ouch

BIG OUCH,,,,running is not my specialty

I burly started working out with crossfit and i'm still hurting from yesterday's WOD.

Come now everyone, this is good stuff after the last few WODs. I'm not saying it will be easy, but it will be a good way to get through some of the soreness. Remember to BREATHE!

Damn Jenn...you got a permit for those things??

Ouch... tomorrow is going to be painful for me. Running is definitely one of my weakest points.

The level 1 cert this weekend in Milton, ON was awesome. The trainers did a great job bringing everything full circle and giving us a better understanding of not only what Crossfit is, but how to convey that to somebody else. We did FRAN Saturday afternoon. I got back to my box toaday and it was on the board again. Prepare for the "unknown and uknowable". Thanks again for a great weekend!

Sprints can be pretty brutal, no doubt, and 8 intervals is a lot of stress IMO. Easy to pull muscles. Newbs, a good way to warm up the right muscles for this by doing a few warm-ups - 200's @ 40%, 50%, 70% effort.

The cert in Milton was amazing. This week end really solidified my commitment to Crossfit. Pat and his team were some of the most well spoken and truly genuine people I have met. Their knowledge and ability to communicate the Crossfit methodology is seconf to none. Every corporation should endeavour to employ such positive individuals.

My schedule is usually monday-wed-Friday I do Tabata sprint intervals - Long dis. - Intervals, with WODS every day mon-friday, I'm gonna hate doin intervals two days in a row, but you just gotta stick your head down and do it. If your wondering, sat. is my yoga (no wod), and sun. is my rest. This schedule is GREAT, even though your really sore through the week, my run times have improved GREATLY, and i'm prob gonna be movin up to crossfit endurance soon :D.

SWEET! My kind of running. =D

Hey the Level 1 Cert. in Dallas was awesome. Thanks to all of the trainers, you did an amazing job. And big thanks to Gale of Crossfit Strong, crazy nice gym. Learned a lot, had a ton of fun. Oh and badass beard Spencer!

Great way to loosen those legs after 300 squats and the ghds

AWESOME!!! Im going to up it to 12 rds though, I need to get used to that 3 mile distance again. PFT's are coming up....

Not really a questions for today, but just in general. If I cannot do a workout as Rx'ed because of one aspect of it (say the weight it too hight) should I follow the Brandx scaled workout that I can complete or should I just scale that part (lowering the weight) and do the other parts as Rx'ed?

Just wondering if it is more effective to scale the whole work out or just the parts I need to scale.

Thanks.

Level 1 Cert in Dallas at CrossFit Strong. You guys are rock stars of CrossFit! I can't imagine anyone walking away not wanting to dedicate their lives to achieving fitness. Boz, in my opinion, after 3-4 F-bombs you lose your rock star sexiness. You deliver a fabulous lecture otherwise :) Thanks to you all for caring about the fitness of others. I'm inspired to make a difference as well.

Thanks to Pat, Jon, and Heather for a truly awesome cert at Aberdeen Proving Ground! Your motivation, professionalism, and knowledge of all that is CrossFit is definitely going to continue paying dividends to our Battalion and our mission. I'll be cursing your names each and every day that I'm lying in a pool of my own sweat, but I wouldn't have it any other way!!

Thanks again!
MAJ Greg Fend
16th OD BN XO

bryan #15

i typically just scale the one aspect if i'm in that spot. if you know how to properly scale then i think you should do the same. if you're kinda new, maybe try Brand X out and see how you respond

#15

#18 is right and that's usually what I do too, however, this is you against you. If you scale, make a note of it, how you scaled, and try to improve next time.

Brian,

It's probably better to scale only the portions you need to scale in order to complete, and do the rest as Rx. The guideline I usually follow is this: if I CAN complete it as Rx then I will do it as Rx even if it may take longer. This way not only do you get the metabolic conditioning dose of a completing a workout, but also the intended localized training effects on strength, stamina, etc. If you scale a portion that doesn't require scaling you may be blunting the intended training effect.

That's just me though; any other perspectives out there?

Amazing cert at firepower, all the trainers were great learned so much cheers have a renewed hunger to kick the s*** out of some WODs now

Perfect - needed to get a sprint repeat in. although legs are dead after Monday WOD and Sunday long hike and 300 squats.

...and define as "sufficient" that which you can attain...?

Question and request for help:
I have had some aches in my right knee. It started back in November after a 5K and a few other WODs. It felt a little better after a Chritmas break for my school where I teach. It started to flare back up again lately.

The feeling in my knee is down on the inside almost between the bone ends(meniscus area). It is a stiff sort of feeling and very rarely I will feel a quick shot of pain(not very high level of pain). It is kind of a weird feeling to describe, but it has not affected any performance(weight or reps). Lately I have taken some breaks to make me feel better about it mentally. I have had a trainer at my school check it and he seems to think it is probably not any tendon or ligament damage.

I thought it may be a slight meniscus tear or I have heard of some things called plycae. Anybody have anything similar or have any knowledge of what it could be? Sorry for the long post, but please email me if you can help.

Congrats Stockholm L1's. Thanks for tolerating the comedian and giving great effort over the weekend.

Joakim thanks for letting us invade the Fightcentre for 2 days. I can't thank you and Yasmin enough for the hospitality.
To the Euro Crew: Carl, Mads, Courtney, Oliver, Erik, and Sebastian awesome job. Nutrition rules!

Excellent L1 at Firepower this weekend. Pat, you give good lecture man! EC, solid nutrition talk as well. Quality, quality, quality across the board. Everything taught was instantly applicable. Wish we had a couple more hours (days) Hope you all made your flights out and didn't happen to look at the game unfolding on the screens in the airport. All the best and keep bringing it!

My hands are so happy to be running..let's see how happy the rest of me is by round 4 of 400m sprints.

Most people do not like to run:this is the best wod to build endurance for it,amongst other benefits as well.So let's hit this one hard!!..as usual!!LOL!Make it fun!!

Does anyone understand the quote?

8 x 75 second interval (5:00 mile pace, fastest treadmill would go, with 2% incline)= 10 mins + 7 x 90 seconds rest = 20:30 total time. Would love to try this outdoors but we just had a big Snurricane (snow hurricane) here in CT and the track is covered

M/42/5'7"/142lbs

#24 I have struggled with the same knee pains on and off for years and I've been told its tendonitis. So that could be a possibility although I am no doctor.

Clack_Attack, Penn's saying that wanting more than you need in life leads to unhappiness.

I just ran 5 miles today, so 2 more tomorrow should be easy, right?

My body needed this workout.

The CF Level 1 Cert in Dallas was Awesome! The lectures were great! The breakout sessions really helped me improve my technique and ability to coach others to improve theirs, as well. The Dallas Strong gym is amazing, and all the coaches were very knowledgeable. Thanks to all.
And Spencer, I like the beard! :)
I'm not sure I would be able to recognize you without it.

Why do my posts keep getting flagged for the moderator?

does anyone know if there's a list anywhere of affiliates following mainsite wods?

#35 flyman

I don't know what the content of your posts is, but if you happen to use excess profanity or a lot of exlamation points in a row, that could set off the filter.
Like many questions, this question is answered in the FAQ.

Oh, CrossFit. You always know how to make my life painful. ;) I got up early this morning to race a 5k. I guess a couple miles of sprints will do me some good today. :(

Boz the "F-Bombs" definately keep it entertaining. Good s**t man. Thanks again.

21:48 second day back after a week off for recovery

Level 1 Cert at Anerobic in SO.CAL was incredible. I went into it not knowing what to expect at all other than knowing I love cross fit and the culture. This level one Cert was no exception and every Coach in the room certainly brought their A game. These Certs are inspiring not only as prospective trainers but as prospective PEOPLE that you want to cultivate and surround yourself with. Cross fit changes lives top to bottom, inside and out. Plain and simple. Big PROPS to Andrew, Stephan and Jolee. AMAZING individuals. Thanks again Cross Fit community.

Crossfit Level 1 Cert @ Crossfit Endurance in RSM was awesome! If i hadn't already dedicated myself to Crossfit as a way of life, this would have sold me. Coaches were great, tons of information put across clearly and concisely with a good amount of humor thrown in as well. Workouts were great (those i could participate in) and watching the coaches workout on there time was even more inspiring. My only criticism might be for Jason to dial down the f-bombs during his lectures. I've got a trucker mouth so it didn't bother me, but with a wider audience a lot of people might be sensitive to it. Other than that, great job and thanks so much!!

Good workout. We use to do this when I ran track in college.

If you have a CrossFit buddy that is about the same speed you can run this continuous relay style. Makes for a lot of fun with approximately 1:1 run to rest.

