20:06

THIS HURT SO BAD. My calves are hating me...

Impressed by how much this killed my quads

11:24

22/m/198#

15:38

Did this on a treadmill and got several awkward stares. 2.0 incline.

17:32 as PX'd

The backwards part was brutal

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx: 12:47.

C/D: walk 800 meters.

Off PR by 0:50. Ran on an outdoor track (30F). Track covered with large patches of snow/ice so I really couldn't open up and sprint. Actually finished this faster than expected considering the conditions.

11:04

Well, I feel foolish. My previous post only said 100m backwards, should have been listed as 200m both times. You would think an engineer could divide by 2....

40/m/190
as rx'd

10:47

11:36

14:35 as Rx'd.

Getting ready for Army Chaplaincy - thanks for the prep, Coach!

13:50

Running backwards is MUCH harder than it sounded.

10:50

as rx'd 10min06 outside at minus 15

M/34/165
11:26 as rx'd
ran in the beautiful light of the sunset.

PC 3-3-3-3-3 (135-150-165-185-205)
Sub'd 4x800m/1:30 Rest for Griff.
4x2:47

CFWU

13:23

Thank you Griff, for your service; this one's for you...

Love running backwards, since passing trucks can't spray saltwater in your face!

Heat in the CrossFit barn Friday! No more frozen pull-up bars! Whoo-hoo!

CD:

10:42 outside

SM:
14:15 (overran 800m marker by 50m on first round)

As Rx'd:
3:46/2:27/3:50/2:26

M/26

12:56

11:36 as Rx'd
M/72"/197lbs/23

800m on the treadmill then..ran to the gym and did 16 laps backwards (premeasured 25m length)..ran back to the treadmills..800m..400m backwards in gym..As RX'd including 'travel time' to the gym and back:
Maria 12:25
Hans 13:17

Great quad workout!..I'll make a runner out of my training partner yet!!...great work Hans!

13:28 outside, neighbors gave me some funny looks when running backwards. Like every WOD its harder then it sounds. Anyone looking for a training partner in the Bothell, WA area?

I didn't think backward running would be this hard.

25/m/185#

Ran a big box around a football field that I think was 400m/lap (felt like it). Did this in Chicago's latest snowfall, which was great for when I fell.

Around the last lap, I was sucking air and having an all around bad time with my last 1/2 lap. In my head rang "for Griff," and I pushed the rest of the way.

RIP soldier, and thank you AND YOUR FAMILY for your service to this country.

Oh, and 15'45", my second WOD, first as Rx'd

approx. 15:30

note: dark alley behind apartment.

meditated on Griff's sacrifice and what it must be like to drag a wounded comrade to safety.

ran 3 miles instead

19:55

M/31/6'1"/207

scaled to 1.25 rounds (vs. 2 Rx):
800m forward
400m back
2 mins walking
200 forward
150 back
~12 minutes

M/23/155/5'7"

Rx'd 10:49

15:11

big slow fatty in the house

m/44/185

As rx'd in a small compound. Have beginning of blister on right foot the size of a dinner plate.

14:58

15:56 as rx'd

quads and calves are burnin, love it!!

12:16

4:04 as Rx'd

That's what the timer said but I'm starting to doubt that time though.

27/m/165

as rx'd

11:35

Today's workout made me realize why I love CrossFit and truly enjoy coaching. Earlier our 4:30 class attacked the WOD as they always do - with humor and determination. Everyone gave it their all and scored excellent times. One lady who came in last made it in a little over 24:00 min, well behind the rest of the group. But that's not what's important.

What impressed me the most was her sheer determination to complete the workout. Neither snow, cold, or darkness would deter her. To me, that display of determination and willpower is what CrossFit is all about. It's the attitude that screams, NO MATTER WHAT, I WILL NOT QUIT! I can't express how satisfying and inspiring it is to coach her.

CFWoD 8

20:04

Laps (800,400,800,400m):
4:52, 4:39, 5:50, 4:40

23 / M / 5'9" / 135lbs

Back squat 1-1-1-1-1-1-1
205-210-215-220-225PR-230PR-230F

m/26/6'1"/218#/19% bodyfat
Day 2 back on Xfit

"Griff" (Puppy)
for time:
run 400m
run backwards 100m
run 400m
run backwards 100m

8:10

13:12 as RX'd

11:32 as rx'd... on a treadmill at north jersey globo gym - yeah I got a few funny looks.

