WO! such a nice vid...punk song, hard work , eleven out of ten

Peace to you and your family Griff.

Gonna have to sub row for run. Any suggestions for shin splints? Major pain!

I love her!

It has become trendy to roll over and fall on your back after a CrossFit WOD...

cute pic

Nanny! Beautiful as ever.. great shot, hottie

I wouldn't say rolling onto your back after a WOD is trendy. It's just people being overdramatic. I mean... C'mon. Everyone knows the workout was hard. Be a man or woman and walk it off!

nice booty girl!

#6, BC POWDER!!

Great! Looks like I'll do this one tomorrow at the high school track.

Hopefully, we'll see some Romanian Deadlifts in some wods. We recently had stiff-legged dead lifts, are Romanian different than stiff-legged?

#7 - Face
I would say that if anything, it has become trendy to NOT roll on your back post WOD ever since the Mikko documentary Sisu came out.

Anyways, nice WOD, about time we got some serious running programmed in here!

Well # 10, we can see that you've never gone 100% if you think rolling over or laying down after a wod is overdramatic. Your suppose to go for time, all out, 100% nonstop. When I do a wod I go hard. The only thing stopping me will be my body giving out. Everyone does feels the same. Except you. GO HARD OR GO HOME!!!!!!

P. S.
If you don't die from this wod your either an exceptional athelete or or didn't give your all.

This is an interesting 2 hour program about music and the brain that includes demonstrations of stroke patients relearning to speak by singing and patients with movement disorders improve their gait using the rhythms of music.

http://www.pbs.org/wnet/musicinstinct/
(kid/family safe)

With regards to mental health and music, this was an interesting presentation by Robert Gupta on TED.com

http://www.ted.com/talks/robert_gupta.html
(kid/family safe)

This one is going to hurt, but i need to do more running. I'm a fan.

Also if the girl in the pic is not married, I call dibs. ;)

I suffer from bad runners knee. Is there anything I can sub for this?

Romanian deadlift ... really? Please stop with the body building. What's next, calf raises & bicep curls?

Wow a debate over whether rolling onto your back, laying down, hitting the floor, collapsing, etc. etc. is wrong or right? That is sad. To each his own.

GREAT.....legs are smoked and it's time to turn on the TURTLE TURBO for running tomorrow!

Psshh. Why not? I like to roll around on the ground after my cf warm up. Just feels good man.

#14 - You can sub rowing for running. I believe it's 1:1 on the sub. Just row the meters. That's what I have been told.

1 mile

.75 miles

.5 miles

.25 miles

for all of you who are going to do this on a treadmill....

I hate running, I hate running sooo much! But today, fortunately, I had just enough motivation to complete this one.

#14, #19 - 500m Row = 400m run :)

My times:

6:57 - 1600m
5:20 - 1200m
3:28 - 800m
1:37.9 - 400m

31 y/o, M, 65", 172 lbs
Subbed row for the run
2000m - 7:04
3:00r
1500m - 5:22
2:00r
1000m - 3:33
1:00r
500m - 1:44

# 20 Thanks I was just about to ask that.

Another dream workout!!

Mikko says walk it off!

He's The Champ.

That being said, I enjoyed that video. (I'm biased - from Ontario.) It was funny to watch consecutive people popup for the final burpee and drop down even faster.

30/M/5'10/140

I am sure Mikko at some point to get where he is he probbably being in his back many times, even the best ones do, you are not just born with a 2:30 minute Fran, or with a 19 minute filthy fifty, I guess it takes time for your body to just walk through everything off, I seen Spealer, Admunson, Everett on their backs and look where they at. my money is with Spealer everyday. any way going to hit this one hard today, hopefully a less than 5 minute mile the first mile, and keep the rithm. time will tell, we will see, have a nice one everybody.

SANTI

Jesper/age40/82kg/184cm
multisport

1600m 5:46
1200m 4:14
800m 2:42
400m 1:15

Total: 13:57

Easy workout! Love running... tonight 1,5 hour on the bike...

M/22/5'11"/165

24:49 Total, rest included

1600 ~7:56
1200 ~5:38
800 ~3:30
400 ~1:26

No sleep, Eastern Standard Time

F/41/5'5"/62kg
Changed the Wod a little
1600 mtr run
80 squats
1200 mtr run
60 squats
800 mtr run
40 squats
400 mtr run
20 squats
Time = 26.10

#3 ALX

I have had shin splints for about 7 years and they are just now going away. Saying that I know a few tricks that work but resting is the only way to fully heal them. First is if you are as active as a CrossFitter normally is you need good running shoes every 6 months (give or take a few but monitor them for the support) Second is ice massages are your friend! Ice after running. Freeze the paper dixie cups and just tear the sides down till you have ice to massage. Start with big light circles til it starts to turn red then get smaller and add pressure. Third and final to start with is high toe raises. Shin splints occur from the calf muscle literally pulling away from the shin so you need to counter balance that by building up that front muscle. Lean against a wall and slowly lift your toes as high as you can and then slowly lower them. The first time it will probably burn before you hit ten. When you get to about 40 you should be doing really good. I hope this helps!

Yesterday, made up a missed wod that looked fun (subbed burpees for dubs)

5 Rounds:
20 Burpees
30 BJ, 24"
20 KBS, 35#

NICE JOB yesterday Carole and Fit Mom! I am off for some tabata's now. :)

Erin

7:16
5:26
3:34
1:43

KAF, could see the air today

That advice on the RDL sounds eerily familiar...

Time :
Arvind Bachendra
1600- 5:36 7:20
1200- 4:30 6:13
800- 3:49 4:16
400- 1:21 1:54

26:32 includes rest time

Run 1600 meters 8:04
Rest 3 minutes
Run 1200 meters 6:08
Rest 2 minutes
Run 800 meters 4:19
Rest 1 minute
Run 400 meters 1:46

Total time, rest included:

21:41

BAF, same as KAF [#31] :)

Ok, that was un-fun! Seriously, I enjoyed that. Had a call on the Engine during the 3 minute break, so I guess that would be a sub.
1600 - 7:30
1200 - 5:38
800 - 3:31
400 - 1:39
Not fast, but more room for improvement!

#3 ALX

Another things that should help shin splints is putting your toes under a 45lb plate that is lying flat(one foot at a time). Raise your toes up off the ground using the plate as resistance. Start with 3x10

1600- 5:59
1200- 4:22
800- 2:45
400- 1:16
200- :38

Treadmill (+1 degree incline)

1600 - 6:48

1200 - 5:06

800 - 3:19

400 - 1:45? (Treadmill turned off before I look after catching my breath)

bw 165

subbed power cleans

110x5
125x5
145x10

7:17, 5:23, 3:19, 1:35

#15 Mike,

[Quote]Romanian deadlift ... really? Please stop with the body building. What's next, calf raises & bicep curls?{/Quote]

Yes, really! RDLs are very useful accessory exercise for the Olympic lifts. You can vary grip width to mimic snatch or C&J.