RedHed Clack Attack,

Penn seems to presume that we can distinguish between what we need and what we want.

Do you need representation with your taxation? or Do you need a chicken in your pot? or Do you need a bowl of cherries?

I need sleep, and shall be happy when I get it.

The Level I Cert at CrossFit Endurance this weekend was amazing! I was pretty pumped about CrossFit (for my own training and as far as becoming a coach) before coming to the cert but afterward I was through the roof excited. Thank you to all the amazing trainers (Pat, Jason, Jolie, Stephane, Andrew, Ely, & Erik) - the lectures and one-on-one instruction given was incredibly helpful. I didn't mind the f-bombs Jason or anyone was dropping, I liked them - made everything more casual and lively! I thought the time spent in lectures vs. group training vs. workout was well balanced. Great certification!!

Peice of cake...

30/M/5'10"/146 (MTN WARRIOR)

In regards to Brian's Post about Brand X, It is interesting to see how is different people's perspective and how they train. everyone has different value points. for me it is more depending on the exercise, what's my physical ability and what's purpose of the workout then I use the Brand X scale too. If is a fast workout I would go with a weight that I know I can do it 10 times in a row or the Brand X scale weight, if is a long workout I would do the same if I can't do the WOD as RX'd and eventually with time go up in weight.

By the way, today's workout Is more of a rest for the hands from yesterday's WOD got some Blisters but they should be dry by tomorrow, so BRING IT COACH!

Have a nice WOD everyone.

SANTI

Thank you everyone in the Sthlm cert crew for a really great weekend!!!

HONEY BADGERS!!!!

Level 1 i Stockholm.
Asgrym helg!
Tack till alla som var där. Hoppas ni som deltog är lika nöjda som vi. Ses snart igen!

Cert lvl 1 Stockholm.
Thank you, Chuck and Crew for an inspirational weekend with good lectures and nice treats. High five for my first MU. See you.

The L1 Cert at Anaerobic inc was great! I've been crossfitting for 2 years now and was great to learn more and be able to coach better.

All was good-picked up some cues I was not familiar with. Wish we could have had a bit more time on the pull ups/muscles ups. Jason did a great job- though had to rush with time frame that was set up. 30min of snatch practice was awesome! Can't wait to learn more! ;) Thanks to everyone- Great work.

Loved the Utah-Nevada sectionals video! Does anyone know the name of the song played in those video?..It is awesome.

In this era of personal fulfillment, stopping at sufficient is very much out of fashion. Once one of the seven deadly sins, Greed now is the engine driving our society.

22:20 as Rx's but on a treadmill. I'm not walking across Afghanistan to the track in board shorts. The treadmill will have to do for now.

Shame not going to manage this. As much as I love running, got a concert to go to.

What does "Run 400 meters" mean?

Just kidding.

The 4x800m is one of my least favorite WOD's. I'm sure this will be just as hard.

MessDog,

At least you can wear board shorts. I had to wear the dreaded Navy PTU with t-shirt tucked in AND the reflective belt for the 5k this morning. I usually use the gym at work so no restrictions on civvies there. But when I go to the big gym I have to make some sort of effort to wear something uniform-ish; usually the brown t-shirt and random shorts.

Crossfit Lev 1 in Stockhom
A big tanks to Chuck and the crew, you where the best.
My legs still hurts from all the squating!

Time to become one off Chucks
Honey Badger of Crossfit!!

Tanks Jörgen

23/M/5'11"/71kg

15:48

Tip: I started off quite slow for the first 4x400m. Dont make the same mistake as me, you can easily sprint through all of it. Really isnt a very long run.

24:25 on treadmill on incline of 1.5 knee was acting up after the 5th 400m. Wish I could have ran this outside, but we had crazy thunderstorm going in OKI.

23:37 outdoors

1:14
1:39
1:41
1:36
1:40
1:41
1:45
1:45

Subb'd 500M Rows at Damper 10 for 400M
21:55
Best 500M was 148.7
Worst was 151.2

I planned on doing this type of workout to get my 2K under 7:00. I'm going to get this into my routine 3x week.

Great WOD! Did this one as rx'd: 22:59

This worked perfect into my training this week. I have been doing speed work for a 5k I plan to run this weekend and next.

34/M/5'9"/165lbs

In an effort to minimize impact on my knees, I did:

90sec on (level 9 of 12 on the bike)
90sec off (level 3 of 12 on bike)

For 8 reps. I maintained 80 RPM's at all times, I completed 10.6 km and burned 286 cal
10x2 dips
10x2 Pu's
max dips (8)
max pulls (7)

Warmup, cooldown, and streach.
Joe

PM1: Treadmill Avg 1:35 Speed 10/12 Total W/R 23:17

PM2: Treadmill Avg 1:43 Speed 9.7/10 Total W/R 25:57

THANKS for the Great weekend in Stockholm at L1-cert this weekend! The cert-staff was Awsome. I really had so much fun and learned a lot. I hope to see you again. Thanks for everything you guys!

5'8"/152.5

8x400m - 2 min
1 min rest
=23 min total (7.5 on treadmill)

as rx'd outside

21:42

Thanks and shout outs to Chuck and Stockholm crew ! I had a blast but my legs hated me yesterday - today I tool on 1/2 Annie - my legs still hate Me ! Thanks again and hope to see you all again some day. Hell yeah !

32/m/190

22:41 total (treadmill)

1:34
1:34
1:33
1:33
1:31
1:31
1:29
1:27

m/41/5'6"/145

was looking at peoples times and saw mine was really slow. looked back at wod and realized i missread it.

8x800 meters
36:42

M/42/5'11"/180

400m with 90 sec rests between:

1:33
1:33
1:31
1:32
1:34
1:34
1:34
1:34

Total: 22:55

Rx'd
27:08

10.0 on the treadmill
19:58 w/ 1 min rest

As Rx'd (Treadmill...no track available)

26:25
Negative splits
7mph - 9mph

M/29/145lb/5'6"

I of course did not read the post carefully and so didn't time my WOD in its totality. Each sprint was between 91-102 seconds. This sprint workout was a good reminder of how perishable one's running ability is.

As Rxd 20:10

DOES ANYBODY KNOW WHERE THE CROSSFIT GYM IS ON COB SPEICHER????? IS IT OK TO JUST SHOW UP???

29/6'8"/220

22:53

M/25/6'2"/200

as RX'd: 21:21

Duane that's pretty intense good on ya, I'm sure you are probably kickin' yourself right now but none the less a crazy work out.

#57 Alex, you might want to re-look at your time, the rest alone is 10:30 which would mean you were running something around 40s 400's? If that's a good time then my hat is off to you, good effort.

2010-03-02: Gym AM on TM @10,11,11.5,12,12,12,10,12. Rests 90 secs.

as rx'd 23:43

Just glanced at the wod quickly this morning and though it was 8x800... 42:19

M/31/5'10"/197lbs USAF in Qatar
As Rx'd 22:00

Bench pressed 225x21

CrossFit lev 1 Stockholm was a fantastic experience for me, I am so inspired now because of Chuck and his crew. From the bottom of my heart Thank you all for a super weekend
/Christian Hedlund
Södertälje, Sweden

21:03

42/m/176cm/73kg

As rx'd

22:28

Outdoors on dry ground! I guess I started too slow because my 400m times improved throughout the workout. I started at 1:34 and ended up with 1:23 in the last round. Next time I'll do at least one warmup sprint to get a feeling for the adequate speed.

Does anyone get big bruises on their triceps after doing muscle ups? I got my first one yesterday (finally!) and I have silver dollar sized bruises on both arms from the straps. Is there any way to get around that?

OK so I should have posted this on yesterdays page concerning the HERO workout.

I love that we honor the fallen. But can we do a workout to honor the men and wemon who are serving now? I would like to honor the living too, so they know.

So for all you men and wemon serving now....Thank you.

Former Navy

Crossfit Sri Ram Ashram, India

War Frank
We don't have a GHD. All ab mat sit ups

Vijai rx 26:17
Arvind 24:26 (20 muscle ups per round)
Bachendra 22:55 (jumping muscle ups)

as rx'd on treadmill
26:19

25:54

21:18

as rx'd: 21'45

23:50

23:50

Double under practice: 3 sets of 15 unbroken (PR)

CFWU X 3

10 GI Janes

WOD: 25:13
Stretching and cooldown

bw 165

recovering from illness

5 rounds @ 10.4 (treadmill)

#20, that's what I do too. If I can do the WOD as Rx'd I do, no matter how long it takes. that's the best approach for me.

Dang, the ladies in the Utah sectional were killing it. Shout out to Miranda pulling down second overall. What a beast!