Of course, regular running on a treadmill is fine, I ran the first 800 at between 9.0 and 10.0. However, I had to run backwards at a 6.0 to make sure I didn't fall off. The second 800 I ran a little slower, but the last 400 I did at a 6.5. Overall, pretty happy, but I can't wait to do it outside.

Coming up on my one month crossfit anniversary... What a difference a month makes.

I also love going to my north jersey globo gym and watching the typical workout guys doing their stuff. So what if they look at me funny for running backwards on a treadmill. It's way funnier for me to look at them and say, "Nice tricep extensions/bicep curls superset." I was there a month ago and now I know how wrong I was.

15:58...first time ever attempting to run backwards on treadmill. hamstrings were burning!

M/27/6'2"/205
As rx'd 10:11

2nd Day in, time of 15:52. I haven't done cardio for a few months and I'm out of cardio shape. I'm drawn to this as it forces me to do cardio, but allows me to still lift. Running backwards on a treadmill is interesting and gets you some interesting looks as well!

m/220/31

12:59

As Rx - 11:46 (PR)

16:46

This was really fun and really hard. You know when you look at the wod the night before and you think "oh, that shouldn't be too hard" and then you find out that crossfit will just reach right out and smack you in the head.That is what happened with this one. My training partner actually broke a sweat on this one, and he never sweats.I, on the other hand, create large puddles of sweat on every wod. great fun.

16:oo on a treadmill

cfwu
2rounds 15reps
back extensions
squats
pushups
pullups -75
dips -75
situps

800meters
400meters backwards
800meters
400meters backwards
24:20

first time. all on treadmill. i can do alot better.

Congrats to those who did this on a treadmill...I can't even begin to conceive how you'd adjust for the right speed (I run slower backward than forward), and I didn't want to risk it. I just layered up and went outside.

14:28 as rx'd in the rain.

It took everything I had to keep from stopping on that last 400m.

M/45/74"/214
as rx'd: 13:07
Plus 28Jan WOD
BS:135-180-205-225-245-265-285

m/40/155

11:33 Rx'd

Love it.. Can't wait for Kelly tomorrow. It will be great to see how these last couple days of "runs" mess with my PR of Kelly. Looking forward to it.

GO HARD...STAY HARD

34/M/6'00/194

13:44

Pr is 12:06 on the 400m track. Today was in the street on a 200m there-and-back course so that alone might have been the time difference.

One more excuse: slept 5 hrs sunday night. Worked 6a-4p monday. Slept 2 hours and went back to work Monday at 10p-8am today. Slept 5-6 broken hours during the day today and then it with no warmup.

24/M/6'1"/177

First time, 12:57 as rx'd. Good one!

12:33 as RXd
Holy Hell this burned out my quads.
Is it just me, or has this been a really bad week for the legs? Well, its all no matter, I love Crossfit.

18:57... Est. Distance

21:12

As Rx'd on the wife's treadmill on a 1.0 incline.

Could have done a lot better, I was nervous for the reverse 400 meters. Should've been more of a full sprint. Live and Learn. Love it!

cfwu

17:15 on the treadmill. felt silly at globo gym.

M/25/150#/5'7"

As rx'd on treadmill

Time: 15:30

M/23/181(?)/5'10"

12:17

Too cold to run outside (for time) and no treadmill, so I subbed 100 reps of normal 24" box jump for the running 800 meters forward and 50 reps of reverse 24" box jump (jump onto the box with your back to it) for the running 400 meters backward. Did that twice. Calves! OW!

14:30 as rx'd.
blah. definitely will improve by next time.

14:55

didn't trip on any rocks running backwards but my quads were fired up after the run.

m/37/185/72"

13:57

MGySgt. USMC M/48/6'2"/210

Last time I did this was in 2008. I was 46 years old and weighed 202. Completed then as Rx'd 13:35

Today as Rx'd 13:38 No disappointment here.
(Big Grin)

Started out and the legs felt a bit heavy. Then my upper body and arms started to tighten up. Completely forgot about the legs ha ha ha. Did not really start to relax until about the middle of the second 800.

