May 21, 2010

Friday 100521

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 090709.

JeffTincherCentralEastRegionalsbyNicoleBedard_th.jpg

Enlarge image

Even with odd objects, a proper squat has hips below knee height, weight on the heels, knees in alignment with the feet, and elbows as high as possible.


"Hobart at the Hybrid Challenge" with James Hobart by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]


Highlights from the Northwest Regionals - video [wmv] [mov]


From the Vault: Chris Spealler 8:34 and Zac Pine 9:33 on today's WOD - video [wmv] [mov]

Posted by lauren at May 21, 2010 5:00 PM
Comments

HA HA!

Comment #1 - Posted by: R at May 20, 2010 5:06 PM

did anyone catch what the baby was doing?

Comment #2 - Posted by: Cooper at May 20, 2010 5:21 PM

HQ. You have to hire this guy to be a color commentator at the games. I remember him from the Utah crossfit challenge. That dude is funny as hell.

Comment #3 - Posted by: Bubbalito/35/M/69"/165 at May 20, 2010 5:29 PM

I have a young family and hope to inspire them to keep fit. I like to share CrossFit with them. I don't appreciate vulgarity but I especially don't want to expose my kids to it more than I can help. Is it really necessary for the music on the videos to be filled with profanity? I really appreciate the athletes who refrain from profanity and cringe at the classless ones who use it so regularly. It's really unnecessary and it reveals a weakness that should be overcome.

Comment #4 - Posted by: Thatcher (M/43/5'10"/200) at May 20, 2010 5:32 PM

OPETH!

Comment #5 - Posted by: Grrrrreg at May 20, 2010 5:35 PM

Thats hilarious and nice to see JeffT represented in the pic

Comment #6 - Posted by: Daniel at May 20, 2010 5:41 PM

okay, all my fellow crossfitters... need an answer to an argument we had at the gym tonight about backsquats.. a know it all meathead bodybuilder butted in on my back squats and told me i needed to get my head up during squatting.. isn't it true that Coach Rip says to keep our head down????

Comment #7 - Posted by: carolinaxftr at May 20, 2010 5:57 PM

I agree , that dude is very funny

Comment #8 - Posted by: Aaron Wilson at May 20, 2010 6:06 PM

I love this WOD. It's a tough combo of a strength and a goat for me. If I play it right, I can do consecutive on every round of squats, but if my run pace is too fast, then I've got nothing left for the squats and gas-out part way through.

I want sub 10 so bad!

Comment #9 - Posted by: Turtle - 5'11",167#, 32 at May 20, 2010 6:13 PM

#7 I don't think your head should be down. It shouldn't be up either to the point where your back arches. Look a few metres ahead of you on the ground and keep you back straight.

http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Squat

"Do not look up, do not look down, do not look side to side. Keep your eyes focused on a point that is ~6-10' ahead of you on the floor, or if you have a wall close enough, focus on a point a few feet above the floor along the wall."

I squat near a wall, and I look at a point on the wall a couple of feet up.

Comment #10 - Posted by: David Ryan at May 20, 2010 6:32 PM

My IT Band hurts just watching that video. I have really been struggling lately to see the benefit in doing 200 squats so quickly like that.... terror on your tendons.

Comment #11 - Posted by: Daane M/21/5'10"/170 at May 20, 2010 6:44 PM

#4 -
Why not screen the videos before you show them to your children? No one ever said this site is totally kid friendly, nor should it be. That's what Crossfit Kids is for. I swear, I hardly ever comment on here but every single day there is a new complaint about the video posted, the workout, the article, blah blah.

It's all fine and dandy to want to share Crossfit with your kids but you can share the principles without showing them every video on the site. And profanity is a part of the real world. You can't avoid it. So get over it.

Comment #12 - Posted by: debo at May 20, 2010 7:02 PM

"Who else wants some of Debo?!?!"

-Friday

great movie

Comment #13 - Posted by: byron at May 20, 2010 7:08 PM

Props to Heber and Ben for making one of the most entertaining films I have seen on this site! Also congrats to all the athletes who suffered through the northwest regionals.

Comment #14 - Posted by: Cody at May 20, 2010 7:12 PM

Oh my gosh! This was my very first CF WOD. I thought it looked "easy" on paper...haha! Then I was hooked!

Comment #15 - Posted by: dc at May 20, 2010 7:14 PM

as RX'd

10:59

Comment #16 - Posted by: Tpost415 at May 20, 2010 7:47 PM

Thatcher- I totally agree with you that I wish there was no profanity on the main site (or in Crossfit in general, or at all for that matter). I don't use that kind of language. I don't want my kids to use it. I don't want them to hear it. Unfortunately, as Debo said, it is really hard to do. My fondness of all things Crossfit outweighs my aversion to crass language. Furthermore, I respect that I am a happy partaker of all the free info/entertainment on a website that someone else owns. The minute everyone in the world asks my opinion (for the purpose of putting my advice into action) there will be no more bad language. Until then, you and I and everyone else will just have to weigh the benefits and the negatives of Crossfit and everything else and make our choices accordingly.

Comment #17 - Posted by: Michael Malmfeldt at May 20, 2010 8:16 PM

The general rule of thumb we use is if we're lifting a heavy load slowly (squat, deadlift, press) we want our spine neutral. That includes the cervical vertebrae and means at the bottom of a squat I'm looking at the floor 3-5 feet in front of me. For fast lifts (snatch, clean) we focus on the horizon.

#11 - What negative stress does doing airsquats put on your tendons? If you're untrained and your muscles are too weak to support you then your joints will take the strain. If you're strong then air squats shouldn't be an issue. The stress isn't caused by the airsquats, it's caused by weakness.

Comment #18 - Posted by: Damon - Wasatch at May 20, 2010 8:17 PM

Taking care of this in the a.m.

Keep the families of the Ark. Police officers shot and killed in your prayers. God Bless our Police Officers.

Comment #19 - Posted by: Matt_Joyner81 at May 20, 2010 8:18 PM

#19
I was not referring to the strain of a single airsquat. My gripe is with doing 200 or other ridiculously high numbers of them in rapid succession, which leads to issues such as tendonitis that I am experiencing through my IT band. It places much less strain to do High Weight and Lower Reps than Very High Reps in rapid succession.
A lot of the WODs can fall prey to this as people focus more and more on reducing their times with form being sacrificed.

Comment #20 - Posted by: Daane M/21/5'10"/170 at May 20, 2010 8:43 PM

Jeff T is legit.

Comment #21 - Posted by: Pat Sherwood at May 20, 2010 8:55 PM

i'm new to crossfit, buddy of mine got me into it. this is day two. i love it.

time was 11:01

Comment #22 - Posted by: jeremy at May 20, 2010 8:56 PM

Zac Pine is Badass. Its gear to see this video again.

Comment #23 - Posted by: zink at May 20, 2010 9:22 PM

Debo I totally get your point of view. I just think profanity is weak and small minded and those who use it are less as a result. I do believe that I can exert an influence, however small, against it. So I will. At home and elsewhere. CrossFit is the sum of all of us. I will be counted. Even if I am alone among you. (but I'm not)

Comment #24 - Posted by: Thatcher (M/43/5'10"/200) at May 20, 2010 9:34 PM

Awesome video Heber, as always yours are the best and Ben is hilarious!!

Comment #25 - Posted by: Bryce at May 20, 2010 9:53 PM

I would like to set the record straight regarding fallacies i've heard on here about Muscle and Fitness and bodybuilding in general.

Muscle and Fitness does not promote a machine-only, isolation fitness plan. They publish material helpful to bodybuilders wanting to make their bodies and big and shredded as possible.

They do NOT take a one-sided approach to fitness and routines, and have advertised crossfit workouts as another tool fitness enthusiasts can use to better their bodies as there is NO routine.