22:14

WOD: 24:30
HUGE thanks to Milton Cert instructors Pat, Rob, E.C., Joe, Jen, Dennis! I learned a lot from all of you. Very well-spoken people and excellent teachers!!

M/27/6'2"/185lbs USAF in Bagram
As rx'd 21:20

No track, so set the treadmill to 11.0 MPH

23:15

23:56

Laura f/47/5'7/150

22:29

m/44/185

as rx'd
24:00

around 23:00 mins. treadmill speeds 10.0, 10.0, 10.2, 10.0, 10.0, 10.0, 10.0, 10.2

F/33/5'3"/108 22:77

CG E-City CrossFit;
Leary: 25:08 as rx'd

as rx'd 21min05

M/20/6'1"/170

as rx'd: 21:15

did the first four at about 1:22, then sped up to >1:15 for the last four. I thought I'd get more tired than I did. Shoulda run those first four at the same or even a faster pace.

400m on bike

17:30

sub'd 800m on bike

18:15

M/36/5'10"/175

21:33 as Rx'd.

Beautiful day for running here in RI. Haven't had too many of those lately. My body really needed this one today. Good to be back outside in reasonable weather.

NEVER QUIT!

m/42/157

25:18

running is definitely a goat!

m/22/180

24:46

calves are fried...fun

m/21/225

23:45 rx'd

ran on treadmill speed between 8 and 9 whole time

I just finished my level 1 cert @ Crossfit Strong in Dallas. I was somewhat intimidated because of my age and not knowing what to expect, but the professionalism and quality of the staff soon put my anxiety to rest. It was a great weekend and I learned alot, thanks to all you. If there are any other "old woddogs" out there--go to cert, you'll be glad you did.

24:02~TURTLE!

as Rx'd outside~sun is out and it's 48 degrees. Spring is coming to CT!

22:13

m/36/5'11/213

As Rx'd
24:47

I think on my 2nd round I went further than 400m. I was on the tread and had a brief lapse of mathematical computation.
My 1st interval was 2:08, my 2nd was 2:13 but on my 2nd run I increased speed so que sera sera.

Kala - 25:34
Steve - 22:52

f/32/5'7"/170#

23:10

20:02 (Treadmill) but only 30" of rest each rounds (because I didn't remember), after 1' rope jump + 1' sit-ups for 6 rounds as warm up. I hate running :)

RIP "Garrett"

35:01

Comment #57
15:48 is impossible unless:
1. You didn't count your rest time which is 10:30 for everyone
2. You can run 8 400s under 40 sec (I think the world record is like 41, not sure)
3. Your lying
4. You didn't do the workout correctly and just ran 2 miles

24:49

All rds under 2 min

21:12
1:16, 1:08, 1:18, 1:23, 1:24, 1:24, 1:25, 1:24
Ran in VFFs

#28 Clack Attack -- think it means "don't be greedy".

Today should be made a national CrossFit day...

3/2/10 GO!

As Rx'd on a treadmill

21:36

Level 1 Cert at Anerobic was great. I knew I was going in a little "green" having only been doing Crossfit for about 9 months and not hitting hard enough. This course has given me the skills and knowledge I needed to take my game to the next level. Andrew and Stephan were exceptional leaders of the course and the other instructors were all great, nice diversity of teaching methods and personalities...I have an MA in Educational/Instructional Technology, so I know little something about this area. I also really enjoyed meeting the other students and found them very informative in areas of nutrition and fitness.
Thanks everyone.
Rich Molloy (USCG Puerto Rico)

M/25/6'4"/256

400m with 90 second rests
27:54

as Rxed, 24:03.

As RXed

Round 1: 2:00
Round 2: 1:59
Round 3: 2:01
Round 4: 2:00
Round 5: 2:00
Round 6: 1:57
Round 7: 2:03
Round 8: 2:17

Total Time: 26:47 including rest time.

m/38/195/6

8x400m, 90 seconds rest between 400s

25:25

CFWUx3

~9 kipping, rest jumping

ball supermans

chair dips

rounds:

2:18

1:30

2:13

1:30

2:30

1:30

2:25

1:30

2:31

1:30

2:15

1:30

2:10

1:30

2:05

TOTAL: 28:57

as Rxed, 25:38

#57 and #121

I saw #57's time and realized it couldn't be right. Did you rest 60 seconds between intervals, maybe?

27:20 OUCH! My mom bod struggled with this one!

at 0645 my time was 24:41 then.. to motivate a friend at 1100 my time was 27:35. I'm hurting.. because the first one was in 27 degree weather!

Bad knee angry after skiing and many squats!! No running. Long hike with the dog instead.

#60 Jaeger, I think your math/numbers may be off.

Subbed 500M rowing for running
8X 500M row, 90 seconds between intervals

1:29
1:38
1:42
1:42
1:44
1:46
1:46
1:44

Total 24:02. Wheels fell off after the first one. Mentally was not there today.

Quick question for the rowers out there. I notice my butt hurts from the seat, especially on intervals. Do rowers wear anything like riding shorts when they row or does ones rear get used to this?

1.28 (slow start), 1.23, 1.23, 1.25, 1.24, 1.24, 1.25, 1.22
Avg: 1.24.25

#137

You just get used to it. You could try a triathlon short (less padding), bike shorts will just feel weird. At least they did for me...you may like them, who knows?

Another tip for the erg; tuck the back of your t-shirt in so it doesn't get caught on the track.

30/M/5'10"/146 (MTN WARRIOR)

AS RX'd

Just came back from running, Run 200 meters touch a speed bump and run 200 meters back to the start line.

Round 1) 1:12
Round 2) 1:18
Round 3) 1:23
Round 4) 1:31
Round 5) 1:25
Round 6) 1:25
Round 7) 1:26
Round 8) 1:21

total time 21:31 that's Including the 90 second rest.

SANTI

Hey to the certification staff at crossfit strong this past weekend
thank you all. Extremely professionally done as well as educational.

26:35

1/2 gasser under 18 seconds
rest 30 seconds

20 rounds

I think I found 1/2 gasser at CFFB

thanks for the advice Nick. I learned the t-shirt tip the hard way a little while ago...

Also, should have noted it above but damper setting at 5.

23:56, outside - paced off incorrectly, ran ~600m instead...

24:39 -
A little slow, but it felt good.

M/36/175

24:10 on treadmill... wish I had a faster treadmill, or I tracked the 90 seconds better...

24:33 indoors, reverse splits maybe i held back to much, i was toast at the end. love the WOD's

34/m/210/6'5"

22:11 inside on treadmill

Can knock a good bit off the time when I can do it outside, treadmill takes forever to get up to speed.

M/40/74"/265#

24:49 on treadmill

8 rounds of:
Run 400 meters
Rest 90 seconds

time 23:15 (with out the last break

Runs on the street with stop and turn at the 200m mark. That was good, I was able to keep up on intensity. I though I would really die off at the last few rounds, but it held up good for me.

Had to use a map/scale to determine 400m; kinda short, guess I need to do some more land nav....

:57
:59
1:03
1:07
1:09
1:07
1:08
1:04

Supplemented WOD w/2000m erg (8:41) immediately following last leg.

runs indoors on treadmill
23:26
happy.. i am a slow individual so today was a good day for me.

As Rx'd

26:50

26.38

25:27

subbed 500m row since ankle is still a bit funky

3 rounds:
decline dumbbell extensions 20lbs
single-leg leg press 80lbs

24:25 as rx'd. Had to run inside, snowing in SC

27:15- Tougher than it looked. Hamstring tightened up on lap number 6. CrossFitter who don't run so good...

as rx'ed on treadmill:

21:43

m/24/168

subbed 800m bike
22:32

25:38 done at park neighborhood park

28:25

Thank you Heather,Jon, and Pat for taking two days out of my life and making it a living hell. The level 1 cert was AWESOME, keep up the great work!

SPC Rhiannon Williams
16th OD BN
APG,MD

indoors on a treadmill

23:08

Comment #125 - JGF

I love that idea: CrossFit Day.

"What'd Pukie leave for you under the CrossFit Tree?"
"Fran!"
"YEAH!!"

LOL

11:38

Number 24, Knees are complicated, but could be something easy to fix. I've had similar knee pain during marathon training, from the IT Band, as the insertion point is on the medial, lower aspect of the knee. When someone has a tight IT Band, they can feel "hip" pain from the origin, outer kneecap pain, or pain where you describe it. Roll the crap out of your entire IT Band, and you may find some relief.

For today's WOD, I'm assuming the 90 seconds of rest/round are added into the total time, right?

Level 1 Cert at Anaerobic Inc./Crossfit Endurance. From Jason getting me deeper on my squat, to Jolie fixing my dip and "donkey kick" on PP/PJ and showing me the butterfly pull-up to Andrew, Stephane, Eli and Pat answering questions about diet, the coaching was awesome.