Focused on trying to keep a good POSE form.

Coach - Thank you

OooRahh CrossFIt

I tried doing 30 MUs for time and then "Griff" but thanks to me being off for 2 months, my body sorta forgot how to do MUs! I did manage to get 2 in though. It was weird though because right when I first came back, I was still able to do MUs. I guess today was just an off day

To get rid of the frustration, I just moved on and did "Griff"

My time: 14:29

Don't worry. I'll be back...

"PROPS TO THA FRAT!!!"

Franiel

5 min ab workout
20 min bike workout

X-fit Warm-Up

Griff... I'm grateful for your sacriice, and you have one HELL of a workout named after you. You should be HONORED.

As rx'd: 12:32.

How do I get rid of my shin splints? Experiencing a lot of soreness on the front of my left shin.

on treadmill
12:30

For time:
Run 800 meters
Elliptical Machine 400m Backwards
Run 800 meters
Elliptical Machine 400m Backwards

Time: 17.37 - time to get from machine to machine and get started again.

Run 800m
Elliptical Machine 400m Backwards
Run 800m
Elliptical Machine 400m Backwards

Time: 17.37

Too clumsy to go backwards on a treadmill.

As rx'ed 12:22

14:40

as rx'd

am a new Cross fitter and have enjoyed what i have done so far. got a few funny looks yesterday ran outside couldn't do it on a treadmill. 16:16 lots of snow on the floor so slippy hopefully time will keep coming down.
Steve
BFPO

12:30 Rx'd

M/38/170
12:56

15:33 with flak jacket front and side SAPI's.

m/41/6'0"/195

thought I smoked my last time of 14:21 until I read the sign on the track that said it was only 375 yds/lap, so I came up 375 yds short...

11:54

Did this in 8:45 in the summer, slowed down to 11:54 this time on the ice, fell once.

M/35/175

2mi. on treadmill at 15:15, then did 3 sets of 2minute jog/walk backwards - impressed with those who can sprint backwards on a treadmill!

M/64/198- "Griff"
Can't come close to some of your times, but running backwards up & down hill SUCKS!
Nonetheless- RIP, brother.
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
26:34

Harold - m/35/228/72"
13:54

Gunnar 11:35

11:51

Completed as Rx'ed.

Total time = 14:15

16:02

Did it at the park on Thrush...one lap around the park was 800 meters and half a lap was 400...not precise at all but probably pretty close

13:26

m.23.175

15:56

Humbled yet again

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

As rx'd

tt = 17:22

not enough nads to try this on a treadmill. will wait until ice is gone and do on a rest day.

went backcountry skiing instead...

13:50
Did this on the beach. Much harder than expected. Loved it.

18:30

Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

14:37

M/30/5'10/149 (MTN Warrior)

11:33 as RX'd

RIP Griff, nice WOD.

SANTI

M/52/6'2/190

12:37 as RX'd on 1/4 mile track

13:40 (1/2,1/4,1/2,1/4)

11:32 as rx'd.

As Rx:

18:16

M/26/6'/180

11:20 on 1/4 mile track

WOD - 11:53
Probably PR. I recall last time was 12:0something.

As rx'd

13:18

As rx'd:

14:37

13:30

800 m run on treadmill @ 9 mph
600 m backpedal on elliptical trainer
800 m run on treadmill @ 9 mph
600 m backpedal on elliptical trainer

Wish I could have done this outside on a track, but it's just too damn cold!

M/25/5'11''/200

I haven't been able to run in awhile so I swear I had to run it again to try to find my lung. Running backwards was...interesting.
10:06

Outside in beautiful NOLA

13:35 as rx'd

M/24/6'3/210

13:56 - Soccer fields, goal to goal suicide runs.