Before dissing info from HQ why not do a little research and post something more constructive?

7:35
5:47
4:00 (pfft)
1:47

M/42/5'11"/180

1600--7:05
1200--5:05
800--3:19
400--1:30

#3 ALX - Shin Splints
The exercise tip is one I used and liked. The other one I used was to get a 5 gallon bucket and put in cool water. Cooling down one leg at a time and adding ice to bring the temp down further. Reducing inflamation is important and here in KY we do that for our most valuable race horses, but the runners sometime rush off to work after a workout. One bit of encouragement was that I only had this issue the first year I started running.

Speaking of making me keel over to keep from puking, Tabata Something Else at Regionals?

Thanks to who ever puts together the sectional videos! They are very inspiring! I really enjoy the 5-10 second clips because I can get a sense of what is going on, appreciate the scene, and are not bombarded with too much information all at once. Thanks!

ie Ontario Sectionals, save the drama for your mama. It became hard to watch. A few actually took the time to look around before making the "Crossfit Dive".

34/M/6'00/196

25:59 (Including rest)

Treadmill

turtle tug boat times:

1 mile: 9:44 (pathetic, I know)
rest 3 minutes
3/4 mile: 6:01
rest 2 minutes
1/2 mile: 3:49
rest 1 minute
run 1/4 mile: 1:43

Time for a mani/pedi...sit on my rear and be pampered not for time!

#15

The RDL is a great exercise. I read a paper recently showing that RDLs, prescribed regularly, actually reduce the risk of hamstring injuries.

I have been using them with the athletes that I work with and we have had no athlete go down with a hamstring injury this season, even those with previous hamstring tears. Secondary to that, we have noted an increase in hamstring flexibility across the group as well.

RDL = a great movement

1600: 7:56
1200: 5:21
800: 3:00
400: 1:34

Male 30/5'9"/185

I KNEW it was going to be a running WOD. Good thing I brought my new Vibram Five Fingers home from the gym. Gonna be taking it slow(ish) The warnings you get about sore legs and potential injury are no joke. I did Mondays WOD (DUs, box jumps, and KB swings)in them and could barely walk Tuesday. Times to come later today.

1600: 8:42
1200: 7:11
800: 4:42
400: 1:59

Ran 9:05 mile
Thrusters
1 @ 205#
10 @ 155#
2 @ 205#
20 @ 95#
3 @ 185#
30 @ 65#
40 SDHP @ 65#

M/40/5'9"/155
23:30 including rest time.

Finally getting into the 80s over here :) Was pretty windy today, gusts around 20mph.

1600m - 6:40 (mostly tailwind)
1200m - 5:33 (headwind)
800 m - 3:37 (50% headwind)
400 m - 1:23

Definitely room for improvement, wind be damned

chicken fried steak biscuit, but otherwise as rxd:
1600: 7:54
1200: 5:30
800: 3:29
400: 1:39

total: 24:50 including rest

Subbed the Papa John's 10 miler this morning instead. It took 1 hour 14 mins. Not bad considering this was my 5th race in 5 weeks.

Carole
F/51/5'6"/133

25:23, rest included.

Kevin
M/51/5'11"/168

Made up the tabata WOD. 316. Carole had 425 yesterday, she beat me by over 100.

As rx'd 24:30 total w/rests

age 20 bw 170
5:25/4:31(i think)/2:48/1:14

this was absolutely brutal. especially day after tabata

34 yom 225 bwt

POSE drills for warm up

1600m 6:41
1200m 5:39
800m 3:21
400m 1:32

so much for my half cycle.

m/170
@ track

1600: 6:34
1200: 5:08
800 : 3:22
400 : 1:32

26:14 with rest.

On treadmill with incline at 2.0

Felt really good. The first mile felt awesome!! First time that I ran 1 mile fast (to me) and didn't feel like complete crap or that I didn't run fast enough. The next leggs didn't feel so good but I was able to keep my pace up. Overall a really good workout. Wanted to do this outside but it started raining as soon I walked out, and rain this time of year is COLD... Oh well got to watch ESPN talk about the games tonight. :) Go Butler.

Out in Charlotte today with the in-laws, so I dropped in on Crossfit Lake Norman. Great box with great equipment and set-up, and super nice people there. Their WOD was:

Run 400 meters
10 sandbag squats, 65#
Run 400 meters
20 kb swings, 1.75 pood
Run 400 meters
30 tire jumps, 18"
Run 400 meters
40 push ups on paralettes

As rx'd, 9:34.

Fun WOD. Got to try some new things, like the sandbag squat and deep pushups on the paralettes. 400's felt good, started out 80s, more like ~90-100s at the end. There were two height options on the tire jumps (like box jumps), 18" and 28". Looking back I should have gone with the 28", the 18" was too easy.

Starting to heal up. Knee felt really good (90%), no pain on the runs, slight pain on the tire jumps. Did some regular kips and some butterflies in warm-up and the shoulder felt good too. Not going to push it, but glad it is on the mend.

On a side note, do you get anything extra for not flopping on the ground? Didn't think so. If people want to flop, let them flop. If you don't want to, good for you. Now lets go back to work.

Did stadium intervals instead
90 row sprints at the UF football stadium
4 intervals of double steps 33, 35, 37, 42 seconds
w/ 3 min rest between sprints
2 intervals of single steps 47, 53 sec w/ 5 min rest

42/m/176cm/73kg

As rx'd, 23:17

1600m: 6:50 downhill
1200m: 5:18 uphill
800m: 3:18 downhill
400m: 1:51 uphill

Distances measured with gmaps-pedometer before the run, but wasn't quite sure outside with my online choosen landmarks.

26:04 including rest times in a snow storm

1600: 6:54
1200: 5:38
800 : 3:51
400 : 1:41

Total w/rest: 24:05

39M/5'10"/170#

W/U: light walking, 1600m.

As Rx: 6:45 - 5:23 - 3:27 - 1:27.

C/D: light walking, 400m.

Ran on an outdoor track (82F, 23% humidity). Total time running: 17:02. Did not "push" this one, in favor of working on my Pose technique. I have difficulty using it to sprint for some reason. It felt good the first several laps, but I started feeling myself pushing off the track several times towards the later laps. Ran these in my Feivues, which don't have much toe room. Bruised the crap out of my toes. One toe is black and blue under the nail and the other is bleeding a little under the nail. Ouch! :)

Great Wod! Fun stuff. And what a cutie indeed. Yay for Crossfit girls! Heh. :)

m/24/165 pds.

substituted time for distance

8 mins (moderate pace)
3 rest
7 mins
2 rest
5 mins (moderate to intense)
1 rest
4 (mod to intense)
1 rest
3 intense hill

total: 27 mins ...wish i knew the distance... id guess around 6-7 km?