After this weekend my Crossfit knowledge has exploded! I am in a much better place when it comes to my own workouts and helping others and feel that I have a sound base for moving forward.

Only regret is not having more time.

On treadmill:
21:34

22:02

m/38/252

on treadmil incline 1
2:24
2:22
2:17
2:15
2:13
2:20 i think, treadmill blew fuze
2:24 again
2:21 used watch

as RX'd 23:29

@Clack_Attack, #28:
"If you want to be happy, don't be greedy".
Not a million miles from the Buddhist "the root of all suffering is desire".

22:24, as rx'd
around grass field at park, pedometer showed ~400m
90" pace maintained each round, stride legs 1/3, jog 2/4
AM, park with kids before nt flying

24:17 wow am I going to be sore tomorrow!!!

Level 1 Certification at FirePower CrossFit Milton was incredible. Everything I learned this weekend was immediately applicable in not only my workouts but the ones I put together for my clients as well. The level of instruction was top notch. Joe, Rob, Pat, Dennis, Jen and EC did a great job. EC and Jen you are both so inspiring and encouraging! I wish we had more than a single weekend together. My body is feeling the love still! Great job!!

As for today's WOD:

As rx'd 26:45 outside with the CrossFit German Shepherd.

Thanks again for the great experience!!

on treadmill
26:09

6 rounds, ? mins.

I started doing CrossFit last Wed... So far, I'm totally lovin' the workouts!

My time (on treadmill) was 27:48.

24.31 as rxed

Total time as rx'd: 21:32

5% INCLINE
8.0 MPH
8.2
8.4
8.6
5.5% INCLINE
8.7
8.6
8.6
8.4

Start at 5.5% with 8.2 next time. Do not go over 8.6, just increase the incline to make more difficult.

30min total, nursing a wicked shin splint
8mph-8-8-5-5-5-5-8

Level 1 Cert at Anaerobic was an amazing experience, the trainers did a superior job ( Pat, Jolie, Jason, Stephan, Andrew, Eli, Erik). We were lucky to have the cream of the crop taking us through level 1. They were extremely personable and articulated movement and concepts in a concise and thoughtful manner specific to their own personality and mindset, which I greatly appreciated. Each trainer was willing to step aside and personally coach individuals! This was a pleasant surprise, and I have gained so much from each of them. Thank you for the inspiration, knowledge, and sincere interest in the Crossfit community and our well beings.

Charisse Skye Aguirre, Crossfit Proper

#57 - impossible.
Saw a couple people have commented on that already, but with this WOD done correctly, your avg. 400m is 39 seconds and change....WR is 43.18

Coming from a 400m running background, this is a tough one....we used to run 5x400m, 2 min rest and the goal was 60 seconds per 400m (my best avg was around 62 I think) Repeat 4's are tough!

As rx'd on a 200m indoor track
20:32

Felt very in control. Knowing the pacing for 8 runs and the rest I'd aim for 19:40-19:50 next time around.

(on treadmill @ 1% incline)

rx'd
29:00

Subbed 8x500m rows, divided into two sets of 4 with about 3 minutes between sets, avg split 1:36.9 for first set, 1:40.4 for second set.

Cash out: hanging squat snatch 10x3 at 95 lbs.

as Rx'd 21:39
hands were glad to be running
somebody above said that already ,but I'll say it again !

m/27/5'11"/196
12:45 (23:15 total time) Ive always hated running. started out pretty fast and got slower

m/38/6'/190
10:50 (21:20 total time)

21:40 rx'd

Crossfit LVL1 cert at Firepower in Milton was awesome. Had a great time. Pat, Joe, Rob EC, Dennis and Jenn were amazing instructors. We couldn't have asked for a better bunch of instructors. Fran still sucks, no matter how good the weekend went!

on treadmill with 1% incline...beat my goal of 24mins...rough stuff

22:55

CFMTL WU

WOD (17m20s)

500m Row
21-15-9
95# Hang Clean
Toes to bar
500m Row

02/03/10
M/34/80
On the track in Vibrams
1. 1.19
2. 1.14
3. 1.14
4. 1.19
5. 1.20
6. 1.18
7. 1.19
8. 1.19
Total 21:52

34/M/6'00/196

22:10

Treadmill

1:27, 1:35, 1:46, 1:54, 1:46, 1:37, 1:49, 1:40
24:04 total

On a drizzly, cold (for here) Aptos High track. Rounds 6-8 in VFF's. Now my calves are paying for it. Great job everybody. Thanks Coach, Lauren and Tony.

23/m/6'00/196

23:34

Not a fan of intervals on a dreadmill, but I don't have a consistent way to track distance outdoors. Pegged a 6:00/mi pace (10.0) on the dread -- lost some time w/ transitions.

As Rx'ed
26:37

EJ
M/36/170
22:30 ALL DONE AT 10.0 ON TREADMILL
EJ

Certification in Stochkolm. Awsome experience! Thanks to all the instructors and specially Chuck for their outstanding work. Great thorough lectures giving us better understanding of the crossfit philososy.

Alex V
BlackBox Gym Bodø

1/2 rx'd (400m - 4x)

10:52

As rx'd

22:22

brutal

As RxEd.

22:17, used CF running technique from a couple of days ago...felt like bouncing the whole time, my last 3 laps got even faster by 8, 10, 12 sec.

As RxEd.

22:17, used CF running technique from a couple of days ago...felt like bouncing the whole time, my last 3 laps got even faster by 8, 10, 12 sec per lap.

1:55, 1:48, 1:45, 1:46, 1:48, 1:52, 1:48, 1:46

About 25 minutes.

8x350m: 20.16

1.12
1.11
1.11
1.16
1.13
1.17
1.12
1.12

23:20

As rx'd, but on the treadmill, unfortunately. Hope it warms up soon.

M/25/5'11''/200

For debate purposes...who is more fit: a long distance runner or a sprinter??

23.58

now the next challenge will be getting out of bed tomorrow morning

26:00 on a treadmill. Next time I'll map a route outdoors.
I've never ran intervals on a regular basis but I can see where it'll make a big difference.
In the military a ran 22 to 23:00 three miles. Had we done some interval training I think I could have at the very least broke 20. So that'll be a new goal for me.

26:28..I could have pushed harder and got in the lower 20's but I'll take what I earned.

actually 24:58..I included the 8th 90seconds rest..oops! LOL! Well I don't want to cheat myself...LOL!

LVL 1 Cert at Firepower in Milton was awesome. We couldn't have asked for better trainers. Pat, Joe EC, Dennis, Jenn and Rob you guys are the best. I learned so much and am very grateful to have had to opprotunity to attend. It was a great weekend, Fran tried to spoil it but not quite!

29/M/141

1:32
1:31
1:38
1:37
1:39
1:37
1:44
1:43

23:39 total

As rxd 25:56

3 mile run
22:25...achilles pain
then 30 K's to E's
then 25 Push ups

on a soccer field, so I had to turn around 3 times

1:30
1:30
watch messed up, about 1:33
1:34
1:35
1:36
1:37
1:32

Total: 12:18

as r'xd

time 21:45

could have pushed harder on first few rounds maybee

Did on a treadmill at 12.0 mph everytime (1:15 400m).

Total time: 20:39 (Wasn't perfect hitting my stopwatch) with rest included.

22m170

as rx'd: 20.42

subbed 500m row for 400m run

couldnt will myself to run on a snowy track

25:20

23:30

Happy with that

41 M 150
25:34

6 rounds (tweaked hammy on #5, had to stop)

15:39

Maria:

As RX'd:
8 rounds: Run 400m, rest 90 sec..not counting rest after 8th round:

22:08

23:25

this was a good workout. I had TWO treadmill malfunctions, mostly due to the fact that I tried to keep it spinning in between rounds when I wasn't on it and it didnt seem to like that.

And then once, when I set it to 10.0 it went all the way up to at least 10.5. I was in trouble...

as rx'd 22:49
My "normal" 400 m route which is pretty hilly for the short distance (I live in the middle of an urban valley).

47/183

23:11 total time, runs outside on hilly streets.

Thank you so much for a great weekend in Stockholm at the L1-cert! You guys in the s t a f f were Awsome! I had a lot of fun and finally learned how to develope my PU, from strict to kipping, something that I will keep working on til' I drop, and then some more!
Hope to see you again some day:)
/Mag

m/31/220

23:47

22:10 M/46/167

21:50 m/28/180

Used a half mile and did my best running half of it for the 400s.
22:31

M/25/5'9"/176

8 rounds of:
Run 400 meters
Rest 90 seconds

Total time including rest: 23:14 (worked on some cleans before the WOD)

I have a set of rogue rings, abmat, speed rope and a 80# capacity sandbag on the way tommorrow...cant wait.