In their published workouts, they always make suggestions on how to better apply weight moves to athletics and daily life by promoting bodyweight exercises, uneven weight (i.e. sandbags, slosh pipes), and other useful hints.

It is very clear that Crossfit and Muscle and Fitness are different in their approach, but can't we all get along? Each style promotes fitness and better lives, which is the most important thing, right?

Comment #26 - Posted by: jockey at May 20, 2010 10:11 PM

Under certain circumstances, profanity provides a relief denied even to prayer.
Mark Twain

Comment #27 - Posted by: J.s at May 20, 2010 10:22 PM

This was my first WOD ever. I thought I could hang with Chris and Zac for sure...little did I know. Great workout!

Comment #28 - Posted by: Kyl Samway at May 20, 2010 10:42 PM

#27, i hear you

so gassed, Im not even going to post a time

oh alright. 13 59.

was grossly distracted by the blanco y negro video.

Comment #29 - Posted by: Nick K at May 21, 2010 12:46 AM

"F*#% it."
-Voltaire

Comment #30 - Posted by: Jesco at May 21, 2010 12:55 AM

4 rounds:

400 meter run
50 squats

15:20

Have not bench pressed since starting CF 5 months ago. Gave it a shot and got 1 rep max of 255 pounds, a PB.


"Those who dream by night in the dusty recesses of their minds wake in the day to find that all was vanity. But the dreamers of the day are dangerous men, for they may act their dreams with open eyes and make it possible".

T E Lawrence, aka 'Lawrence of Arabia'.

Comment #31 - Posted by: Tom at May 21, 2010 12:58 AM

Crossfit Sri Ram Ashram, India

Vijai Raj 8:26
Gautam 9:17
Arvind 8:25

Comment #32 - Posted by: rashmi at May 21, 2010 1:02 AM

not doing this workout cause i dont want too

Comment #33 - Posted by: muzz at May 21, 2010 1:41 AM

Hire that guy for the CF Games RIGHT THIS SECOND!

Comment #34 - Posted by: soos at May 21, 2010 2:03 AM

M/37/135/5'5"

As Rx'd: 12:10

Running was on a treadmill, so it took time to get up to speed (so I enjoyed the rest!).

Comment #35 - Posted by: Dr_Nick at May 21, 2010 2:24 AM

11:45

Comment #36 - Posted by: charbs m/25/190 at May 21, 2010 2:29 AM

11:43 2.25laps/round

Comment #37 - Posted by: dc3 at May 21, 2010 2:41 AM

WOD as rx'd
Time=12.40
Last time=8.56(3 rounds)

My 3rd round was the slowest. Doing that extra round hurt!

Comment #38 - Posted by: Prinze at May 21, 2010 3:01 AM

I reckon the guy in the photo could have his elbows a bit higher if his knees weren't so far back and his back was more upright; then his elbows wouldn't be under so much strain... any takers?

Comment #39 - Posted by: JJ at May 21, 2010 3:04 AM

26/m/5'11"/209
11:59

Comment #40 - Posted by: Nickosaurus at May 21, 2010 3:15 AM

42/m/176cm/73kg

As rx'd

10:30 (last time 10:19 PR)

Splits: 2:28, 2:42, 2:44, 2:37 (2:28, 2:37, 2:40, 2:33)

Not one second of rest in this workout. Fast air squats quats are no problem. I need to work on my running. Subbed rowing for running too many times during this winter.

Comment #41 - Posted by: Memuc at May 21, 2010 3:20 AM

m/44/185

12:33

Comment #42 - Posted by: cosmo at May 21, 2010 3:24 AM

I'd rather the profanity then constant religious quotes and comments. Spiritual fine, religious no.
Sub 11, not sure of the seconds.

Comment #43 - Posted by: David/m/6'0/200/33 at May 21, 2010 3:45 AM

14:57

22/M/198

Comment #44 - Posted by: zach.welton at May 21, 2010 3:49 AM

4 rds
400m Run
50 squats
11.53
M 41 6'02" 200lbs

Comment #45 - Posted by: Lee Simmons at May 21, 2010 3:58 AM

#18 Let's say I do have weak muscles and my knees are hurting when I do airsquats. How to remedy the problem? (I'm about two months into cf and my strength has improved but my knees are toast)

Comment #46 - Posted by: Dan, 52 at May 21, 2010 4:01 AM

As Rx'd

10:23

Comment #47 - Posted by: Aaron at May 21, 2010 4:08 AM

m/31/5'8/135

14:55, run may have been off didnt have a track so did sprints up and down the indoor basketball court..while dodging balls - ha! tgif!

Comment #48 - Posted by: shameen at May 21, 2010 4:11 AM

M/42/5'11"/180

As Rx'd

11:25 (PR)

Comment #49 - Posted by: nutfam at May 21, 2010 4:15 AM

16:23 as rx'd

Comment #50 - Posted by: Andy at May 21, 2010 4:17 AM

Holy Smokes...Crossfit Comments re-runs, this time about profanity and coming with a complete set including my personal favorite: profanity "is a sign of /mental/ weakness." I love that one...really, I do.

What to do...what to do? Should I go all 'arrogant ptz' as I did one other time, point out the maddening combination of intellect and love of the F-bomb present in so many here? Nah...why be a re-run myself. How about...oo, oo, I know...the free site angle? Well, probably no need as that one will be a given a few times without me. Parental responsibility and common sense? Someone already beat me to it.

Nope, I think I'll just go to work and chuckle about the "Back to the Future" stuff, channel my inner January bingo rather than my jaded crossfit.com vet version. La meme chose, and all that. I'll just be mumbling insanely because that's what I do on a running day. That and a chuckle trying to predict the next Main Page photo of a CF woman in all of her glory, seeding the clouds to bring the rain of the indignant, the exploited.

You all have fun with this dead horse, though. Seriously. I'm sure THIS time it'll all magically change. THIS time surely Coach will see the light, and every CF offering will be cleansed. You know, WFS and all. Sure.

Really...

Comment #51 - Posted by: bingo at May 21, 2010 4:27 AM

30/M/5'10/ 150

my goal is to do this WOD under 9 minutes or 10 minutes for me, there is the catch after 9 minutes for every 6 seconds you do one burpee at the end of the WOD. HAHA! Have fun we will see how this one goes.

I can feel the pain in my legs already and I haven't even start yet. ;)

SANTI

Comment #52 - Posted by: SANTI at May 21, 2010 4:32 AM

12:25

m/40/67"/153

Comment #53 - Posted by: Arnel Delosreyes at May 21, 2010 4:45 AM

Well put Mr. Bingo!! I always get a kick out of your "musings" and comments. I also couldn't agree more with you. I have read this forum and followed main site programming for about 2 years now and am exhausted with the continued whining about menial things. One day it is comments on a CF Monster named Khalipa doing burpees, then next day, it is on yet another CF Monster named Spealer dropping the occasional F-bomb. Give me a break. Swearing makes people weak/ignorant?? PLEASE!! What happened to the days when people posted their times or other useful information??
Todays WOD as Rx'd with a 13lb Sparq vest: 11:07

Comment #54 - Posted by: shawn at May 21, 2010 4:50 AM

As Rx'd

10:04 new PR
Trying to get under 10min!

M/39/140 lbs/5'6"

Comment #55 - Posted by: Greg at May 21, 2010 5:00 AM

Great video, and funny!
The music was cool too.
The combination, however, was disappointing.
It seemed they were headed in two different directions.
Yeah, the language was jarring juxtaposed against the nature of the video. Maybe save the N-word, F-word stuff for the hard-core approach videos. Except for the music, this video was ready for quite a wide audience! Thanks, guys!