Subbed rowing
2k row=7.11
1.5k row=5.05
1k row=3.33
500m row=1.43
Total=17.32/23.32 including rest

Great wod! Really enjoyed it!

30/M/140/5'10

Right in the 20 or 21 minute mark total WOD time including rest time, can't find my paper with the times for each distance. good workout, also did some Core exercises afterwards. I wonder what's in store for tomorrow's WOD. BRING IT coach.

SANTI

Jogged 1/2 mile to HS track
6:49
5:15
3:31
1:39
Jogge 1/2 mile home.
Great workout!

@neilz #70 , in a snow storm? NICE! Makes my 30 mph winds and flying debris seem pretty tame.

1600m- 7:17
1200m- 5:54
800m- 3:34
400m- 1:31

Learned that pose running in 30 mph gusts of wind is a challenge. Alternated running into and with wind every 400 m. Also learned that my feet are sissies and that my new vibrams are going to toughen them up.

N Europe WOD#4:
15-12-9 of
135# Sq Clean
C2B PU
5:09 rx'd

(rest 45min) then run 5k CC course

23:00

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

M/29/145lb/5'6"

Feeling super slow today.
1600m - 7:34
1200m - 5:36
800m - 3:45
400m - 1:34

M/27/6'5/230

1600: 7:34
1200: 5:37
800: 3:35
400: 1:44

M/44/163/5'8"

1600 - 6:18
1200 - 4:58
800 - 3:16
400 - 1:28

22:01 including rest

21:36
Ft Story track

M/21/6'1"/195

1600 - 6:37
3 min rest
1200 - 4:59
2 min rest
800 - 3:13
1 min rest
400 - 1:24

total time: 22:22ish

1 mile. 9:17
.75 mile. 6:07
.5 mile. 4:06
.25 mile. 1:49

8:18,7:00,4:55,2:05

28:18 total

CG E-City CrossFit;
Leary(f/41/5'9/130)
1600-7:12
1200-5:02
800-3:04
400-1:19
Leary(m/44/5'11/200)
1600-7:00
1200-5:14
800-3:18
400-1:21

m/37/190

6:57
5:25
3:23
1:34

done on a 400 m street.

This was probably my worst run performance ever. I'm never awake in the mornings and the extremely harsh winds didn't help at all. It made me walk-run.

My Times:
Run 1600 meters: 7:37
Run 1200 meters: 6:02
Run 800 meters: 3:38
Run 400 meters: 1:27

"PROPS TO THA FRAT!!!"

Franiel

I'm a 2 week newbie:

35/m/250#

1600: 8:22
1200: 6:00
800: 4:02
400: 1:32

haven't joined an affiliate yet due to time and $ but very interested!

7:29
5:56
3:57
1:38
25:00 exactly w/rests

Awesome job on the Tabata Carole!

At Soquel High Track. Sick last night, and beat up from the last few weeks, so going for a 50% (or less) week.

Thanks Coach, Lauren, and Tony, great WOD.

Newbie - 1st WOD!!!! Went out to fast for the first 2800. Need to learn to pace it!

1600: 6:51
1200: 5:25
800: 4:42
400: 1:58

Steve - 7:12, 5:29, 3:36, 1:43
Kala - 8:48, 6:29, 4:03, 1:50
Home course on greenbelt.

sprint 400m x 8 rounds

rd 1 1:09
rd 2 1:08
rd 3 1:10
rd 4 1:12
rd 5 1:13
rd 6 1:15
rd 7 1:12
rd 8 1:13

1.5 minute rest b/n rounds

1st run since plantar fascia rupture on 02/09/2010. Podiatrist initially said 12 week recovery.....but after only 7 weeks, while I continued Crossfit, he gave me the clear to run again after 7 weeks!!!

1600m - 8:58
1200m - 5:36
800m - 3:45
400m - 2:12

7:16
5:29
3:16
1:29

as rx'd

m/39/250

1 mile 9:35
3/4 mile 6:38
1/2 mile 4:18
1/4 mile 2:08
also did 25 cruches 25 push ups and 10 pull ups

m/32/190

6:14
5:00
3:18
1:25

84°F/28.8°C

DO NOT use a Nike sports band to measure your distance. It was wrong. I ran further on all of them but I don't know how much further.

Regardless of wrong distances, ACL surgery has made me very slow :(
+1600 10:42
+1200 8:54
+800 6:46
+400 3:08

1600m: 7:22
1200m: 5:22
800m: 3:39
400m: 1:41

Total = 24:06

Felt ok.

1 mile: 8:55
.75 mile: 5:55
.5 mile: 3:55
.25 mile: 1:40

w/ rests: 26:25

Laura f/47/5/7/150

rx'd

Total with rest = 20:04

Adam
M/34/5'10"/160

7:31 Mile
5:50 1200
3:05 800
1:37 400

Endurance coming back up since 5 week lay-off (hernia surgery). Pose went to hell on the 800 & 400...I started mid-sole strike... Good stimulator! Love being back in the CF game. Stay strong!

JD M/42/6'0"/175

f/40/174/5'11"

23:57 including rest.

That was GREAT!

I seem to try to avoid really pushing myself when I'm running (like trying to recover from a bunch of thrusters during a metcon) but I liked how there was the opportunity to run hard and then have some rest. Felt pretty shakey after.

M/49/6'3"/195

6:45 1600m
5:18 1200m
3:29 800m
1:31 400m

33/m/190

7:04
5:25
3:31
1:38

1600m-6:00
1200m-4:30
800m-3:03
500m-1:34
-on treadmill

1600m: 6:34
1200m: 5:09
800m: 3:30
400m: 1:31

Ran at HS track. About +6 Celcius, wind out of the North at 25k/hr. Way off pr time for 800m...

Tough wod!

M/22/5'11"/165

6:44 -1600
5:14 -1200
3:29 -800
1:33 -400

23:04 =Total including rest

3 month Crossfitter. I love this place and the results are amazing. Thank you Crossfit.

I am not much of a runner, so I was given this:
500m row
400m run
100 squats
400m run
75 situps
400m run
50 pushups
400m run
25 burpies

Start to finish for time... 35:14

as rx'd

5:44 1600
4:34 1200
2:58 800
1:18 400

Shouldve been much much faster. Its track season though and i had to tkae it easier today to fit n with track workout schedule. Not bad i suppose.