DO WORK!!!

24:40

As Rx'd

Did 4 runs and had to call it.

I have been fighting a lung virus since late November/early December and it made it very difficult to breathe. Doc thought it had already run its course, but it definitely reared its ugly head on that run. The cold air didn't help.

3 Rounds:
500m row
21 burpees
400m run
= 18:33

Still have the shakes a lot...yuck

Erin

m/21/165

58s
59s
61s
58s
57s
59s
60s
57s

Running time = 7:49
WOD time = 18.19

being a 400m runner really paid off in this WOD!

21:00 on the nose. Good workout.

As I was suffering I was reminiscing dropping a :51 in high school.

# 164 Steven, YEAH!!! Lynne followed by 12x400m......THANX PUKIE!!!

# 204 Vanessa, Depends on your definition of "FIT". Me personally, I prefer sprinting. I find that it helps me burn fat better, brings my distance times down faster, and I enjoy it more (which is most important for me).

That being said, I also see the benefit in long distance running, which is 5k to 10k for me. I dont enjoy it as much, actually at all, but I have to for work.

I like the anaerobic benefits of sprinting better as well. The aerobic benefits of distance running is all well and good, but I find that Im tired afterwards, where as with sprinting, Im more alert and active afterwards.

For what its worth, thats my bit.

M/23/160/5'7"

Rx'd 21:48

Average 400m time 1:25

Just did a super-8 rowing workout Monday, so I did as Swat circuit today instead.

D
@ 29's

1 135
2 445
3 800
4 1130
5 1500
6 1830
7 2200
8 2522

28:30 Treadmill. Tried to time it so I was up to speed at the end of the 90 second rest. Speed varied but i'd say 7.5 average.

8 x 500 Meter Row

90 second rest bet each round

1. 2:04
2. 2:05
3. 1:59
4. 2:00
5. 2:02
6. 2:00
7. 2:03
8. 1:57

As Rx'd 22:49

1:03, 1:15, 1:26, 1:50, 1:33, 1:48, 1:47, 1:31

Pose Method (first sprints), Rolling hills, very dark, 40 degrees F. (Garmin Forerunner is great for this.)

M/42/5'10"/200

M/33/142lbs/5'5"
Runs on treadmill 1.5% incline
23:16

M/64/199-8 rounds of:
Run 400 meters
Rest 90 seconds
34:03.01

38M/5'10"/170#

As Rx: 22:00.

Times per run: 1:23, 1:23, 1:28, 1:25, 1:30, 1:26, 1:27, 1:28.

Ran on outside road course (31F, 22F wind chill), as the track had way too much snow on it. Definitely not my fastest runs. Felt worn out today. I was going to treat this WOD as an active rest day. So I didn't even do a warm-up. But once I hit the stopwatch, I gutted it out and gave it my all.

Anybody crossfitting in Las Cruces, NM?

m/41/6'0"/195

as rx'd on treadmill:

25:47

Warmed up with overhead squats
8 x 80 lbs
8 x 130

then max effort with 1 min rest
5 x130
5 x 130
1 x 140 (bad form)
1 x 140 (bad form)
3 x 140
3 x 140

rest 1 minute

workout as rx
8 x 400 m run with 90 sec rest
21:49

1 min rest
3 x 20 GHD situps

M/165lbs/47/ATL

m/47/177
rx'd 23:14

20:17
on treadmill

Does anyone know the name of the song in the Utah-Nevada sectionals video?

1. 1:21
2. 1:20
3. 1:22
4. 1:24

Finished last 4 laps at a jog pace finishing them in 7:43.

had to bike d/t strained gastroc
8 rounds
2 min >100 RPM, level 7-9
90 sec rest ~75 RPM, level 1-3
26:30

Treadmill

24:38 as rx'd

Squatastic Smorsgasborg, details there.

CFWoD 25

Accidently lost my time, but my first round was 1:39 and my last was 1:50. There were a couple over 2:00 in the middle.

Around 25 mins total.

m/49/195
25:55
CF for 6 months-thank you for this program!!

26:05 including rests, died after about 3, but hit a decent pace by round 6

subbed:
21-18-15-12-9-6-3 reps of:
double-unders
handstand pushups

22:40

took my time on hspus,
used towels to measure;
used 6 rd 21, 5 rds 18-6, 4 rd 3

M/37/192

Crossfit, day 3

Outdoors, on a track
As Rx'd

1:27
1:38
1:45
1:45
(lost track after that until my last lap, which was 1:40)

Total Time: 24:50

34 yom 230 bwt

wod as rx'd on snowy track
1:41/1:36/1:36/1:40/1:38/1:38/1:39/1:32
total time 23:41

M/33/5'4"/142lbs
As rx'd on treadmill
22:52 total

23:04 as Rx'd

#57 Joey: Good one, had me laughing...

BREAK

2:02
1:56
1:55
1:54
1:50
1:50
1:45
1:46

Running time: 15:01
TOTAL time: 25:40

Fun sloggin' through snow still in the driveway...

#215 Vanessa: A CrossFit Sprinter who occasionally runs long distances?

172cm,93Kg,42yrs
20:25

M/44/180#

Sub'd 500M Rows
26:30

23:24

scaled:

5K - 24:30

fastest: 1:40
slowest: 2:12

total time: 26:46

asthma calmed down on run 6 and finally ran a few good ones.

8 Rounds:
Row 500m
Rest 90sec

Time - 26:30

M/26/155

This was my first crossfit ever. I don't have access to a track so I used a treadmill. 25:48.

First Crossfit WOD in a long time. Feels GREAT to be back!

As Rx'd on treadmill
21:20

M/24/6'/165lbs

As Rx'd on the track

77
77
77
76
76
78
79
77

Total time: 20:47

I have some thoughts about crossfit, I've been following it for almost a year now, not always consistently, but it has worked wonders for my strength and injuries are basically non-existent. but it seems to me that crossfit misses the mark on the running side of things. Granted I come from a distance running and endurance sport background, so I may be biased, but it seems to me that following crossfit alone is far from ideal for being a good runner, whether that is for a 400m sprint, 1 mile or marathon race. I fully understand the idea that crossfit is a compromise of all types of fitness, but I guess it just seems that for the average athlete, running is more important that crossfit makes it out to be. Does anyone else feel the same?

That being said, I've taken signifcant time off from running (almost a year), I do feel that the strength and general fitness progress I've made following crossfit will make me a much better runner, once I start running again, with far fewer injuries.

m/42/5'8"/205
23:05

Used a treadmill as Rx'd...unfortunately, the first one I chose wouldn't go up to anything past 7mph. The second one took about 10 seconds to get up to speed. I stopped and started the timer from walk to 5-6mph jog as it rose to the preset speed, so the time is not EXACT.

As Rx'd: 24:08

PS - Brett, check out Crossfit Endurance, it might have stuff you're looking for.

On treadmill. First 2 at 9.5, then 2 at 10, then 2 at 10.5, 1 at 11, 1 at 12.
19:30

Thank you to all the trainers at this weekend's Level I Cert in Dallas TX. The classroom instruction and practical application was nothing short of spectacular! It is comforting to know that individuals like yourselves are leading the movement to a fitter country, one box at a time!!!

91,79,86,85,88,88,88,78

21:53 with 85.4 sec avg

No warmup so the first few were a little off

erased splits before writing them down, they were something like (in seconds)

84, 87, 90, 91, 95, 97, 115, 90, 85

best lap: 84sec
avg lap: ~93.5

total (this is correct time) including 7x90s rest:
22:56

at the track
1:37/1:35/1:40/1:43/1:44/1:47/1:44/1:43
24:03

m/34/160
22:23 on the treamill

21'41

I didn't know i was supposed to log the time for each lap, stupid me. I just had a continuously running clock.

m/32/5'11/194

Due to cold ass rain and lotsa wind I rowed this one.

500m each interval, damper at 7.

My total time with the rests was 23:48...

Thanks to everyone who answered my question

i personalized this WOD

I warmed up with 6, 15 second sprints

Then Tabata

21/m/160/5'8

AM at Core Crossfit PHX: L-PU and HSPU on the minute:
did 1 pu 1st min, 1 hspu 2nd min, 2/2, then 4/4, 6/6, 8/8, 10/10, 12/12, 14/13(fail), 16/1,

PM: 8x400m (:90)- outside PHX hotel: 20:05 as rx'd
1:06,1:07,1:08,1:09,1:15,1:11,1:12,1:09
may have been a little under 400m, but close according to mapmyrun

nice WOD's after GA sectionals this weekend.