Comment #56 - Posted by: Charles White at May 21, 2010 5:01 AM

On 16th of April:

Four rounds for time of:
Run 400 meters on treadmills
50 Squats

13min 49sec

Comment #57 - Posted by: Ritchy 31/male/175cm/76kg at May 21, 2010 5:04 AM

29/6'8"/219

13:50

Comment #58 - Posted by: Stretch at May 21, 2010 5:05 AM

m/33/6'4"/206#

Haven't run in about 12 years due to a tibial plateau fracture and subsequent loss of the meniscus, have been subbing in rowing for all the running but figured it was too beautiful out to do this on the rower.

11:56 as rxd

How weird was it to go from squats to running!

Comment #59 - Posted by: dan m at May 21, 2010 5:08 AM

11:36

Comment #60 - Posted by: TAG at May 21, 2010 5:09 AM

m/33/5'9"/175

14:16 (13:36 is PR to beat!!!)

Comment #61 - Posted by: elliott at May 21, 2010 5:21 AM

Four rounds for time of:
Run 400 meters
50 Squats

As RX'd

14:46.6

Comment #62 - Posted by: Derek at May 21, 2010 5:22 AM

F/39/5'6"/155

15:19

Comment #63 - Posted by: mom to five at May 21, 2010 5:36 AM

As rxd
15:16

Comment #64 - Posted by: em :) at May 21, 2010 5:38 AM

Speaking of music on the video...Who sings that song???

Comment #65 - Posted by: angelica graham at May 21, 2010 5:40 AM

12:31 as Rx'd

Comment #66 - Posted by: ArcLite M/35/69"/163 at May 21, 2010 5:41 AM

16:02

Comment #67 - Posted by: JerryM M/38/255/6'2 at May 21, 2010 5:42 AM

10:01 as Rx'd (PR)

Comment #68 - Posted by: Tyler Scott at May 21, 2010 5:42 AM

Did this WOD on Wednesday as rx'ed in 10:27

m/35/6'1/192

Comment #69 - Posted by: docgator at May 21, 2010 5:53 AM

M/49/6'/179

9:55 as Rx'd

Comment #70 - Posted by: Richard at May 21, 2010 5:54 AM

F/34/5'3"/108 3:15/3:19/3:20/3:19 for run time and 200 squats 15 minutes :) Wish my cold would be 100% gone!!!!

Comment #71 - Posted by: Mindy S at May 21, 2010 5:56 AM

15:51

Comment #72 - Posted by: Shane at May 21, 2010 5:57 AM

#46 - Two ways we scale airsquats, especially if your knees hurt. The first would be to use a box/object at the bottom of your squat. For many people the deceleration & change of direction is what hurts. Make sure you don't violently bounce off of whatever you're using. A second method for this would be to hold a rubber band or to a ring/rope and use that to assist you through the ROM. Of course you can also scale the reps if needed.
There's nothing inherently risky about high reps with competent mechanics. The risk lies with what we bring to the table - old injuries, weak muscles, tightness, etc.

Comment #73 - Posted by: Damon - Wasatch at May 21, 2010 6:04 AM

M/27/6'1/215

As Rx'd 11:45

Comment #74 - Posted by: Dan at May 21, 2010 6:06 AM

32/m/5'10"/210

as rx'd 13:41

Comment #75 - Posted by: D Craig at May 21, 2010 6:10 AM

M/29/145lb/5'6"

as rx'd: 12:44

Comment #76 - Posted by: Mike at May 21, 2010 6:10 AM

ran 2.15 miles
wod as rx'd
ran 2.15 miles
total time: 40:08

Comment #77 - Posted by: mike/40/6'3"/210 at May 21, 2010 6:12 AM

12:37

Comment #78 - Posted by: dubbs at May 21, 2010 6:30 AM

#39 I'm pretty sure JeffT is executing as much proper form as he is possibly capable of in this situation, he is an HQ trainer and 5th place in 2008 Games after all.

Comment #79 - Posted by: Daniel at May 21, 2010 6:31 AM

14:59

Comment #80 - Posted by: rhhs at May 21, 2010 6:43 AM

14:59

Comment #81 - Posted by: rhhs at May 21, 2010 6:45 AM

13:44 as Rx'd

Comment #82 - Posted by: LT TILL at May 21, 2010 6:59 AM

Who sings that?

Comment #83 - Posted by: Firefighter9 at May 21, 2010 7:04 AM

As Rx'd 15:56.

Actually proud of this one as I never stopped in my 400s. Usually the running kills me with pauses to walk (due to 2 knee surg). Just goes to show how effective crossfit can be, even to those of us who thought ourselves "lame" in certain areas.

Comment #84 - Posted by: Billy/Engine 25 37/M/214/5'9" at May 21, 2010 7:05 AM

#39 Raising the elbows more would put the sandbag right in his face - good luck breathing. If he were using a barbell in that position you'd have a point, but with the sandbag the elbows can't come quite as high.

Bringing the knees forward probably would make his torso a little more upright, but would shift his weight forward onto his toes (and the work to his quads). It would also add stress via sheering forces to his knees, which would cause him problems over time.

Comment #85 - Posted by: Ricky at May 21, 2010 7:13 AM

as rx'd

12:05(pr)

Comment #86 - Posted by: ferb44 at May 21, 2010 7:16 AM

m/27/5'8"/145

Rx'd 12:55

Comment #87 - Posted by: Townsend at May 21, 2010 7:20 AM

m/28/5'10"/177

rxd 12:23

Comment #88 - Posted by: Steve at May 21, 2010 7:26 AM

30/M/5'10/ 146

AS RX'D 12:02

Did 18 Burpees right after the WOD, for punishment. HAHA!

Legs got like Marsh Mellow after the first round, first 400 meters did it in 1:10 though, second round was a different story, time went up to 1:20 in the 400 meters, time kept going up to 1:30 in the 3rd round, 1:40 in the last round. squats were slow and slower, Did the same set up of the video in the Track with the Medicine ball like Chris and Zac, (Butt to Ball, hips fully extended on the up position) the squats after the First round were hard, I am sure I can get the 400 meters under a minute easily, the Big thing will be to hold the Pace, Chris Spealler and Zac Pine = Beast, Khalipa = NON Human, Rob Orlando = Transformer, there are a lot of Crossfiters out there that are Insanely in shape and Strong.

BINGO YOU ARE THE MAN!

HAVE A NICE ONE.

SANTI

Comment #89 - Posted by: SANTI at May 21, 2010 7:37 AM

19:47
as rx'd

Comment #90 - Posted by: Kevin Walls at May 21, 2010 7:38 AM

As Rx'd 15:12

Comment #91 - Posted by: Jason Crocker at May 21, 2010 7:45 AM

15:27

Comment #92 - Posted by: jeglit (m/38/6'4"/220) at May 21, 2010 7:45 AM

11:49 Way to slow

Runs farther than 400m, I think 450m
1:41/1:58/2:06/2:10
:51/:52/1:00/1:09

Comment #93 - Posted by: Jim D. 49 m/165/5'11" at May 21, 2010 7:52 AM

25m/5'11"/171lbs

As rx'd: 11:33

Comment #94 - Posted by: Caleb at May 21, 2010 7:53 AM

m/165/35

rx'ed 10:57

Comment #95 - Posted by: jk at May 21, 2010 7:54 AM

Josiah: Rx'd 9:59

Natalie: Rx'd 10:30

Comment #96 - Posted by: Josiah Ertz at May 21, 2010 7:55 AM

Took the day off today, since I was a last-minute sub for a coworker's short-handed basketball league game last night. Let's just say we'd all do well to heed Coach's advice, regarding one of the Crossfit maxims: learn and play (new) sports regularly. We all get caught up / addicted to our WOD schedules. Can't stress enough how important it is to play sports regularly during our crossfit lives, especially frenetic team sports like basketball, hockey...I did get winded a couple of times, but my game, after two years off, was HORRIBLE. Humbling. Gonna make a point of getting after it in hoops, soccer, etc, as much as possible this Summer.