New to Crossfit (and running) 5th WOD

1600M: 7:22
1200M: 5:35
800M: 4:02
400M: 1:33

Thought I was going to pass out, but had a good time doing it!

as rx'd, unfortunately on a treadmill, fortunately it at least allowed me to do the workout.

6:36 1600
4:52 1200
3:11 800
1:20 400

1600: 6:10
1200: 4:31
800 : 3:06
400 : 1:28

Total:15:15 w/rest 21:15

Loved it!!

Baby Face's legs were a little sore from the squats yesterday. They got fatigued and felt very heavy after the first quarter.

1600m-6:39
1200m-5:00
800m-3:29
400m-1:29

M/35/5'11"/201

As Rx'd

1600 - 7:00
1200 - 5:31
800 - 3:35
400 - 1:40

Total = 23:46

I have a love/hate relationship with CF! Knee is still hurting...wish it would STOP!

M/50/151/1-1-06

Really not a very good runner, at least not anything over 100M. Done on TM, +1 elevation.

8:04
6:04
3:58
1:51

Cruel after tabata squats yesterday.

as rx'd (on the deathmill)
24:25 total

run 25 minutes with 4 sprints

Super quad DOMs from tabata yesterday. Lack of sleep, feeling rough.
1600: 6:53
1200: 4:39
800: 3:13
400: 1:29

couldn't resist the beautiful 82 degree day in buffalo today. ran 8.27mi in 1h 6min

26/m/5'11"/175
no motivation today
1.2 miles 8:30
.6or.7 miles 4:20

m/44/185

1600-6:25
1200-4:54
800- 3:10
400- 1:26

26/m/5'11"/214ish
1600 - 7:20
1200 - 5:35
800 - 3:39
400 - 1:41

Done about 20-30 minutes after tabata

Have a question to the board.

What's the best substitue for lunges?

Thanks

24:10

cinder track with mildly windy conditions, felt pretty good throughtout with a still tender right ankle. Damn slow healing as I age

M/25/154#/5'7"

Subbed Row for Run

1 mile: 7:15
.75 mile: 5:42
.5 mile: 3:50
.25 mile: 1:43

Total 2.5 mile time: 19:20

25m/5'10"/175lbs

Did it in 21:10 including rest. That one hurt. I haven't run in months.

cfwu x 3

Run 1600 meters - 6:58
Rest 3 minutes
Run 1200 meters - 6:28
Rest 2 minutes
Run 800 meters - 3:55
Rest 1 minute
Run 400 meters - 1:56

As Rx-D 26 minutes 1600M-7:46 Lost Track of the rest.

1600m: 6:42
1200m: 4:54
800m: 3:23
400m: 1:29

i didn't do the WOD today ...

instead i ran a trail marathon in the rain and mud ... it was REALLY slippery ... i ran by myself b/c my husband is faster than i am :)

time was 5:53

total a little bit less than 23:00

1600m: 6:21 3min RI
1200m: 4:52 2min RI
800m: 3:04 1min RI
400m: 1:33 Total time: 21:56

1600: 6:55
1200: 5:15
800: 3:26
400: 1:32

in hard rain and hard wind. freakin awesome!

20:56

8:40
6:00
4.25
1:51

m/36/6'3"/203

was hanging out for a good running WOD

1600 - 06:14
1200 - 04:36
800 - 02:50
400 - 01:16

7:28
5:36
3:28
1:31
Almost met pukie at the end, done after work at home.

m/170

1600- 6:34
1200- 5:08
800 - 3:22
400 - 1:32

1600m - 7:52
1200m - 5:55
800m - 4:18
400m - 1:59

Hard work. Loved it.

1600 6:27
1200 5:02
800 3:28
400 1:24

Nice and windy when running today.

M/32/6'3"/200

Imperial, not Metric
Mile: 5:47
3/4: 4:37
1/2: 3:31
1/4: 1:25

CFWU
Josh then 10k ruck run with 50#.
9:56 for Josh and 1:14 for the ruck.

M/28/6'5"/175 lbs

1600m: 7:07
1200m: 5:31
800m: 3:08
400m: 1:00

Total time: 16:46
Total time w/ rests: 23.05

I could have pushed myself a little bit more on the 1600m, but I didn't want to risk injury. I should have run a warm-up lap or two.

1600m - 6:20
1200m - 5:19
800m - 3:15
400m - 1:24

Also did 5X5 hang snatch - 95,105,115,125,125

Alan/42/m/5'8"/83kgs

20m17s.
Now for some easter eggs!

Since I gained 40 lbs over the summer it's been harder for me to run as well as I used to. But here are my results: 1600 Meters - 6:43 Min. 1200 Meters - 6:08 Min. 800 Meters - 3:45 Min. 400 Meters - 2:37 Min.

29/m/160/5'9"

1600m - 7:21
1200m - 5:22
800m - 3:26
400m - 1:25

total 23:40

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

As rx’d
Run 1600 meters: 6:49
Rest 3 minutes
Run 1200 meters: 5:46
Rest 2 minutes
Run 800 meters: 3:32
Rest 1 minute
Run 400 meters: 1:43

Foam roll after

25:47

Sidelined with an injury of my right shoulder, Ortho in 2 weeks, no pushing with right arm, use pain as a guide when pulling
WOD: Subbed rowing for run, 2000, 1500, 1000 and 500 meters
23:13

1600 - 6:20
1200 - 4:58
800 - 3:06
400 - 1:26.1

All done in my subdivision with hills (slight, not major)

Brought back memories of high school track! Good running WOD, I enjoyed it!

Treadmill using miles not meters.

5:45-4:25-2:55-1:20

As Rx'ed
1600: 7:37
1200: 7:16
800: 4:49
400: 1:57

6:32, 4:52, 3:17, 1:28

1600 - 7:33
1200 - 5:24
800 - 3:27
400 - 1:32
total - 17:56

7:39
5:53
3:56
1:37

8:54 - 1600
6:43 - 1200
4:30 - 800
1:55 - 400
total - 22:02

6:05/1600m
5:35
2:40
2:15

Give or take 5 or 10 seconds for each

M/41/185

Scaled to puppies

15:42

M/22/148

27:45

As Rx'd

1600- 6:37
1200- 4:57
800- 2:54
400- 1:13

After doing a lower body exercise yesterday, I'm expecting to be nice and sore tomorrow. LOVE IT!!

As Rx'd

1600- 6:37
1200- 4:57
800- 2:54
400- 1:13

After doing a lower body exercise yesterday, I'm expecting to be nice and sore tomorrow. LOVE IT!!

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

times
4laps 7:06
3laps 5:31
2laps 3:46
1lap 1:44

The mile is the fastes mile I think I ever run. I'm real happy with that. It felt like 9min.