M/52/6'2"/190

15:35

M/24/180/6'

as r'xd - 13:41

Rx'd
12:59

13:23 AS RECIEVED BUT ON A TREADMILL WITH 1.5 GRADE. I HAVE RUN BACKWARDS B4 AND I REALLY ENJOY. ALSO DID 20 WALL BALLS 2X
20 BOX JUMPS 2X

BURNING QUADS! COULDNT BE HAPPIER! GOTTA GET THIS SILLY GRIN OFF MY FACE.....PEOPLE ARE LOOKING AT ME!

13:29

34 yom 225 bwt
hip mobility drills

wod as rx'd
time: 12:52 new pr by 27 seconds

M/42/5'11"/180

As rx'd

12:07

m/24/162/5'9"

as rx'd

10:49

M/41/186

18:01

M/41/186

18:01

as Rx'd on 100 meter track
13:55

Snowing and raining like crazy so subbed Angie for today. Will make this one up hopefully tomorrow.

Me: Pull ups- 4:41
Push ups- 1:37
Sit ups - 3:41
Squats - 1:46

Time: 11:45 as Rx

Travis: Pull ups- 6:41
Push ups- 3:28
Sit ups - 5:19
Squats - 2:44

Time 18:16 as Rx

M/25/5'9"/181

"GRIFF"
TIME: 12:07

Legs felt like I was running in wet cement on the second 800m , nice burn on the quads and calves.

DO WORK!!!

12'51.43" Rx'ed

Stole into the local HS track around 8pm in the dark. Track's still about 1/3 buried in snow and there was a headwind (of course it felt like there was one then none, but this means there was a tailwind on the other side of the oval).

Warmed up with a 9 min mile, which is a half decent pace for a running hater like me.

1st 400 finished in 1'47"
2nd 400 in 1'45"
Then first backward run took 2'58" That was slow! Definitely didn't have a feel for how fast I could go, especially w/o falling on me arse in the snowy part
Round 2
1st 400 in 1'51"
2nd in 1'49"
Then managed to pick up the backward pace to finish it in 2'40". Focused on making the most of the parts that were clear of snow.

3 mile run
22:18
then 30 Pulls
75 Sits.
Just got back from Davidson..needed to run

m36/173/5'8

as rx'd, 13:25

800m forwards - 2:54, 7:17
400m backwards - 3:36, 2:50
total: 16:37

first 800 was great, but had me gassed. midway through through next 800, battled pukie ... started walking. i must learn to pace myself.

finished with pull-up pyramid. dead-hang for first 4 min, then kipping
10 min + 8 pu

11:11

3 rounds of:
21 bb sqt sntch, rt arm
21 bb sqt sntch, lft arm
100 double unders
10 weighted pullups, 40# db
31:52

14:15

with 20 lb. weight vest

13:58

Sub'd
800 M run
.5 mi on Airdyne Bike backwards
800 M run
.5 mi on Airdyne Bike backwards

11:37

didn't feel comfortable running backwards on the treadmill. Was going to do elliptical backwards but they were busy.

19:22
*snowy track

19:22
*snowy track

well, i goofed.

ran: 1.4km
ran backwards .7km
ran: 1.4km
ran backwards .7km

thougth i knew how far around the block was, next time I will check gmap-pedometer BEFORE i go running. also snowy/icey/had the dog with me.

26:55

m/41/169/5'9"

On eliptical:

4 min forward
2 min back
4 min forward
2 min back

12:00; usually run 800m in 3:29 and 400m in 1:39

Run 800 meters 3:14
Run 400 meters backwards 5:53
Run 800 meters
Run 400 meters backwards 11:51 = finish time

Tire Flip 200 meters

12:20

after three rounds for time of 50 squat thrusts with 45 lb.s and 35 clap pushups

12:40 as Rx'd

14:01

21:38 as RXed

In Honor and Rx'd. (1st)
This was certainly the strangest WOD so far. Cold too!! More like a shuffle step backwards and I felt like I was in a movie on rewind. Once I got over that it felt like I was being pulled by a chain or vacuum. Happy to get to the 2nd 800 (what?) until I realized my legs were stone.
3:45 (65/69)/3:08 (66/69)
4:57 (64/68)/2:59 (67/70)
Total: 14:50 (63/70)

12:47

surprisingly tough. 25 degrees outside. Difficult time acclimating

As Rx'd:
13:19

Was surprised how much running backwards fatigues the quads, but never stopped moving nonetheless

m/178cm/89kg/34y
17:52
snow and mud on track
quads and calves burned

As rx'd 10:53

M/47/200

18:37 on an indoor track.