Comment #97 - Posted by: Chris H m/32/147/67" at May 21, 2010 7:58 AM

bingo has spoken, so let it be done.

The wizend sage of the CrossFit mainsite took his keyboard this morning to quell criticism and make the site safe for profanity. Somewhat of a twist for the usual feel-good, inspirational, quasi spiritual menu of French phrases and truisms. The one time Saint Bingo came down hard eschewing continued discussion of persistent issues citing the inevitibility of it all as a reason to give up. Is this a revelation of an attention monger's populist leanings? A squandering of influence that could lead rather than pander?

I love CrossFit. The whole of it is genius. Profanity adds nothing. Interesting how my criticism offends but no one worries about how the profanity offends.

I'm not a hater, really I don't bear malice; but I love a good debate!

Comment #98 - Posted by: Thatcher M/43/5'10"/200 at May 21, 2010 8:01 AM

12:27
m/43/6/200

Comment #99 - Posted by: neilz at May 21, 2010 8:09 AM

13:40

Comment #100 - Posted by: JETT at May 21, 2010 8:09 AM

Olympic Squat question:

When I was at my Level 1 cert, the trainer told me that I leaned really far forward when doing an air squat, front squat, and the overhead squat. He pulled me to the middle during the overhead squat portion and corrected my issue by telling me to take a really wide stance and not go to parallel. I never got around to asking him if this is the position that I should work in order to develop the strength to get a narrow stance, below parallel squat where my upper body is more vertical. I just want to be able to do an Olympic style squat as opposed to the powerlifting style squat.

Comment #101 - Posted by: TJ Miller at May 21, 2010 8:09 AM

as rx'd

11:28

Camp Liberty, iraq

Comment #102 - Posted by: Kate F/24/5'7"/138 at May 21, 2010 8:12 AM

as rx'd

9:48

FOB Cobra, Iraq

Comment #103 - Posted by: david 29/m/175/5'11" at May 21, 2010 8:25 AM

#98 Thanks Thatcher!

Comment #104 - Posted by: Marc S at May 21, 2010 8:28 AM

4 rounds:
.5 mile stationery bike
50 squats

14:22

Comment #105 - Posted by: SueAnne/f/49/5'6"/140 at May 21, 2010 8:35 AM


No wod for me tody. Having a girls night out instead. Would have loved all that running and squats just needed burpees to make it prefect!!!

No Fun

Comment #106 - Posted by: Elaine, Scotland at May 21, 2010 8:41 AM

Thatcher #98,

I am not, nor have I been, now or before, offended by the objections to profanity. Nor am I offended by the objections of those whose tender sensibilities are so terribly violated on behalf of those whose "endowments" are willingly shared with us.

What I am is amused. Amused and frankly fatigued. Just like I was fatigued while reading the incessant interplay between those who would ask questions oft asked and answered, and those who would chide the askers, followed ever so swiflty by those who would chide the chiders. Hence, "January bingo".

Pandering? To whom? For what purpose? What have I go gain from pandering in this respect? No, Brother, that was a most selfish post, indeed, hoping against hope that this time what might change was the fantasy that change was a-coming, to make the "Comments" safe for ME. Tant pis, eh?

It appears that I am just as foolish as those whose behavior I seek to change. What was it said about insanity? Doing the same thing over and over again and expecting a different outcome THIS time? Apparently I am also a sufferer.

Oh yeah...I'm thinking of learning Spanish...

Comment #107 - Posted by: bingo at May 21, 2010 8:44 AM

M/26/5'9"/165

10:39 as rx'd

FOB Cobra, Iraq

Defeat never comes to any man until he admits it.

Comment #108 - Posted by: Josh at May 21, 2010 8:47 AM

13:20 (would be a few seconds faster but I hit "stop" instead of "select" to view my mileage in the last 400m round.

pr 12:53

Comment #109 - Posted by: coyo at May 21, 2010 8:51 AM

11:29

Comment #110 - Posted by: Hale at May 21, 2010 8:54 AM

M/23/6'2/160

11:24 PR i think hehe

Comment #111 - Posted by: SeanMerron at May 21, 2010 8:55 AM

M/32/180/6'2"

as rx'd

13:26

r1 2:53
r2 3:31
r3 3:41
r4 3:20

Comment #112 - Posted by: Rhett at May 21, 2010 9:03 AM

#7
yes, head down on back squat -actually, in a neutral position. Definitely not up, but chest should be up.

Comment #113 - Posted by: Cooper at May 21, 2010 9:04 AM

14:34

Comment #114 - Posted by: rox f/45/5'4"/120 at May 21, 2010 9:06 AM

16:24

Comment #115 - Posted by: chadcota at May 21, 2010 9:09 AM

14:06

Comment #116 - Posted by: cort at May 21, 2010 9:19 AM

M/5'7/29/165

As rx'd, but on a treadmill (1% incline):

13:30 on the dot.

Should have set the run speed a little faster and time was hurt by having to adjust the speed between sets. I need a track!

Comment #117 - Posted by: Michael C. at May 21, 2010 9:20 AM

Carole
F/51/5'6"/133

CFSB WOD, Back Squat:

5 X 107.5
5 X 125
5 X 140

Then ran two 400's and two 800's, in keeping with the theme of today's WOD.

Kevin
M/51/5'11"/168

Second week of CFSB, back squat:

3 X 190
3 X 215
3 X 245

Then, didn't need more squats, so did 4 X 400m, with exactly 2 minute rest between. 12:00.

Eric
M/39/6'/192

Eric has been trying crossfit this spring. He joined us today and did his first Annie. He was very good on the double unders.

10:34, as Rx'ed.

Comment #118 - Posted by: Kevin C. at May 21, 2010 9:29 AM

#101 Thanks for the advice on squats. I have terrible problems with leaning forward on all my squats, thrusters, etc. I'll try it out and see how it goes.

Comment #119 - Posted by: Dan, 52 at May 21, 2010 9:36 AM

As Rx'd 10:23

Started to rain half way through; I think it helped me out.

Comment #120 - Posted by: Mull at May 21, 2010 9:36 AM

Thanks bingo you're a stand-up guy. I appreciate the cordial tone.

Comment #121 - Posted by: Thatcher M/43/5'10"/200 at May 21, 2010 9:47 AM

34 yom 225 bwt

pose drills

wod as rx'd
time 12:40 (4 secs off pr from a year ago or so and over a minute better than last time)

Comment #122 - Posted by: brian t at May 21, 2010 9:48 AM

11:02 as rx'd

Comment #123 - Posted by: BenP at May 21, 2010 9:53 AM

1st day of CrossFit.

M/5'9"/154

As Rx'd
Time-15:26

Love it already. Could've knocked off 3+ mins but didn't want to burn out too fast on my first day.

Comment #124 - Posted by: D-Murda at May 21, 2010 9:56 AM

#119 Haha I was actually asking if I was supposed to do that all the time in order to correct my squat. It's just hard for me to grasp that doing a wide stance, above parallel squat will somehow magically allow me to do a narrow stance, below parallel squat. I'm guessing the answer is yes if: I work the wide stance position until I can go below parallel, and then move my feet closer and then start over with the above parallel position. I'm going to try it, along with some intense stretching, so hopefully it works for the both of us.