It was a mental fight all the way. I just took off on the runs, no real pace, just run. I only focused on my breathing and tring to keep my feet moving as fast as I could. The rest was the rest.

I wanted to stop running after the second lap of the first run. Same feeling on the second. I wanted to stop, but I pushed through, told myself I would run just fine. On the three min break I realized it was about breathing for me, that and mental. I had to keep running and breath as steady as I could.

It did cross my mind on the 2 lap run that I would indeed passout befor I would die, so I smiled and ran harder!
__________________

Coming off an 8 km cross country run last night at 2100 h. Run this at 1000 h.
1600 - 6.19
1200 - 4.42
800 - 3.11
400 - 1.25

It is interesting to note that my 1600 time divided gives almost the same time for 1200, 800 and 400, it differs by only a few seconds. Anyone else notice that as well?

I was absolutely stuffed at the end of this WOD. I am not much of a runner, but I am starting to enjoy it.

m/41/5'7"/150

Sub Row for run

2000m :7:48
1500m :5:52
1000m :3:57
500m :1:55

with 3 min between each

Then did a beep test with my kids - made it to 10.6. First time I've tried it.

As Rx'd

1600-7:04
1200-5:15
800-3:16
400-1:27

Calves have yet to recover since monday!

20:21 rest included 42/180/72kg

1600 - 7:07
1200 - 5:42
800 - 4:13
400 - 1:30
total 24:32
with vibrams and stepped out distance at the park. May have lost count as well but it was a good run.

First crossfit workout

26 minutes (with the 3, 2, 1 minute rests included)

22:32 including the minutes of rest. I ran the 1600 in 6:26 but didn't keep track of the rest of the times.

Loved this workout - cardiovascular wonder

1600- 6:45
3minute rest
1200 - 5:00
2 minute rest
800 - 3:00
1 minute rest
400 - 1:20

Total with rest - 21:05

There was a red clock on the track that allowed me to pace myself pretty well coming down the stretch

Finish Strong!

Had to adjust this workout for 150m track.

1. 1650m - 8:21
2. 1200m - 6:42
3. 750m - 4:04
4. 450m - 2:07

Total with rests: 27:14, felt really lazy and lower back was burning alot. I need to knock some serious time off this run.

M/40/6'1"/250

24:31

rd 1-3 8.5/1.0
rd 4 10.0/1.0

Wow, this one looks hard! I don't know if I will make it to work tomorrow!

Work!

CFWUx3
-ball supermans
-felt strong on the pullups, was able to do about 4-5 at a time. i feel less of a difference between kipping/non-kipping, too.

as Rx'd
31:58

great workout. biked to the gym, did 1 rd CFWU and 1RD Burgener Oly lift WU. Stretched. then, according to my stopwatch, on treadmill:

1 mile: 6:04 - started at 9mph, felt good and immediately ramped it up to 10mph
rest 2:55
3/4 mile: 4:50. toughest part. had to dial back and then back up in the middle on this one.
rest: exactly 2:00.0, nice stopwatch work!
1/2 mile: 3:26. this should have been faster.
rest: 1:01
1/4 mile: 1:25, just over 10mph
for a total time of 21:45 or so

M/40/6'1"/186

16.1 kph treadmill

6:04 - 1600m
4:34 - 1200m
3:07 - 800m
1:36 - 400m

Warm up
Treadmill @ 5% @ 2mph for 2 minutes
Treadmill @ 5% @ 4mph for 4 minutes

Treadmill @ 2%

1600m - 8:02
1200m - 5:56
800m - 3:56
400m - 1:49

Cool down

Treadmill @ 2% @ 4mph for 15 minutes

m/27/5'10"

first time doing CFT

23:54 total inc rest

think i enjoyed it!!!

M/27/5'10"

First time doing CFT

23:54 total inc rest

Think i enjoyed it!

As rx' d in my kso five fingers (only fourth running session with them)
5' 50"
4' 31"
3'
1' 24"
first round done on a 800m turnaround
2nd round on a 400m out and 800m back
3rd and 4th straight

28:46

6:52
5:05
3:15
1:22

1600 m 6:52
rest 3:00
1200m 5:15
rest 2:00
800m 3:20
rest 1:00
400m 1:32

total 22:59

As rx

9:25
7:11
4:38
1:58

as Rx'd 22:50 total time including 6 min of rest

M/29/181/5'10"

on treadmill a 1% incline

1600 - 7:31
1200 - 5:29
800 - 3:53
400 - 1:43

m/37/185/72"

1, 3/4, 1/2, 1/4 mile on treadmill
21:00 total
6:00
4:30
3:00
1:30

23:18, rest included. All performed on the treadmill with 1.5% incline and speeds between 8 and 10 mph.

M/25/5'11"/195

F/33/5'3"/108 yesterday time 18.21 and today did it again 16.89...also have to add the rest time which I did take.

1st time posting! ...

ran @ track
f/26/6'/172

1600-7:03
1200-5:14
800-3:24 (upset about this time!)
400-1:24

felt great with the mile and 1200 ...thest rest was just horrible!

1st CF workout ever.

m/26/248/ 5'11

1600- 9:37
1200- 7:29
800- 4:39
400- 2:02

30:28 with 6 min rest.

m/34/175#
Nice work everybody!

1600m @ 6:26
1200m @ 5:06 (kinda fell off on that one)
800m @ 3:13
400m @ 1:26

I reeeeally wanted a 6 min mile. Haven't gone sub-6 since college. Next time it's mine!

6:43
5:00
3:17
1:28
22:28 total with rest
16:28 running, pace of 6:35 mile
upstairs, 1/8 mile track

28M 6'5" 220#

I know I know, last losers to post. Sorry. Night check in Iraq so we're a day behind the world. Great Workout!! Definitely feeling it.

Gelo-8:10,5:51,3:36,1:33= 25:20 Total Time with rests
Spare-24:24 with rests

M/44/180

Sub'd Rows - 6:28 4:59 3:20 1:35

As Rx'd:

1600m - 6:31
1200m - 5:06
800m - 3:15
400m - 1:27

16:19 total time without rest periods
22:19 with rest

I believe that 6:31 mile is a PR. My feet hurt

warm up: swim 1000 yds, bouldering

subbed: ran 2 x 800m, 2 x 400m w/ 2 minutes rest between each.

3:03
3:56
1:20
1:18

6.43, 5.00, 3.13, 1.26

Abysmal. Overindulgence in ham, potato salad, and apple pie may have contributed.

As Rx'd

6:04
13:47 (4:13)
18:52 (3:05)
21:13 (1:21)

21:13

WO'ed before Easter dinner!