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

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

As rx’d: 23:06
Foam roll after

First WOD I haven't had to scale.

i think it was 400 meters. did it around my house, not on a track.

29 min 18 sec

22:45 on treadmill
mph = 9, 10, 10.5, 11, 11.5, 12, 12.5, 10

Thanks for a great Cert in SoCal (RSM). Special thanks to the great coaching and training. (Stefan, Andrew, Jolie, Jason, Pat, Erik & Eli). I am now dedicated, motivated, radiated, & ready to glow in the dark! Thanks for the inspiration. I just registered as a volunteer for the SoCal Sectionals, and am attending assistant coach class at my box. Thanks again. I cannot think of any suggestions or improvments. The cert was great.

1. 1:14
2. 1:18
3. 1:19
4. 1.26
5. 1:24
6. 1.25
7. 1.25
8. 1.28

18.89 w/ given rest. True rest was +/- each time (reset watch)

Just wanted to give feedback on the L1 cert held this past weekend in Milton, ON, Canada. The CF trainers led by Pat Sherwood, were AMAZING. I learned a lot, got several great workouts (including a surprise FRAN!) and overall had a great time. The trainers were engaging, articulate and most importantly, fun! Thank you, thank you, thank you!

as rx'd

19:44

total time 22.55 on tredmil

28 min on the treadmill - my legs are KILLING me, 300 squats and this? oof...

27:47

outside in the snow/sleet on hilly ice/slush. Felt slow, but pleased all things considered.

as rx'd

21:40

slowest time: 1:25
fastest time: 1:18

brought me back to my college soccer days where we had to do this in 70s per 400m, oh how i hated those!

as rx'd 20:23

This was a great running workout! On the treadmill, slow spool ups cost some time - with 7x1:30 of rest periods = 10:30 min the remainder was 11:13 for 8x400m

Ran 9/9/9.5/10/11/11/11/11 mph

21:43

8 x 400 90s rest (stopwatch) on treadmill,
7 months post ACL reconstruction,
22.44

M/45/6'1"/185

24:15 treadmill

M/27/5'9"/175
26:12 on track, about 500 yards

1:20
4:20
7:26
10:34
13:42
16:54
20:10
23:17

23:09 (1:28, 1:28, 1:34, 1:35, 1:39, 1:41, 1:38, 1:36) Sub 400 Meter Rows

As Rx'd: 24:42

24.10 really need to work on this.

As RX'd (Not said that before! lol)

25.25 on grass.

Got my A** whooped with my new training buddy. Seriously need to get my splits back down to the 1.35 zone, not 1.50!

M/25/150#/5'7"

Subbed 400m Row

1. 1:39
2. 1:38
3. 1:38
4. 1:37
5. 1:40
6. 1:38
7. 1:37
8. 1:29

Total time rowing: 12:56

Total WOD Time: 23:26 (PR)

1-1-1-1-1 Press (155-175-190-210-225F)
WOD, Rx'd.
20:55

I hope I got this right . . .
I had to do this on my wife's treadmill and the treadmill and I were having an argument. I must have overloaded it, it shut off on me a couple times. Anyway, here goes . . .

1. 3:30 (partly due to technical difficulties, whatev)
2. 2:42
3. 2:17
4. 1.57
5. 2:02
6. 1:47
7. 2:01
8. 1:53

Total time 23:01

Thanks Coach!

23:06 total with rest times.
1:31
1:31
1:35
1:35
1:35
1:37
1:37
1:37
First day with SWA. Lunch (pizza) really took its toll. This workout was pretty hard.

21-18-15-12-9-6-3: 75# Power Snatch/Push Jerk - 12:24

400M - 1:28, 1:30, 1:35, 1:37

This is easy. Want a hard workout, have a belly full of Fettuccine Alfredo with this WOD.

wu: mild lap around track

Total time: 22:09

1:27,1:23,1:23,1:31,1:27,1:28,1:29,1:29

finished with 10 laps up and down stairs with 55 lb. pack

1) 1:49
2) 2:19
3) 2:13
4) 2:40
5) 2:20
6) 3:45
7) 2:47
8) 2:28

Total time: 30:56

25:12 POSE/barefoot technique. Then I bicycled home.

Aloha.

1)1:26
2)1:28
3)1:27
4)1;29
5)1;26
6)1;29
7)1:32
8)1;27
Rx

Ran in new Vibram Five Fingers KSO's that I got today. Weird looking but to fun in 'cause you can really feel any inefficiency in form easily.

34/5'8"/165

Louisville, CO

19:16.59

It's my first official completed crossfit assignment...I'm finding out how outta shape I really am but I did complete it without walking in 25:06...I'll have to get all the lap times next time...

Finished in 24:57. Lost track by 400M.

not sure if it was 400m

TIME - 20:50(PR)

As rx'd 22:29

20/m/89kg

Thanks to Chuck and the other teachers in L1 cert in Stockholm this weekend! U are awesome. I will work on the muscle-ups...

/Anders

23:37

23/M/193/6'

1:07
1:13
1:25
1:23
1:30
1:31
1:28
1:33

on treadmill...broke one had to move to another:

23:20

About 1:25 per sprint.

As PX'd

23:47

M/36/5'5"/135

As Rx'd on treadmill (slow startup from static each time):

Nick 22:10
Colin 21:30

Ouch!

m/32/5'9"/175

subbed 500m rowing.

26:20

As Rx'd - Bucked up and ran outside due to my hatred of the treadmill. A brisk 32 degrees this morning in Maine, a nice first real run of the season.

24:07

First real running since last summer and my 5 milers I was doing on the weekends. Felt pretty good besides the cold, tough to warm up in the cold and tough for me to breathe well. Look forward to adding this WOD in on off days and as a finisher some days when the weather gets warmer to watch improvement. Very nice WOD!

23 min- only 60 sec rest in between runs...
loved it

m/45/200#/6'3"

Shriveled up and ran away! LOL maybe next time.

Cold 25 degrees and windy outside. My normal 400m route is still a snowbank courtesy of the local snow plows. So I ran the roads today.

As Rx, 24:59
last half was just over a minute faster than the first half.

Slowly learning how to push through things on my own is a painful process.

24:00 on treadmill

Name: Total Time: Time Running: Average:
Gunnar 21:09 10:39 1:15
Chris 22:24 11:54 1:28
Jesse 22:39 12:09 1:31
Harold 23:34 13:04 1:38
Jen 24:02 13:32 1:42

I can't promise my math, but it's close. We were all under 2:00 minute laps!

As RXed: 22:49 on 1/16th mile indoor track
1. 1:33
2. 1:31
3. 1:29
4. 1:33
5. 1:37
6. 1:36
7. 1:31
8. 1:30 with 90 sec rests between

Last two completed with tongue waggin' and eyes half closed

M 29/5'10"/233

Sweet! I am running! No metered track to run on so created Interval Timer on the wonderful app Ultra Trainer for the iPhone. If you need one its a great app and worth the price.

Ran for 1 minute
walked for 1 min 30 seconds

So instead of total time (which was set since I had the timer) my total distance was 1.34 miles.

I am living this!

WU: 3x10 pushups, situps, squats

as Rx'd
Total: 23:03
1:35
1:32
1:32
1:34
1:33
1:37
1:35
1:35

23:18

Sidelined with tendinitis/bursitis or worse of my right shoulder
Today: physical therapy

Awesome Wod. Legs tore up from the floor up :)
Danny

The CF Level 1 Cert at the Dallas Crossfit Affiliate, Crossfit Strong was Great. I got a lot out of the lectures and breakout sessions. This is really going to help me improve my own technique while gaining more confidence in my ability to coach. Crossfit Strong (Gale) has an nice box.
I learned a lot and will be putting it to use. Thanks to all of the coaches!!!

As Rx'd on Eliptical, which may have skewed times:
1:24
1:16
1:18
1:06
1:07
1:07
1:17
1:13

Took these to the beach. Did 350m since it's a lot harder.

The 4 of them southbound, I took the soft sand, and was between 1:30 and 1:40.

Northbound, I moved to the hard stuff by the ocean, and was at 1:20-1:25.

Hamstrings killing.

Then went to swim practice, where we did 20x100's:
10x100 on 1:25
6x100 on 1:20
4x100 on 1:15

I paced 1:10s. Hurtin somethin fierce now

1:30
1:45
2:02
2:15
2:12
2:07
2:03
2:09
TT 23:02

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Subbed row 500M, except for second round
1:47,2:19 (ran; bad knee),1:51,1:53,1:55,1:56,1:56,1;55 (average row 153.3)

Total 23:02 (would have been well below 23 if I rowed all rounds)

as rx'd

19:56

my run is probably a little less then 400m if i compare my time to the rest and my prior runs....