Still down with a cold, and a hangover today from an Elton John Billy Joel concert last night. Tough on the shins.

13.13 as rx'd on track

CF warm up.

Me - 13:13 as Rx
Travis - 15:47 as Rx

Runs were outside.

12:50 as rx'd, 50 sec slower

cfwu x 2
16:06
recovering from flu

at the track
14:45

followed by
Bergener warm-up and muscle ups assisted w/rubber bands

M/5'9/233/27

As RX'd

14:32

11:20 as rx'd

M/41y/68"/160# GEORGE
15:47 as Rx'd, 32 F

as rx'd

15:04

M/42/220/6'

22:05 as Rx'd

still not feeling 100%

16:24

As Rx'd 10:23

Followed by Pullups: 10,10,10,10,10

great workout! I love how something that looks so deceptively easy can be so painful.

Running Backwards = quad burn of a lifetime

as rx'd

11:02

as RX'd:

12:41

accidentally did an extra 800 meter run at the end. This was a cool workout.
25:11

Indoor track at the gym is an awkward 167m.

Ended up doing 750m/375m

Time: 14:52

11:31

Indoor track...11.7 laps = 1 mile

Did 6 laps for 800m and 3 laps for 400m

1/2" snow on track was weird motivation

Rx'd
11:55

12:06, distance may be a little short, 20 ft elev gain/loss per suspected 1/4 mi...30 degrees or so,

13:09

Then I bicycled home...

Aloha

15:06..not gonna throw a lot of excuses, it'll be better next time!

m/38/185/5-10

As rxd, 800m run forward, followed by 400m backward x 2.

800-3.34 75% hrt
400- 2.38 78%
800- 3.51 80%
400- 2.28 81%
=12.33

avg hrt = 79%,, new pr
delta hr = 182-129= 53
should have pressed a little more at end of 2nd 800.. but felt like a good solid cardio workout.

Sledge & I did this in a light snow before the blizzard of 2010 hits. We are sick and demented....what can we say, we're CROSSFITERS!

Did at a leisurely pace I must say

16:58

Sledge & I did this in a light snow before the blizzard of 2010 hits. We are sick and demented....what can we say, we're CROSSFITERS!

Did at a leisurely pace I must say

16:58

Sledge & I did this in a light snow before the blizzard of 2010 hits. We are sick and demented....what can we say, we're CROSSFITERS!

Did at a leisurely pace I must say

16:58

I HATE WHEN THAT HAPPENS!

C-
13:22

Jeff @ home
11:00

26/F/5'7"/151

11:27

Did this one on a treadmill. I quickly realized running backwards at any pace would be futile if I were going to need to hold on the entire time. I felt the workout would have been better to just sub in 400M "recovery runs" between 7.0-7.5 MPH instead.

Subbed due to treadmill

800m run
400m jog
800m run
400m jog

11.40

as rxd 10.28 on track
in sunny carlisle england

as rx'd on track, also in Carlisle, England

12.25

5k in the snowstorm: Bits of it trudging through one foot deep. Flakes flying everywhere. The most beautiful run I have ever taken.

39:15

CFWU.

17:12

14.12 as Rx'd over a minute faster then last time a year and a half ago

20/m/5'11"/167

12:46

First time doing Griff. Thought it may take longer.

Unfortunately uncomfortable undergarment!

as rx'd

12:11

Rx'd 16:02 in the snow.

14:52 (pr)

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

12:54 on the treadmill.

-D.

2 rounds
1/2 mile treadmill run forwards (top speed 8.1 mph)
1/4 mile treadmill run backwards (top speed 3.5 mph)
1% incline
17:30

Thought about doing this today 2/7/10. But we just got hit with 28 inches of snow the other day. We went SNOWBOARDING instead...who would miss an opportunity like that!!!