As Rx'd

1600 @ 8:17.89
1200 @ 6:38.58
800 @ 5:08.41 (some walking on the first lap)
400 @ 1:53.28

Total WO time with rest 25:06.49

Oh no - I just realized I did the WOD wrong. I only rested 1 minute between each set!
I shorted myself.
Oh well - no wonder I'm so tired now.

Used the 1/6 mile track at the park.

F/05y/43"/038# AMY
Playground 60:00

M/09y/51"/060# YORK
4/6 mi 09:30 + 3:00 rest
3/6 mi 06:55 + 2:00 rest
2/6 mi 06:06 + 1:00 rest
1/6 mi 02:23
Total: 10/6 mi 24:54 wo rest

F/11y/61"/145# CONNIE
4/6 mi 08:17 + 3:00 rest
3/6 mi 06:43 + 2:00 rest
2/6 mi 04:18 + 1:00 rest
1/6 mi 02:09
Total: 10/6 mi 21:27 wo rest

F/46y/62"/140# JULIA
5/6 mi 10:11 + 3:00 rest
4/6 mi 08:25 + 2:00 rest
3/6 mi 06:37 + 2:00 rest
2/6 mi 04:25 + 0:30 rest
1/6 mi 01:53
Total: 15/6 mi 31:31 wo rest

M/41y/68"/160# GEORGE
5/6 mi 07:13 + 3:00 rest
4/6 mi 05:44 + 2:00 rest
3/6 mi 04:21 + 1:00 rest
2/6 mi 02:49 + 0:30 rest
1/6 mi 01:11
Total: 15/6 mi 31:31 wo rest

Whoops! My total time wo rest: 21:18.

1600m 6:56
1200m 5:11
800m 3:17
400m 1:31

Total with rest breaks

22:55

1600m
Lap1: 1:47
Lap2: 1:57
Lap3: 2:00
Lap4: 1:57

1200m
Lap1: 1:58
Lap2: 2:01
Lap3: 1:50

800m
Lap1: 2:12
Lap2: 2:07

400m= 1:29
Lap1: 1:29

TOTAL=25:23

^28/m/191.5lbs/69in

1600m - 8:45
1200m - 6:55
800m - 4:56
400m - 2:24

Running is definitely my weakness. Something to work on. Also ran in Vibram FF's for the first time. Calves were fried by the 800. Great WOD.

WOD
1600m - 6.21
1200m - 4.59
800m - 3.12
400m - 1.18

Good wod,shows how little running i've done,can't beleive how slow the mile was !need to start running again ! but prefer lifting now !
Sn. halt d/l's,Sn. high-pulls, D/L's,before and after.

D
@ home
treadmill at 7.1
still nursing dog bite
835
1755
2410
2720

7:04
5:46
4:00
1:40

1600m- 6:35
1200m- 5:05
800m- 3:30
400m- 1:35

*Did a ruck run the day before. Legs are pretty smoked.*

1 mile run
3 minute rest
.75 mile run
2 minute rest
.5 mile run
1 minute rest
.25 mile run

Total time = 23:47

At Prentiss Point in FL.
Ran for 25 Minutes outside
then
3 rounds
25 Sits,
20 Push Ups
10 Shoulder pull downs.

M/64/199-Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
34:29

7:00-1600m... rest 3:00
5:46-1200m...rest 2:00
3:46-800m...rest 1:00
1:38-400m

TOTAL TIME: 24:10
@ TCW Middle School Track- VERY WINDY

5:57 1.0 mile run (9 laps) sub :40 laps
3:03 break
4:58 .78 mile run (7 laps) sub :43 laps
2:02 break
3:34 .56 mile run (5 laps) sub :43 laps
1:00 break
2:06 .34 mile run (3 laps) :42 laps

22:40 04/03/2010

7:35
5:47
4:00 (pfft)
1:47

1600 7:22
1200
800
400 1:28

23:42

forgot the times for 1200 and 800

Got a little behind this weekend. late post

1600-7:03
1200-5:08
800-3:30
400-1:33

1600m- 8:01
3 minute rest

1200m- 6:03
2 minute rest

800m- 4:04
1 minute rest

400m- 1:48

25:56

Rx'd

19:54

m/35/160
21:47 including rest

Distances may not be completely accurate, but very close... I used "MapMyRun.com" -

1600m - 6:25
1200m - 5:17
800m - 3:23
400m - 1:31

Total Time (includes rest) - 22:36

1600m- 6:13
1200m- 4:46
800m- 3:13
400m- 1:31

m/22/180

6:41
5:26
3:17
1:27
16:51
Aunt queezy came to visit.

1600m - 6:47 (1min 40s avg lap)
1200m - 5:37 (1min 52s avg lap)
800m - 3:36 (1min 48s avg lap)
400m - 1:25

23:47 total

At the time I wasn't unhappy with my workout but now I think I should have pushed a little harder to keep pace. I only checked the stopwatch on my phone during rest periods so I didn't really know my lap times.

I'm glad I pushed through the pain at the end for an acceptable time on the 400

1600m 7:38
1200m 5:40
800m 3:55
400m 1:51

total 25:04

Total time 17:21

31/M/5'10"/200

Correction that time in comment #228 is minus rest times.

25:24

R.H. Run

1600m 6:47
1200m 5:23
800m 3:38
400m 1:36

Rx'd total time 24:40

legs felt like lead today

m/33/175/5'8"

F/34/5'0"/108lbs

As rx'd on treadmill:

1600= 7:20
1200= 5:25
800= 3:34
400= 1:43

Gunnar: 21:16
Paul: 22:05
Chris: 23:20
Harold: 23:56
Jen: 24:29
Ryan: 24:58
Mark: 29:00

6:41
4:56
3:19
1:27

Ran the loop at city park, not a flat track.
1600m - 5:39
1200m - 4:34
800m - 3:01
400m - 1:38

tot - 20:52 (incl rest)

28/M/6'/165

about 30 min
ran extra 200 on mile
ran home for 400(probably 6-800)
still hate running

1600 - 7:03
1200 - 5:32
800 - 3:35
400 - 1:21

Total w/rest = 23:31

Should've pushed harder on the 800 and 1200, next time. Left it all out there for the 400 though, happy with that result.

1600 - 7:28
1200 - 5:35
800 - 4:15
400 - 1:36

Total : 18:54---with rest 24:54

Then I biked ten miles. did this workout on Monday (7 hours ahead of eastern) since i was flying on Sunday.

As Rx'd: with rest 23:21

happy with my time, especially 1 mile time: 6:55

Treadmill:

1600m - 5:55
1200m - 4:23
800m - 2:47
400m - 1:14

Total - 14:19 (20:19 incl rest)

1600 - 6.57
1200 - 5.27
800 - did not get time but hurt!
400 - 1.49

26:08 total

16:18 (Running) + 6:00 (Rest as Rx'd) = 22:18 Total

18:43 w/out rest times this was/is a pretty good pace/result for me.