Comment #125 - Posted by: TJ Miller at May 21, 2010 9:58 AM

Crossfit brand x scaling
3 rounds of 400 and 50

9:15

Comment #126 - Posted by: Tooljunky m/28/175 at May 21, 2010 10:13 AM

23:00

Comment #127 - Posted by: JIMMY at May 21, 2010 10:16 AM

Dude, I could barely walk after that. I can't imagine trying to walk across the rocks in Afghanistan tomorrow. Should be comical.

As Rx'ed

11:51

Comment #128 - Posted by: KDBurkus at May 21, 2010 10:28 AM

14:45, runnin on a treadmill, i think it slowed me down, next time i'll do it on the ground

Comment #129 - Posted by: Mike Spadaro at May 21, 2010 10:30 AM

As rx'd 11:14

Comment #130 - Posted by: ClintW 28/M/70"/180lbs at May 21, 2010 10:36 AM

a quick question....I competed in a crossfit comp a month ago and i'm still kind of tired, my wods have been slower and everything just seems a little harder than before. Is this normal? What have some of you done to fix this?

Comment #131 - Posted by: tired at May 21, 2010 10:42 AM

As Rx'd 10:50

Wow, my first post!

Comment #132 - Posted by: Sébastien at May 21, 2010 10:44 AM

rx'd 9:32

Comment #133 - Posted by: David 26/m/165 at May 21, 2010 10:46 AM

As rx'd plus....

4 rounds: 400m, 50 squats, 10 hanging pull ups: 13:20

Comment #134 - Posted by: BillB at May 21, 2010 10:47 AM

5 R:
125# SJ x5
10 burpees
= 11:34

realize now I did more reps than rx'd. At 4 rounds I was somewhere around 8 min. Overall though did not go at 100%. Pretty sore and beat up feeling. Strained a muscle in my back the other day so it is not feeling so great.
Did a little BP work (3x10 on top of the minute).

Erin

Comment #135 - Posted by: in8girl at May 21, 2010 10:48 AM

One man's opinion: Thatcher is right. This site would be even better than it already is if there was less profanity in the videos and music. The use of profanity and epithets often reflects a lack of thought and a limited vocabulary. The Rest Day articles that are posted to provoke thought and discussion show that this site attempts to improve CFers both physically and intellectually. So Thatcher's suggestion, and it was nothing more than that, is not out of line.

Debo and bingo are correct that this is a free site, nobody has to look at it if they are offended or do not want to, those who run the site can post what they want, it is a free country, parents can screen the site for their children, etc. etc. But none of that addresses Thatcher's point regarding whether there is a better way to express oneself, whether it is really necessary or productive to use that kind of language on this site, and whether it is better to consider the effect of one's language on others.

As to bingo's point that this has all been said before, fair enough. But as CF grows, new people come to this site who do not have the months or years of history on this site. The discussion is new to them. More to the point, what would we have Thatcher do? Give up? Become apathetic? Condone through silence? Quitting is not the CF Way. The status quo never gets improved unless someone makes the effort to change things for the better. While others are well within their rights to disagree with Thatcher and me, it is wrong to suggest that Thatcher simply shut up and go away.

Although I seriously doubt anything is going to change here, thanks for making your point Thatcher.

Comment #136 - Posted by: Bill W at May 21, 2010 10:52 AM

Second day doing crossfit and loving it. Walking on rubber bands right now.

As rx'd 12:42

Comment #137 - Posted by: JK 28/M/165lbs at May 21, 2010 10:52 AM

D
@ 29's
around block
15:11 (PR by 3:37)
341 (341)
743 (402)
1137 (354)
1511 (334)

Comment #138 - Posted by: waderpro at May 21, 2010 11:03 AM

#119 + #125
A great drill for working on keeping correct body positioning while squatting is to stand in normal width stance, toes almost touching the base of a wall and squat facing the wall without your knees or face touching the wall. Sounds easy enough but it will reveal a lot of weaknesses. Also as noted, STRETCH.

Comment #139 - Posted by: Daane M/21/5'10"/170 at May 21, 2010 11:06 AM

#131,

Take a week off. Rest. Get LOTS of sleep. Eat lots of good food.

Comment #140 - Posted by: ether at May 21, 2010 11:16 AM

Did 800m on treadmill....40:18

Comment #141 - Posted by: do_b330 at May 21, 2010 11:16 AM

16:28
as rx'd

F/26/5'7"/163

Comment #142 - Posted by: jessie at May 21, 2010 11:26 AM

13.05

Comment #143 - Posted by: JMD at May 21, 2010 11:32 AM

Sidelined with an supraspinatus / tendon injury of my right shoulder
Physical therapy
Pull ups & Sit ups

Comment #144 - Posted by: Pete In Sun City at May 21, 2010 11:34 AM

Not commenting on the current comment page, but the previous ones. If you want to fight or debate with someone one here, take that crap elsewhere. This comment area is used for legit questions and for posting times so the rest have a competetive world to compare to. Leave your ego's at the door and lets just kick some a%$! Take your arguements to youtube or twitter where someone actually cares. I can't speak for everyone but I know I am tired of reading about other peoples' egos on how their S*** stinks more than someone elses.

Can i get an amen?

JROB

Comment #145 - Posted by: JROB at May 21, 2010 12:01 PM

23:30

Comment #146 - Posted by: Chad at May 21, 2010 12:02 PM

As rx'd

11:00

M/33/130#

All squats unbroken. Ran second half against the wind in a New Orleans steamy 91 degrees 85% humidity

Comment #147 - Posted by: robert bourgault at May 21, 2010 12:03 PM

Is it normal that I want to be Chris Spealler when I grow up? Every video I see of that man, he's proving to me again and again how I can't place limits on myself! As a little guy, he's my hero!

Comment #148 - Posted by: Josh at May 21, 2010 12:05 PM

Four rounds for time of:
Run 400 meters
50 Squats

We went to the track today, so runs were right.

time.12:44

last time 15:47
last time 15:06
time befor 21:12

Comment #149 - Posted by: NikNichols42yo 5'7'' 165lbs at May 21, 2010 12:12 PM

as rx'd

12:24 (PR)

barefoot

Comment #150 - Posted by: horica m/22/5'7"/~169 at May 21, 2010 12:17 PM

23/M/5-9/165

13:01

First time doing this one, that last set of squats is killer in this one. Whew.

Comment #151 - Posted by: Brandon at May 21, 2010 12:21 PM

As rx'd with treadmill at 2% grade: 17.09

Comment #152 - Posted by: MTR/m/168/5'9" at May 21, 2010 12:22 PM

13:11
PR for the old fart!

Comment #153 - Posted by: bill m/51/72"/212 at May 21, 2010 12:23 PM

155#
20 reps
40 burpees

5:19

Comment #154 - Posted by: Esven at May 21, 2010 12:25 PM

26/m/5'11"/175
as rx'd
13:17
off 12:38(PR) but squats unbroken
400m run inside below gym and outside too many turns

Comment #155 - Posted by: justaman - liberty, sc at May 21, 2010 12:28 PM

Thatcher and others involved in language debate: I have been in CF for 5 years now and run an affiliate. I can personally take or leave the profanity. I can tell you though that many people, including my wife, are turned off by the profanity and some of the over-macho BS that comes out. If we want to reach the widest audience possible, it's something to consider. If we don't, then so be it. I personally tailor my presentations/coaching to my audience.

BTW: 10:55 PR

Comment #156 - Posted by: ChrisB m/38/6"0"/175 at May 21, 2010 12:29 PM

amen #142

Comment #157 - Posted by: connor at May 21, 2010 12:32 PM

#156 I second that.

"Free" or not, the goal of CF is monetization. Reach the most people, make the most money.

Comment #158 - Posted by: Nate at May 21, 2010 12:42 PM

CFWU x 3; no pullups

As Rx'd
12:59; 2 mins less than 1 yr ago--shocked.

Clean 1600m in PAC track (2.5+2.5+2+2 = 9 laps)

Very glad to give the elbow a break.