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

18:03

Compare to 080803

14:58

.50 mile run 2:56
.25 mile backwards run 2:28
.50 mile run 3:19
.25 mile backwards run 2:17

11:00 02/07/2010

CFWU outdoors, little jacked; TDY to Eglin

15:03

17:15 as rx'd

Rxd- 12:12. Need to ramp up the intensity or go another round.

From the PDF: "It is not recommended to run backwards on the street". Good advice.

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Forgot my gym stuff and did this in my socks. Subbed 1000 m row for 800 meters. Did weak backward back and forth runs in confined area.

Rows were I think 3:53 and 3:55.

m/22/175

"griff"
15:25

30/m/71"/180#/Camp Taji, Iraq

12:06

Then, CFWU x3

m/36/5'9/177
Did at home. Not much of a warmup. Just Sampson stretch & some squats. No upper body. Letting chest heal.
3:21,4:02,4:02,3:53=15:10
Effort basically terrible. List of lame excuses: Knee hurting, Really cold outside, day after Super Bowl party, so stomach felt terrible...
8/3/08: 3:03, 3:03,3:26,3:00=12:34

13:50

CFWU and WOD as rx'd

17:29

20100110 1345hrs
WOD100202: "Griff": For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
As rx'd in 16:07 = 4:12 and 4:46 forwards, 3:27 and 3:41 backwards

Griff as rx'd
11:10 (3:04,2:26,3:23,2:16)

then CFE sprints from edge to edge of track (20.9,21.2,19.5,21.0,18.8,19.9) with 5xrest. very windy and 37deg. 800m runs were way slower than normal, couldn't get warmed up.

then went to CF for Bench up to 245x3 and Rows up to 225x5

later,
b
m/33/5'8-1/2"/165

Griff Rx
10:15 (2:40, 2:25, 3:02, 2:08).

It was really windy on the track today. I think I can break 10 min next time. This was my first time running backwards and I took it too conservatively the first 400m backwards.

m/33/5'9"/150

As RX'd (4x around outside line on upstairs track for 800m, 2x around backward outside line for 400m): 13:36

1st 800m: 3:04
1st 400m: 3:13
2nd 800m: 3:53
2nd 400m: 3:25

Started out too fast in the first 200m (:37), didn't figure out pose running backwards yet haha.

Missed--sick.

ran on a 200m track

12:06 but i think i ran an extra lap on my first 800

On the Precor at Globo:

19:50

As rx'd:

Watch didn't set right, but expecting about 20mins

29/m/185

done as a warmup on a paced off, still semi icy street: 11:02 (PR)

12:56

23.m.140.65"

as rx'd
6:36 *1/2 Griff. didn't realize indoor track at school was half distance.
Estimate time of completion:
15:00

Last Time:
13:18(PR)

35yom / 206lbs

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

1. 4:09
2. 5:13
3. 4:45
4. 5:05

Total: 19:14

This was pretty severe on a treadmill. I had to do a few practice runs before I went for it. Felt good, but my quads and calves were sore the following day.

35yom / 206lbs

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

1. 4:09
2. 5:13
3. 4:45
4. 5:05
Total: 19:14

Had to practice this a few times beforehand since I was on a treadmill. Felt good, but I paid for it the next day (sore quads and calves).

34 yom
On treadmill. 17:38

As rx'ed Time 13:36.

44/m/196

On treadmill

19:20

45/m/172

snow, slush, puddles

ran 800 x 4, all forward

4:07
4:27
4:39
4:27
6:13, ran with the baby

D
@ 29's
wanted to come back and try this one...

16:08
harder than it would seem

on treadmill:
rnd 1 = 9 mph
rnd2 = 9 mph
rnd3 = 9.5 mph

M/34/170

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

On a treadmill (pretty awkward for the backwards sets, think I could have gone faster backwards on a track) -- 14:07

finished with some snatch, OHS and rings work, focusing on good form & not worrying about time
5 sets of:
45# Snatch, 10 reps
Ring dips, 6 reps

3 sets of:
65# OHS, 8 reps
Ring push-ups, 10 reps

rx'd
11:30

As Rx'd

12:54

11:58

As rx'd 15:39
Got blisters on both feet from running backwards.

20:52

Griff.
Run: 800mFW, 400mBW, 800mFW, 400mBW
12:24
Beat last time by 0:45.