7:43 1600
5:47 1200
3:37 800
1:36 400

off to rest then the c&j and weighted pullups tonight.

asta la eugo (sp?)

21:54, as rx'd
shooting for 6' pace, not so much (6:34 1st 1600m)
still hurting from Friday nt
PM, neighborhood perimeter

27:06 as rx'd

35yom / 208lbs

Puppy, for time:
Run 800 meters
Rest 3 minutes
Run 600 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

800m - 4:22
600m - 3:17
400m - 2:12
200m - 1:10

TOTAL: 11:05 (17:05 with rest)

Pushed myself while concentrating on "falling forward" and using my mid-foot to strike. It clicked on and off, and I felt pretty good overall...especially since I've been off for so long.

m/24/6'/180

6:04 1600
4:21 1200
3:04 800
1:25 400

total 20:54

Rx'd

Total time (rest included)= 23:33

31 minutes

1600: 5:56
1200: 4:14
800: 2:39
400: 1:17
TOT: 14:06

Easy one!

Treadmill
1600: 9.0 mph
1200: 10.0
800 : 10.5
400 : 11.0

Total w/rest: 21:59

at the track
1600m - 7:28
1200m - 5:41
800m - 3:45
400m - 1:45

m/22/160#

Indoor track 160m

21:16 total

1600m: 5:36
1120m: 5:04
800m : 3:11
400m : 1:23

The all-out mile killed my later times!

1600-6:00
1200-4:28
800-3:12
400-1:45

bw-205

As rx'd
10:00 - 1600
03:00 - rest
08:30 - 1200
02:00 - rest
05:15 - 800
01:00 - rest
01:45 - 400

31:30 - total

1600m 9:00
1200m 6:25
800m 4:17
400m 2:10
Total 21:52

Did on treadmill with incline at 1.

Treadmill. 22:08.

I overslept this mornign so only had 15 mins including warm up

did a 2km row on erg - 7.07.0. PR by 2 secs

Outdoor track

7:25
5:42
3:33
1:25

Total = 24:05

Great workout!

Run 1600-6:19
Rest 3min
Run 1200-4:32
Rest 2min
Run 800-2:57
Rest 1 min
Run 400-1:28

As prescribed:

1600m--8:31
1200m--5:51
800m--3:52
400m--1:41

Total time with rest added: 25:55

M/34/70/210

Rowing the 1600/1200/800/400 wod.

Rowed 2k 8:48 PR
6:45 1500m
4:29 1000m
2:11 500m.

Rowing the 1600/1200/800/400 wod.

Rowed 2k 8:48 PR
6:45 1500m
4:29 1000m
2:11 500m.

1600m 8:47
1200m 5:56
800m 4:34
400m 2:12

26:24

1600m 6:20
3 min rest
1200m 6:10
3:40 min rest
800m 3:30
1 min rest
400m 1:10

Total 25:02

1mi 6:25
3/4 6:38 (went a little too hard on mile, so this was real slow)
1/2 3:40
1/4 1:18

w/o rests: 18:01
w/ rests: 25:11 (took 3:10 rest after 3/4)

C-
26:47

thunderstorm and gym closed...sub jump rope 8-6-4-2 min. with rest in between

6:18
4:52
3:08
1:27

As Rx'd

1600 - 7:43
1200 - 5:41
800 - 3:36
400 - 1:37

This was good, the WOD made me work much harder than I thought I was in the mood for. And reminded me how much faster I used to be!

m/25/140/5'6"

7:41,7:00,3:44,1.40

Treadmill 5am
1600-12
1200-9
800-6
400-2:50

1st WOD, No place to be ending but someplace to start. You people are inspiring!

M/42/6'3"/292

In the subdivision
1600 - 6:47
1200 - 5:44
800 - 3:20
400 - 1:52
Total: 23:56

Run 1600 meters @ 6:37
Rest 3 minutes
Run 1200 meters @ 4:50
Rest 2 minutes
Run 800 meters @ 3:06
Rest 1 minute
Run 400 meters @ 1:25

25/m/5'8"/148

1600:6:30
1200:5:41
800:3:45
400:1:40

Total:17:36

1600 - 7.06
1200 - 5.33
800 - 3.43
400 - 1.43

Total 18.05

indoor track

1 mile - 5:54
3/4 mile - 4:39
1/2 mile - 2:56
1/4 mile - 1:23

total - 20:52

1: 9:51
3/4: 7:18
1/2: 5:32
1/4: 2:18

est. 40 ft elev gain/loss/.5 mi

1600: 7:34
1200: 6:07
800: 4:00
400: 1:37
Total (w/ rests): 25:18

1 9:32
3/4 7:30
1/2 4:30
1/4 2:00

M/35/214/69"

Gained 4 lbs since I switched from skim to organic whole milk. Hopefully I can bring it back down by working harder and still stick to the same diet - whey/caseinate protein shake, quinoa, eggs, fruit for breakfast; salad or sandwich (occasionally sub falafel or some seafood) for lunch; then a huge bowl of lentils/beans and some greens with fruit for dinner, with a whole milk protein shake (At Large Nitrean). If anyone has any thoughts on pesca-ovatarian nutrition, send me an email. Have read around in the forum, but always hungry for more information.

Decided to switch this one up slightly...

Row 1600 m - 6:24
Run 1200 m - 4:50
Row 800 m - 3:30
Run 400 m - 1:50

Total of 22:34 including breaks, 16:34 sans breaks, if my math is right.

6:28
5:17
4:18
1:28

Killer winds in West Texas!

M/30/5'10"/230

SUB ROW FOR RX'D
8:44 - 2000 M
6:40 - 1500 M
4:12 - 1000 M
1:59 - 500 M

instead ran the Heritage Trail marathon with my wife... well, we arrived together, started together and went home together. Good run in the mud.

6:40
4:53
3:15
1:18

6:40
4:53
3:15
1:18

m/37/58/180
total 21:14
1mile 7:45
.75 7:30 pace
.5 6:30 pace
.25 5:55 pace

CF warm up x3 rounds.

Me- Total time 25:28 w/rest
1 mile- 7:45
1200 m- 6:00
800 m - 3:52
400 m - 1:51
Travis- Total time 30:52 w/rest
1 mile- 9:54
1200 m- 7:58
800 m - 4:48
400 m - 2:12
Lori- Total time 32:11 w/rest
1 mile- 10:35
1200 m- 8:25
800 m - 4:44
400 m - 2:22

West Texas wind was brutal!! Killed the times.

m/38/188/5-10

1 mi = 7.05 @77% hr avg
2.55 rest @ 69%
3/4 mi = 5.23 80%
2.05 rest @ 76%
1/2 mi = 3.31 81%
1.07 rest @ 83%
1/4 mi = 1.38 82%

Avg HR = 78%
peak 86%
cal = 503
delta hr = 186-151= 35.
Goal was to stay at 7.00 min/mile pace.
Need to run like this more often and at 80% or better so can do better at PFA.
All in all a good workout I need to do more off, but glad I did.