Comment #159 - Posted by: F15E_WSO/47/6'/180 at May 21, 2010 12:42 PM

M/31/5'9/173

2:35
3:00
3:13
3:10

11:59

Comment #160 - Posted by: CChurch at May 21, 2010 12:44 PM

Did it tuesday as rx' d in 9' 49" new pr
first 400 in 1' 11 new pr

Comment #161 - Posted by: vats at May 21, 2010 12:46 PM

mashed together CFE and CF today due to time constraints:

ran 20 min tempo 2.4 miles, which is right on top of the 93% tempo or 8 min miles i was aiming for.

did:
50 squats
15 pushups
15 situps
3/4 pullups strict
appx 15 mins

later

Comment #162 - Posted by: berts (6/41/180/M) at May 21, 2010 12:48 PM

btw
1 st round 2' 11"
2nd 2' 26"
3rd 2' 37"
4th 2' 34"

Comment #163 - Posted by: vats at May 21, 2010 12:48 PM

As r'xd Time 9:34

Fantastic to see so many people enjoying it, especially Mat FF and the Fat Boys, that was a little insane!(but I love you guys).

Comment #164 - Posted by: JonEl FunctFit at May 21, 2010 12:49 PM

12:17 PR (by 2 seconds)

Well executed profanity is strong, not weak. Absence of profanity does not make a strong mind. If I'm around nice old ladies, my mind is strong enough to prevent my tongue from offending them, but if I stub my toe while I'm alone, my mind weakens and I cuss a blue streak. I enjoyed your presentations Bingo.

Comment #165 - Posted by: mas 53/M/155 at May 21, 2010 12:53 PM

Bingo at it again! Love your posts bud.

12:39 in today's WOD. Warmed down with 50 burpees. No idea how anyone can do it in under 10, y'all are nuts!!!

For the early afternoon workout, did the double-unders and sit-ups WOD again, but went through with 150 straight DUs and 150 straight SUs. Forgot to start the timer... based on the clock it was around 15 minutes. Warmed down with sets of 70# barbell curls and knees to elbows.

Not sure if I feel any differences yet from starting At Large's RESULTS (HMB, Creatine, B-Alanine supplement) on Monday, besides being a little more eager to exercise all day. We'll see.

Have a great day everyone.

Comment #166 - Posted by: Slav 22/m/68"/155 at May 21, 2010 12:55 PM

m/35/199

15:20 as RX'd

Humidity in not my friend!

Comment #167 - Posted by: Billy at May 21, 2010 12:59 PM

CFWU X 3 (switched Dips with HSPU X 5 reps)

as rx'd: 10:49

Comment #168 - Posted by: Casey at May 21, 2010 1:00 PM

13:12

Comment #169 - Posted by: Michael R. at May 21, 2010 1:04 PM

11:36(PR)
on treadmill.
went pretty good, besides having to wait for the treadmill to warmup and some minor interruptions while doing squats. Squats are getting better, which is great.

Comment #170 - Posted by: magnus 24/5'8"/155-160 at May 21, 2010 1:07 PM

9:43, subbed 400m rows in place of runs. Long-winded explanation: at that distance I row and run at about the same speed at the same LOE, only slightly faster rowing. The usual sub of 500m rows would have added a minute to my time, while doing 400m rows maybe gave me an advantage of 15-20 seconds over the entire workout. So I am not calling it rx'd but it's pretty close.

Cash out: bench press, working slowly up to 145 lbs, felt very good I think the pec/armpit injury (incurred skiing) is healing up nicely. Then snatch practice working up to 95 lb. full squat snatches. I hope I can get back to normal bench press/dip/pull up activity next month.

Comment #171 - Posted by: Kamper M/45/200/74" at May 21, 2010 1:12 PM

11:54

Comment #172 - Posted by: mrd m/25/5'10"/195 at May 21, 2010 1:12 PM

12:42

Comment #173 - Posted by: MessDog at May 21, 2010 1:16 PM

I'm glad I did this one today. One of the few workouts I can do at work during lunch.

10:57 Rx'd - PR

Last time I did this was on Nov, 7th 2008 and my time was 15:30. Boy have I gotten better! I know can do even better than that once I get better at running and like it more. I hated every second of the runs. Loved the squats. Give me more of those!

Comment #174 - Posted by: Corey Bibolet 40/m/160/5'8" at May 21, 2010 1:20 PM

as Rx'd:

12:34

Comment #175 - Posted by: Ken at May 21, 2010 1:21 PM

14:03

Comment #176 - Posted by: newt66ssa at May 21, 2010 1:21 PM

What's the name of the song and/or artist in the NW regional vid?

Comment #177 - Posted by: cjp at May 21, 2010 1:22 PM

Did the Shoulder to Overhead/Burpee WOD from yesterday first, then this one

As Rx

12:49

Comment #178 - Posted by: John at May 21, 2010 1:24 PM

M/32/6'3"/200
Rx'd: 11:07 (PR)

Previous:
13:15
12:42

Comment #179 - Posted by: Ben S at May 21, 2010 1:37 PM

I am on day 3 of the Zone diet and I am trying to be as strict as possible. Can anyone tell me if I should still be having post-workout shakes while on this diet?

Comment #180 - Posted by: D_mac at May 21, 2010 1:46 PM

12:23:96

Comment #181 - Posted by: Greg Praylow at May 21, 2010 1:47 PM

judging by the videos and the other posted times i got smoked coming in at 14:30! I am a "backyard crossfitter" as I cannot at present afford a gym membership but I am trying my best to keep pace with all of you mainsite posters. i'm impressed by your efforts, i'll keep getting better if you will...
peace

Comment #182 - Posted by: mattvoelker at May 21, 2010 1:48 PM

as rx'd 10:12

Thanks Spealler and Pine for the motivation! I wish I could have pressed the fast forward button during this one like they did.

Comment #183 - Posted by: Chris M/37/6'2/200 at May 21, 2010 1:50 PM

15min

Comment #184 - Posted by: Ron - M/23/5'7/155lbs at May 21, 2010 2:14 PM

15:53 subbed 500m row for run

bad baggage 50lbs

Comment #185 - Posted by: jc at May 21, 2010 2:14 PM

15min

Comment #186 - Posted by: Ron - M/23/5'7/155lbs at May 21, 2010 2:14 PM

13:57 as rx'd

Comment #187 - Posted by: SB at May 21, 2010 2:15 PM

15:14 as rx'd

Comment #188 - Posted by: Thinlizzie at May 21, 2010 2:20 PM

13:31, wife did 12:16.......I hate when she whips my ass

Comment #189 - Posted by: zack at May 21, 2010 2:25 PM

12:44 PR'ed by 1 minute and 39 seconds.

When did the Comment area become a discussion board for topics like swearing and religion?? What happened to just times and loads being posted?

Shame on you, sir. Shame on you.

Comment #190 - Posted by: BigSpinJay at May 21, 2010 2:26 PM

rx'd took 14:00 flat. not the best but alright

Comment #191 - Posted by: Branden at May 21, 2010 2:31 PM

.25 mile run
50 air squats

10:05 05/21/2010 (track)
10:30 07/09/2009 (track)
10:30 05/20/2009
14:42 11/08/2008
16:00 09/27/2008

Comment #192 - Posted by: johnathon in seattle 28/5'8/150 at May 21, 2010 2:34 PM

13:15 as rx'd

disappointed

Comment #193 - Posted by: scugs at May 21, 2010 2:43 PM

As RX'd, at Husky Stadium:

10:05

Comment #194 - Posted by: R.Lee_Seattle at May 21, 2010 2:50 PM

M/50/151/1-1-06

Day after Front Squats on CFSB. I have a nice little one mile loop at home with 1/4 and 1/2 mile markers so did 1/4 mile instead of 400M.