31 yom, 190 lbs

23:43 as rx'd

As Rx'd:
Run Total- 12:04
Rest Total- 10:44
WOD Total- 22:44

1:27
1:25
1:26
1:30
1:34
1:34
1:34
1:34

-Did this 10 minutes after tomorrow's WOD-
Was kind of weird i unintentionally got the same time the last 4 rounds. Fairly happy with the consistency though.

34M/5'10"/190#

22:30

M/50/6'3"/165

19:20

8 x 1/4 miles on a treadmill. Cut the rest times to 60 seconds to make up for the treadmill spin up.

Semper Fi.

WOD
8 X 400m, 90 secs rest
1.19
1.14
1.21
1.18
1.21
1.20
1.23
1.17

Total 21.03

Held back on most of the runs as i felt my calf ready to go again !
Before , F/S, Sn. Halt D/L's

To the CF Cadre Team at RSM -Stefan, Andrew, Jolie, Jason, Pat, Erik & Eli, Thank you for running a quality course! Each of you did superbly! Very professional and succint. You each brought a wealth of knowledge to the table and taught it brilliantly. The course offered a great balance of lecture and movement. Could you add the snatch work out to the written literature and possibly create a little more time to work on the butterfly pullup?

Strength and Honor!

23:20, did a 5 min walking warmup first. After Mondays 300 squats, this workout sucked. :)

1:10, 1:14, 1:18, 1:17, 1:21, 1:22, 1:18, 1:21

20:51 total

22:20 as Rx'd

31/m/5'10"/210

Did...

8 rounds of:
Row 500 meters
Rest 90 seconds

26:03

Modified CFWU x3

WOD
:01::26
:01::26
:01::25
:01::29
:01::29
:01::30
:01::34
:01::32

The usual "That doesn't look that bad" WOD.

Get some, Go again!

m/170

subbed 500m row

25:01

As RX'd

1. 1:41
2. 1:38
3. 1:35
4. 1:39
5. 1:34
6. 1:38
7. 1:40
8. 1:38
Total time: 25:06

Good workout.

M/38/5'3"/140lbs

m/40/155
23:39

M/34/6'/189lb

ran outside

as rx'd
24:32

m/30/5'11"/180

First time posting in a while

As rx'd at the track.

21:27

23:23

20:37

Used a treadmil at 8.5mph w/0 incline which is ~7:20 pace outside. It took ~25minutes.

1% on tm

27:07

On a treadmill... Slow poke, but kept constant pace.

25:10

Chin up!
Olive

Rxd- 20:15 (turn around 200m track)

5'10"/183/M/29
rd 1 - 1:15
rd 2 - 1:18
rd 3 - 1:26
rd 4 - 1:34
rd 5 - 1:31
rd 6 - 1:32
rd 7 - 1:34
rd 8 - 1:25

total time including 7 90 sec rests = 22:05

finally got outside to run. ice and snow finally melted!

Rx'd

19:13 total

1:30-1:30-1:30-1:37-1:35-1:33-1:30-1:30-1:29

Total Run time - 11m 27s

Total rest time - 10m 30s

W/Out total - 21m 57s

Oh, the joy!!!!!

1.23
1.23
1.23
1.24
1.28
1.3
1.3
1.3

23:30

Used a treadmill. Started at 9.3 with the first and finished on 11.5 with the last. However, the treadmill would turn off after 30 seconds, so I don't know the total time. Somewhere in the neighborhood of 24:00.

35yom / 206lbs

Puppy/Pack Hybrid, 4 rounds of:
Run 400 meters
Rest 90 seconds

1:48
1:53
2:01
2:12

Total 12:27

Ran outside, which was nice, but the cold caused a phlegm issue to occur. Have been ill for a few weeks, so I pared this one down from Pack to Puppy/Pack. I really need to get back in the swing by trying to get my times more even across each round, and also
decrease the time each round takes.

I attended the Level 1 Cert at Anaerobic this past weekend. The cert was much better than I had even hoped and it was fantastic getting to work with some of the best in the Crossfit Community. I was equally impressed with the amount of information that was presented as I was with the complete lack of ego and willingness to listen and answer any question on the staff's part.

I was very nervous going into this weekend. I really wish I hadn't been. There is nothing to be nervous about. I highly recommend any Crossfitter (who can) go. Well worth the money :)

Laurie from Colorado

23:26.

I tried lying down for the middle 30 seconds of my 90 second rest to lower my heart rate. It worked pretty well. My legs were tired though on the runs.

A big Thank You to all the CF-staff for an intense, inspiring and informative Level-1 Cert in Stockholm. It was great!

as rx'd 20:50

34/m/205

Ran on treadmill. First four sets at 7:00 mile pace. Last four sets at 6:30 pace. Rested closer to 60 seconds between sets.

26.30

2nd day of 2.0

Went to Eastlake and ran the track before Bantam hockey practice
Total: 23:12 (19:42 actual because I really did 60 second rests)
1:37-1-32-1:32-1:37-1:34-1:35-1:36-1:37

CFWUx3x15

did all the running on a treadmill, so times pretty meaningless

set mill at 8.5 miles/hour (about 7:03/mile)

22:54

Loved that one.

90 second "rests" were walks at about 3mph

1: 1:40 5: 1:30
2: 1:35 6: 1:27
3: 1:35 7: 1:26
4: 1:30 8: 1:20

TOTAL TIME: 22:33 Max HR 186, Ave 155, dropping to 125 during RI

did crossfit endurance this day instead.

CFWU x 3

22:40 total time

2 x PAC laps per set

Worked double unders and HSPUs post run

Total time=22:18

Was 'rest' supposed to be complete rest or was I supposed to walk/run during? I completely stopped and let the treadmill run.

I did do complete rest but I did shorten rest periods to a little over a minute. As soon as I could breathe I was back to it.

Just felt blah today: did 1600m on the elliptical in 9:00 minutes.

CF warm up.

Total time was 25:28

Actual run time was 13:28
Ave 1:41 per 400.

Great workout.

8x400m, 23.05. 87, 92, 97, 94, 96, 93, 97, 90. POSE!

M/50/153/1-1-06

78
87
86
86
92
90
91
88

I am a very poor runner. No fun. No fun at all...

As RX'ed. Total time = 26:24

As Rx'd. Cold and windy.
1:27(50/98?)/1:38(56/71)/1:44(57/71)/1:47(59/72)
1:51(59/71)/1:48(58/73)/1:48(59/72)/1:42(60/74)
Total: 24:21 Tried like hell to stay under 1:50. Pukie was my shadow after 600m.

24 mins

23:19 as rx'd

m/25/140

Warm up:
36" box jumps - 5, 5, 6, 9, 6, 8
50 Double unders

As Rx'd: 24:43

29/m/180

paced off 400m

20:22

M/ 36/ 132 lbs/ 5'-6"
22:30 As Rx. (I basically did 90 secs on and 90 secs off. I ran at the max (10 miles per hour or 6 min. per mile pace for all quarters on the treadmill. I felt fine cardio wise, but my shins and calves were a little tight. My last round I did at about 8% slope... I will increase the slope slightly next time. I finished with 2 rounds of tabata runs at max pace same as previous with 15% slope... GREAT FINISH. I'm going to do a tabata slope run next time and on occasion like that.. great taxer at the end.

24:41 KAF

20:49, with approx. 30 ft elev gain/loss per est. 1/4 mi.
First time running more then 1/2 mi in about 4 years, thanks CF, chiropractor and good shoes!

Love the Compare date of '04 and the WHOPPING 39 comments!!! Things have picked up around here since then....LOL

Theresa: 27.01 --- route slightly > 400m
(L.hamstring acting up again - being conservtive)

22:14 dripping big drops of hot sweat
I am not built for this

World Masters Indoor Track and Field championships is in town. Ran this WOD with all these guys warming up around me. Interesting to look at their running gaits.

WOD but with 60 seconds in between each run

400 meters
1. 1:58
2. 1:54
3. 1:51
4. 1:56
5. 2:05
6. 1:57
7. 1:51
8. 1:54

Total of above 16:34
Total elapsed time 22:59

Did 4 rounds of 100 meter sprints afterwards with 100m walk in between each to rest as well followed by 20 handstand pushups.

21:30

this workout seemed pretty intimidating at first - participating in track and field in high school, i laid more on the field side than anything else, but thanks to crossfit, progressed quite a bit into running

1:30
1:30
1:22
1:20
1:18
1:22
1:15
1:10

Still sweating 10 minutes after and metabolism was fired up!

Finish strong.

As rx'd

21:15

As rx'd 29:36

24:24

as rxed 20:21

faq course prob alittle short,

not all times, but fastest was 76' and slowest was 90'. I think it went like this: 84, 81, 83, 85, 90, 87, 78, 82. So estimated time 21:37.