Thunderstorms outside tonight so I subbed 8 min/6 min/4 min/2 min on the airdyne.

My goal was to beat 26 total minutes, which I did...barely.

25:37

1600- 5:52
1200- 4:36
800- 3:08
400- 1:19

Done on Tuesday the 6th

1600 - 7:40
1200 - 5:35
800 - 3:40
400 - 1:39

as rxd
-
6:04
4:55
2:50
1:17

1600 - 7:21
1200 - 5:31
800 - 3:53
400 - 1:38

Surprised myself on my mile time, pretty good for me.

39/70"/167/M

Recovering knees did it on a Precor Elliptical
32.45

Felt great, sweat all over the Y
47/71"/290/M

6:56-5:00-3:22-1:40
(last 400 was not on the track because a HS soccer game had started, ran for time and approximate distance)

M/20/6'1"/170

1600: 7:37
1200: 5:58
800: 3:35
400: 1:48

Total, with rest: 24:58

m/29/185

rx'd incl rest 25:32

1600: 6:18
1200: 4:41
800: 3:07
400: 1:19
Total with rest: 21:26

run 1 mi. 8:22 (set at 8 mph, but accidentally pulled emergency stop magnet around halfway point)
row 1500. 6:50
run 0.5 mi. 4:02
row 500. 2:12
27:30 total

at Patriot's park. Pulled something in my calf third lap of 1600m, so rest of workout was really slow:
1mi-6:24 (1:36/lap)
3/4mi-5:43 (1:55/lap)
1/2mi-3:42 (1:50/lap)
1/4mi-1:42
1/4mi-2:05 (did one extra lap)

23:32 with rest not including extra lap.

limp home.

later,
b
m/33/5'8-1/2"/167
5k in 10 days, hope calf is better by then

5:47
4:22
2:50
1:24
20:25 (Total w/Rest)

As Rx'd

24:02

On a treadmill w/ 1.0 incline
Mostly a 7.5 min/mile w/ a sprint on part of the last lap

Don't have the break down with me but total time was 22.23

m/41/169/5'9"

Ran 5k as sub; 27:20 (worse time yet)

as rxd 24:39

Run 1600 meters (10:20)
Rest 3 minutes
Run 1200 meters (7:20)
Rest 2 minutes
Run 800 meters (4:45)
Rest 1 minute
Run 400 meters (2:12)

24:50 treadmill incl rest

CFWU x 3, some REAL pullups!

as Rx'd
25:25 including rest; all laps avg'd less 2:00; strong winds today

M/33/160 6'1

19:25
not rx... after the run, ran up 6 flights of stairs then subbed double unders for 18" box jumps.

as rx'd

1600 m 7:29
1200 m 5:44
800 m 3:43
400 m 1:35

total 18:31

As Rx'd

1600m (7:27)
1200m (5:33)
800m (3:35)
400m (1:25)

ran with 30 mph winds
not ideal but gott'em done...
good job deezy!!

As rx'd:

1600m = 7:05
1200m = 5:16
800m = 3:20
400m = 1:31

As Rx'd
1600 6:48
1200 5:25
800 3:35
400 1:28

As Rx'd

25:30

32/M/190

a little late on this but that's okay.

as rx'd

1600 = 6:35
1200 = 4:58
800 = 3:15
400 = 1:30

will be interesting to see what these look like for me once I get my pose method into action.

Done on 4/9/10.

Didn't do this WOD! "Mrs. Miyagi" and I took our CrossFit dog Lacey for a 5K run after she was stuck in the house from 7 AM - 5 PM.

WU
row vice run
21:40
M/49/197#/72"

I workout at BTB in Atlanta and we are 8 days behind the main site so I did this WOD on Sunday, April 11.
1600- 5:18 (rest 2:59)
1200- 3:57 (rest 2:01)
800- 2:37 (rest 1:00)
400- 1:10
Total time- 19:01.7

As rx'd

6:27
4:45
3:05
1:25

21:42 including rest.

“for all have sinned and fall short of the glory of God, and are justified freely by his grace through the redemption that came by Christ Jesus.”- Romans 3:23-24

6:48
4:36
3:06
1:18

Total time plus rest = 21:48

6:24
4:37
3:03
1:22

did this a week late due to a bad knee. Went at it bout 15 mins after a scaled "erin"

26:51 incl rest

knee still not 100%, but today's the first with no pain

m/36/5'9/177
CFWU-3 from home.
Ran on other side of Rawls Church Rd. Used Garmin.
Slight downhill grade on 1600 & 800. Slight uphill on 1200 & 800.
6:36
5:21
3:32
1:45
Ttl with rest: 23:15

m/27/5'9"/177

24:03 total

m/34/5'7/165

1600m 6:35
1200m 5:10
800m 3:10
400m 1:22

As rx'd on treadmill.

1600m 6:26
1200m 4:40
800m 3:04
400m 1:29

7:10
5:28
3:27
1:40

M/26/5'8"/130

as rx'd

6:15
4:45
3:30
1:26

as rx'd

1600 - 9:55
1200 - 7:45
800 - 5:05
400 - 2:18

21:19 total time

23.m.140.65"

as rx'd
6:10
4:32
2:44
1:21

Total: 14:07(PR)

M/33/160 160

7:57, 7:36, 5:06, 2:32. total time: 23:11

5:48
5:09
3:12
1:24

20:46

1600m = 7:10
1200m = 5:40
800m = 3:24
400m = 1:29

Total time = 17:43

M/34/175
(Treadmill/2% incline)
Run 1600 meters 6:42
Rest 3 minutes
Run 1200 meters 4:53
Rest 2 minutes
Run 800 meters 3:13
Rest 1 minute
Run 400 meters 1:31

cooldown: 1 mile jog/walk
then, weighted pull-ups, 5 reps on the minute for 7 minutes
25#/25#/25#/25#/25#/35#/35#

at park

24:19

Splits:
1600 - 8:35
1200 - 6:28
800 - 4:29
400 - 1:55

Total time with rest 27:28

As RX'd

1600 - 7:02
1200 - 5:03
800 - 3:15
400 - 1:22

Total time 16:42 w/rests 22:42

Tried to increase my speed for each interval.

M/43/5'9/162

1600 8:59
1200 6:40
800 4:29
400 1:53

28:05 total

1600 10:58
1200 7:43
800 5:59
400 1:43

I didn't fare as well :(