15:39

Wow...almost 2:00 slower than TM/400M time. Bleh.

Comment #195 - Posted by: bingo at May 21, 2010 2:52 PM

Did the squats, no place to run around here sub'd some jumping jacks, weighted lunges and burpees for lack of a better idea. 10 something..

Comment #196 - Posted by: Stef at May 21, 2010 2:54 PM

age 20 bw 170

9:00.24

pr by 7 secs. apparently brian t was being a nazi on the stopwatch

Comment #197 - Posted by: Chris S at May 21, 2010 3:14 PM

age 20 bw 170

9:00.24

pr by 7 secs. apparently brian t didn't want me to get under 9 mins. i have no feeling from the waist down

Comment #198 - Posted by: Chris S at May 21, 2010 3:19 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Row 500M

17:01
Subbed 500M Rows
Foam roll after

Comment #199 - Posted by: Sesoku at May 21, 2010 3:27 PM

m/21/195/5'10"

As Rx'd
18:32

Comment #200 - Posted by: dschmals15 at May 21, 2010 3:41 PM

9:22.
Slight hill on our 400m loop.
CFMC!!!!!

Comment #201 - Posted by: Clint carter at May 21, 2010 3:47 PM

On a Treadmill - 13:00 Flat

Comment #202 - Posted by: Bear R. at May 21, 2010 3:48 PM

13:12!

M/53/6'0"/212

"Illegitimi non carborundum!"

Comment #203 - Posted by: Bill Hoogsteden at May 21, 2010 3:56 PM

CG E-City CrossFit;
Leary(m/45/5'11/200)
12:34-54 seconds faster than last time!!!

Comment #204 - Posted by: Dan Leary at May 21, 2010 4:01 PM

M/49/6'3"/195

12:42
ran on HS track and used med ball for squats

Comment #205 - Posted by: JimL at May 21, 2010 4:01 PM

As Rx'ed
23:13

Comment #206 - Posted by: CBrown at May 21, 2010 4:02 PM

I think it would be useful if the Crossfit board had an "upvote/downvote" button, like for YouTube comments or Reddit or Digg. Instead of scrolling through hundreds of comments for the few interesting ones, they would be conveniently upvoted to the top. Also, this would remove the need to actively censor the board. Inappropriate comments would be quickly downvoted to the bottom, and a threshold could be set, wherein a certain number of downvotes made the comment disappear entirely.

Comment #207 - Posted by: Latham Fell M/180/29 at May 21, 2010 4:10 PM

Scaled to half. 17:00. Soooooo out of shape right now. My PR is less time as Rx'd.

Comment #208 - Posted by: Latham Fell M/180/29 at May 21, 2010 4:11 PM

10:58

Comment #209 - Posted by: ToddJ(44/175/5'10") at May 21, 2010 4:12 PM

39M/5'10"/170#

W/U: bike ride, 1k (not timed).

Sub'd 800m bike rides for runs: 12:47.

C/D: skipped.

Bike rides on outdoor road course (72F, 51% humidity); squats to an 11-inch box.

Had to sub 800m bike rides for the 400m runs due to the ankle injury. Felt only a little ankle pain during the squats. Squatting after a bike ride feels a little more difficult than squatting after a run. Lost a little time getting on/off the bike and limping to and from the squat station.

Comment #210 - Posted by: rjf (Since 07-20-07. WOD no. 778) at May 21, 2010 4:15 PM

30/M/5'10/ 146

SECOND WOD OF THE DAY

DID A 500 METER ROW FOR WARM UP THEN DID FRAN:

AT THE BEGINING OF FRAN DID 15 THRUSTERS AND MY FRIEND FORGOT TO START THE CLOCK, START FRAN AGAIN AND PR FRAN BY ALMOST A MINUTE: NEW PR TIME IS 6:58 THAT'S WHITH 15 EXTRA THRUSTERS AT THE START OF THE WOD.

NICE WOD.

SANTI

Comment #211 - Posted by: SANTI at May 21, 2010 4:30 PM

As rx'd
13:29

Comment #212 - Posted by: brittk at May 21, 2010 4:30 PM

Run 400M
50 Air Squats
4X
14:56

I run so slow...

Comment #213 - Posted by: Flarega 6'4" 220 (1st crossfit workout Nov.23, '09) at May 21, 2010 4:37 PM

16:26

Comment #214 - Posted by: dmc at May 21, 2010 4:38 PM

Rx'd.
12:01

Comment #215 - Posted by: Josh M/35/74"/198# at May 21, 2010 4:39 PM

Performed following our department PFQ (scored a 100-surprised me).

Treadmill runs/full ROM squats - 12:32

Tradmill was limited to 10 mph so that cost me a little, but it is still an improvement.

Comment #216 - Posted by: marcengine2 - m/45/190/73" at May 21, 2010 4:41 PM

33/m/165

did 4 rounds of 400 meter runs, and 25 squats 13:38, done after yesterdays wod

Comment #217 - Posted by: Karim saoud at May 21, 2010 4:47 PM

Rx'd
9:51

Comment #218 - Posted by: MarkyMark at May 21, 2010 4:47 PM

10:40 as rx'd. tm at 1%

Comment #219 - Posted by: ryan 6'/33/185 at May 21, 2010 4:53 PM

M/29/178/5'10"

as rx'd

11:07

Comment #220 - Posted by: Mark at May 21, 2010 5:00 PM

11:47 as rx'ed

Comment #221 - Posted by: Rory Mac at May 21, 2010 5:10 PM

17:58
previous 17:39
pr 15:27

Comment #222 - Posted by: Ticotexas M/40/69/150 at May 21, 2010 5:27 PM

M/28/5'10/164

As Rx'd

17:08

I had to walk down stairs to go outside and run and my legs were shaky! Endurance is getting better everyday though.

Comment #223 - Posted by: WJC at May 21, 2010 5:27 PM

12:45 as Rx'd

Comment #224 - Posted by: Repto M/39/5'11''/235 at May 21, 2010 5:27 PM

Nice WOD...Speal and Pine are machines.

Goal: <12:00

Time: 11:48

I know I can do better, goal next time is unbroken <10:00

Comment #225 - Posted by: RyanS 5'11/24/175 at May 21, 2010 5:30 PM

32/M/185

as rx'd

11:51

Comment #226 - Posted by: john g at May 21, 2010 5:45 PM

10:26

oh and how a PT belt saved my life!

Comment #227 - Posted by: Leo at May 21, 2010 5:50 PM

13:23 (pr x 38 seconds)

Ran at high school track which measures 400m.

Comment #228 - Posted by: Ronnieboy at May 21, 2010 5:51 PM

2010-05-32: 13:45. Rnds@3:24,3:33,3:31,3:16.
2009-07-06: 17:06 (ohs with bh)

Comment #229 - Posted by: gs at May 21, 2010 6:00 PM

m/30/166cm/62kg

10.25 rxd

(last time - 11.20 just over a year ago)

Comment #230 - Posted by: Chris @ Coastal CrossFit QLD at May 21, 2010 6:02 PM

18:54

Comment #231 - Posted by: ambro at May 21, 2010 6:12 PM

As rx'd

13:29

Also done on the treadmill. The time it took to get back up to speed was a glorious rest. Looking forward to when I don't need/want that rest.

Comment #232 - Posted by: Clay m/29/5'11/220 at May 21, 2010 6:13 PM

13:35, as rx'd
Ran laps in grass around park
Touched butt to bench on squats (~18")

12:06 last time, deeper squats this time made the difference

Comment #233 - Posted by: Ajax at May 21, 2010 6:16 PM

13.47

really focused on squat form, paid the price in time...