As Rx'd.

Total time = 23:36 (w/ 90 second rest)
1:24
1:31
1:38
1:26
1:46
1:48
1:50
1:43

"Mrs. Miyagi"
Total time = 24:19 (w/ 90 second rest)
1:46
1:45
1:42
1:38
1:44
1:45
1:45
1:44

WOD ss rx'ed.
Run: 400m x 8 w/90 sec rest
Total: 22:26

Still weak from cold, should kill this next time.

M 32 160 6'1
23:56

as Rx'd

1.22
1.31
1.32
1.33
1.37
1.36
1.37
1.30

20/m/5'11"/170

22.48 was the total time. sorry for double post.

20/m/5'11"/170

Did not do the wod due to knee injury
did not want to push it and end up with
a bigger injury... however i did
155lb thruster and pull ups for
12-9-6 reps then did 400 walking lunges
body was exhausted... thanks crossfitfootball for
the new workout.

1:26
1:42
1:49
1:49
1:51
1:56
1:52
1:49

total time including 90sec rest each round
25:44

8 rounds of:
Run 400 meters
Rest 90 seconds

1. 2:31
2. 2:23
3. 2:22
4. 2:20
5. 2:14
6. 2:15
7. 2:12
8. 2:03

Total Time: 23:35

@theHStrack

23:31

fastest split 1:22
slowest split 1:52

23:27

24:56 Fun one.

21:50

Try to get under 1:20 each lap. Anything under 1:00 lap is competetive for track. Stretch out and ensure you continue to walk/stretch between laps. When I was on the Army Ten Miler team we used to run 800m Sprints with 400m slow jog/walk in between. You would do this between 7-10 times to increase speed for distance running.

23.m.140.65"

as rx'd - Treadmill @11
21:26(PR)

22:57 on treadmill

Treadmill:
Setup for 90 Seconds to do 400 meters X 8
(Used 9.3 setting work, 3.5 rest)

8 rounds:
.25 mile run (2 laps, outside lane)
90 second rest

1:13
1:14
1:16
1:24
1:26
1:26
1:23
1:19

21:11 03/07/2010

Subbed for C2

1.28
1.27
1.31
1.32
1.31
1.35
1.33
1.29

I only did 4 runs. I felt I was hurting my butt(piriformis). But everything turned out alright.

1:30 run
1:31 rest
1:25 run
1:31 rest
1:34 run
1:31 rest
1:31 run

My PR in 800mts is 3:07. I am hoping for a 3:00 PR. But it is unlikely with these numbers.

21:52 total. Kept average below 90 sec., my goal.

23:17

m/36/5'9/181
WU-job & pose work
1:22
1:26
1:23
1:31
1:24
1:33
1:29
1:36
22:16

Ran behind office in evening after War Frank in morning.
Legs heavy last few rounds.
Even rounds slight uphill grade. Odd rounds slight downhill grade.
Disapp w/last round of 1:36

Sloppy, mucky track,ran on the outside where the ground was quite uneven. Still, respectable at 21:50. First time running outside since November. Very nice.

m/19/5'11/156

ran this on a continously running treadmill average 15.6k's, hated the fakeness of it.

time=23:17

8 rounds

run 1/4 mile (indoor track)
rest 90 seconds

21:43 (1:17, 1:26, 1:24, 1:24, 1:26, 1:25, 1:25, 1:26)

8 rounds

run 1/4 mile (indoor track)
rest 90 seconds

21:43 (1:17, 1:26, 1:24, 1:24, 1:26, 1:25, 1:25, 1:26)

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

1:15, 1:21, 1:26, 1:23, 1:26, 1:29, 1:25, 1:23
Total= 21:38

28:50 on treadmill

90 second breaks right on, but total rest was probably a bit longer as it took a little time to get the treadmill up to speeed again. Set treadmill to 11.0 for the first 5 rounds, at 10.0 for 6 and 7 and back to 11 for the last round. No incline.

Did this a few minutes after the 3-3-3-3-3 shoulder press wod.

M/38/185/5-10

8 rounds of:
Run 400 meters
Rest 90 seconds
ran on track, 65 degrees 15kt wind. great weather for RI.
1.26..1.28..1.30..1.31..1.38..1.38..1.36..1.33.
total = 22.54

Not really sure how much better I could have run this, legs were pretty weak.cardio last 100 of each 400m. Just need to do more of it I guess :-
).

M/38/185/5-10

8 rounds of:
Run 400 meters
Rest 90 seconds
ran on track, 65 degrees 15kt wind. great weather for RI.
1.26..1.28..1.30..1.31..1.38..1.38..1.36..1.33.
total = 22.54
Avg HR was 71%

Not really sure how much better I could have run this, legs were pretty weak.cardio last 100 of each 400m. Just need to do more of it I guess :-
).

Followed with ultimate frisbee 22 min. HR 70%.
Wrestled with team, drills then 3 and 2 min goes. Very tiring, can't hang with those kids very well. Sore neck from grappling.

Bball game, got killed by 30 points, about 22 min of running clock playing timing. Very tired and sore but a good thing.

m/41/169/5'9"

As rx'd:

22:49

1.18
1.23
1.25
1.35

stopped after four, done after shoulder press

m/31/6/205

Ran outside on my country road. Slightly hilly, but mostly flat. Ran 2 400's out and 2 back, twice. Think I had the middle point a little off as the times on 1,4,5, and 8 were all faster. I guess it all works out in the end.

1:26
1:52
1:53
1:39
1:46
1:53
1:57
1:42

Total:
24:49

M/25/5'9"/195

26:18

Subbed C2 erg for running since I'm on a boat without a treadmill... and it's only 54m long! Anyways, I was pretty happy with the splits (500m) I maintained:
2:05
2:00
1:55
1:52
1:51
1:57
1:58
1:58
Killer! Keep 'em coming!
Mariah

As rx'd

Ran on a track outside

21:29

Kept all runs under 1:30.

“And we know that in all things God works for the good of those who love him, who have been called according to his purpose.”- Romans 8:28

I actually kinda kept up on this one

22:42 as rx'd

m/40/67"/175#

23:21 total

1. 1:23
2. 1:27
3. 1:35
4. 1:42
5. 1:40
6. 1:37
7. 1:42
8. 1:41

m/44/5'9/162

21:20 (on Treadmill)

Speed 10-12.5(max) mph
Should have started faster, because I still had something left in the tank.

As rx'd on treadmill (which took ages to get up to speed each time). Could have gone faster but my knee started hurting halfway through. Definitely need to strap it up for the next run.

21:29

[21:29]

23.05: 1st five sets between 1.30 and 1.35, 6th was 1.44, 7th DNF, 8th 1.50. Looks like I hit the wall.

20100314 1600hrs
WOD100302: 8 rounds of Run 400m, Rest 90 seconds. Post total time to comments not including 8th rest.
24:13 = runs of 1:30, 1:27, 1:39, 1:47, 1:47, 1:42, 2:01 (ran to get dog...added about 10-15secs), 1:48 (+ 7rests of 90secs)

on treadmill, set at 9.5mph, rested 60 sec
M/35/190/6'-1"

34 yom 193 lbs. In keto

As rx'd at Jefferson track. 26:54.

Drizzle and about 48 degrees

at park

23:28

44/m/196

31:49

Did 500m row on the C2 w/ 90 sec. rest b/t rds.

1. 129.2 went all out
2. 146.1
3. 147.6
4. 148.4
5. 148.4
6. 148.9
7. 147.6
8. 146.1
total time w/ rest
22:32

45/m/174

1:39
1:48
1:55
1:53
1:58
1:55
1:53
1:56

rest about 1:50

Done at Husky Staduim 400m sprints x 8 w/ 90 sec rest in between.

1:20, 1:26, 1:31, 1:33, 1:33, 1:35, 1:33, 1:29

60.2
60.8
61.1
59.8
60.3
60.1
57.3
56.1

Rest 90sec

26:35

Jeff @ home
21:53

as rx'd (on treadmill)
20:07
Runs at:
1. 12mph, 1:15
2. 12mph, 1:15
3. 12.5mph, 1:12
4. 12.5mph, 1:12
5. 12.5mph, 1:12
6. 12mph, 1:15
7. 11.5mph, 1:21
8. 10mph, 1:30

This completely destroyed my calves. I think it was b/c it was the first time i've ran in my Vibram 5 Fingers in quite some time.

M/34/170

10:00 warm-up run, then
8 rounds of:
Run 400 meters (treadmill)
Rest 90 seconds

23:15
too much rest time and/or could have gone faster

Only did 4 rnds. First week back since back injury.
1:34
1:28
1:27
1:39