Comment #234 - Posted by: controlfreak at May 21, 2010 6:17 PM

Rx 19:16

Comment #235 - Posted by: Ian at May 21, 2010 6:22 PM

15:30 as rx'd

Comment #236 - Posted by: chris m/34/193/69" at May 21, 2010 6:34 PM

14:45

Comment #237 - Posted by: Matt 33/180/69 at May 21, 2010 6:38 PM

11:33 not sure of exact run distance.

Comment #238 - Posted by: jef at May 21, 2010 6:39 PM

10:41

Comment #239 - Posted by: lucien at May 21, 2010 6:49 PM

As Rx'ed:

19.23

Comment #240 - Posted by: Mike D. M/27/5'9.5"/195 at May 21, 2010 6:59 PM

Sub'ed 20 squats but did 5 rounds instead of 4 (unintentionally)

01:58.44 01:58.44 400M rd1
38:24.00 02:50.55 Sq 20
02:05.12 04:55.67 400 M rd2
02:09.37 07:05.04 Sq 10 -10
02:02.20 09:07.24 400M rd3
02:12.68 11:19.92 Sq 10-10
02:16.59 13:36.51 400 M rd4
02:34.47 16:10.98 Sq 10-10 H2O break
02:52.99 19:03.97 400M walk /run rd5
01:17.77 20:21.74 Sq 10-10


Then swam 600 Meters

Comment #241 - Posted by: jeff_Roddy/m49yo/195/71" at May 21, 2010 7:05 PM

40/m/190

5 rounds!! whoops...
12:20

(under 10 min at 4 rounds)

Comment #242 - Posted by: JackM at May 21, 2010 7:13 PM

Al Udeid "Track"

Adam - 10:52

Comment #243 - Posted by: AdamL at May 21, 2010 7:31 PM

m 28/6'1/185
12:54

f 28/5'7/125
13:33

Comment #244 - Posted by: OFQ-MD at May 21, 2010 7:40 PM

f/40/173/5'11"

4 x around the block (650m), 50 squats

Rx + 1000m

time: 21:18

This was 24 seconds slower than last time but I will claim that is due to the fact that I stepped in the front door to do the squats instead of doing them out on the driveway. The kids are in bed so I thought that I should check in on them between laps.

Good workout. I almost didn't do it since It's almost 11pm and I should be in bed.

Now I'll spend the next half hour or so stretching and getting the body to relax.

Comment #245 - Posted by: JuliePlatt at May 21, 2010 7:44 PM

As Rxd
15:03

Comment #246 - Posted by: Matt_Joyner81 at May 21, 2010 7:52 PM

as rxed"

12:27

Comment #247 - Posted by: Shawn T. m/40/5'8"/168 at May 21, 2010 7:54 PM

10:16. Not sure if exactly 400M.

Comment #248 - Posted by: therozfather. 31/M/200 at May 21, 2010 7:57 PM

11:20 and ouch

Comment #249 - Posted by: Rafael C Lopez at May 21, 2010 7:57 PM

25/m/6'0/190

2 x cfwu
Scaled down to BrandX "Pack"
3 x rounds
35 air squats
time: 11:22

Comment #250 - Posted by: Znxtch at May 21, 2010 7:58 PM

10:51
as RX'd
This hurt

Comment #251 - Posted by: Rob Townsend at May 21, 2010 8:03 PM

44/5'10"/190lbs

13:50 on a treadmill

Comment #252 - Posted by: Richard Tosczak at May 21, 2010 8:03 PM

10:54

Comment #253 - Posted by: Brett Decker at May 21, 2010 8:05 PM

15:03

400's on cross-country course behind the barn...

Whoop!

Comment #254 - Posted by: james.patrick [M/47/66"/135] at May 21, 2010 8:11 PM

M/26/140/5'11"
as rx'd 9:59(pr)

Comment #255 - Posted by: Jon at May 21, 2010 8:13 PM

26/M/6'0/208
As rxd 8:47

Personal best. Been training 5000 ft asl just got back to ground level. Legs and lungs felt really good today.

Comment #256 - Posted by: Skeens at May 21, 2010 8:14 PM

As rxd 16:13

Comment #257 - Posted by: John Calgary 195/49/M at May 21, 2010 8:18 PM

10:43

I have no idea if that is a good time.

Comment #258 - Posted by: Hoyt at May 21, 2010 8:21 PM

Jeff
On treadmill
Time: 15:29

Tommy
On treadmill scaled to 30 squats
Time: 25:24

Comment #259 - Posted by: Jeff M at May 21, 2010 8:32 PM

12:13 rx

Comment #260 - Posted by: Raph at May 21, 2010 8:42 PM

oops it was really 12:37 rx

Comment #261 - Posted by: Raph at May 21, 2010 8:57 PM

M/20/5'8"/160

As Rx'd 12:20

Comment #262 - Posted by: Mark at May 21, 2010 9:21 PM

M/30/195/5'9"

11:55

Comment #263 - Posted by: Cnc at May 21, 2010 9:42 PM

rx'd

9:56

Comment #264 - Posted by: tpd122 m/23/5"8"/164 at May 21, 2010 10:10 PM

37/m/6/185

Rx'd

14:48

Comment #265 - Posted by: Jeremy A. Olive at May 21, 2010 10:34 PM

MGySgt. USMC M/48/6'2"/207

Only one round. Got called away just as I was finishing my first 50 squats. Time-1:32 for the quarter and 2:58 total. No excuses, just work.

OooRahh CrossFit

Comment #266 - Posted by: W.D. at May 21, 2010 10:38 PM

M/64/199-Four rounds for time of:
Run 400 meters
50 Squats
18:28 New PR!

Comment #267 - Posted by: peejay2 at May 21, 2010 11:02 PM

10:27 Difficult to watch!!....

Comment #268 - Posted by: Jason at May 21, 2010 11:44 PM

13:40 on treadmill.

Comment #269 - Posted by: EmilX at May 22, 2010 12:43 AM

CFWU x 3

~14:30 on treadmill @ 2%

Time is approximate because I hit the wrong button on the watch and didn't actually start timing until the second round. I divided the total time by 3 and multiplied by 4.

Comment #270 - Posted by: Darren, Pasadena, CA, 38m/5'10"/190lbs at May 22, 2010 2:07 AM

15:05 on treadmill

Comment #271 - Posted by: charles.burrow at May 22, 2010 3:37 AM

Rx'd

9:47

Comment #272 - Posted by: amped 35/M/190/6' at May 22, 2010 4:39 AM

As Rx'd

11:54

just started cf 2wks ago and LOVE it! my hubby got me hooked!

Comment #273 - Posted by: michelle* 27/f at May 22, 2010 7:05 AM

Changed it around a bit
Did 4 rds of ~100 m sprint and 50 squats.

6:20 each sprint was 13,14,16,17 seconds respectively

21/m/155/5'8

Comment #274 - Posted by: Clack_Attack at May 22, 2010 7:26 AM

10:58 as rx'd

Comment #275 - Posted by: Jon M 22/6'2/205 at May 22, 2010 7:42 AM

i am a few days behind but hittin the gym now.....do we use weight with the 50 squats or what? LET ME KNOW PLZZZZ

Comment #276 - Posted by: bobby at May 22, 2010 8:01 AM

As rx'd: 14:39

first time doing this one. 400s took longer than i thought. no where near my HS PR of 56 seconds!

Comment #277 - Posted by: Adam A. at May 22, 2010 8:26 AM

As Rx'd
M/32/215/6'
15:15

F/32/155/5'7"
3:24/4:15/4:25/4:42
16:47

Comment #278 - Posted by: nat&chris at May 22, 2010 8:29 AM

5'11", 42 y/o, 197#

10:52 as rx'd (hilly terrain)

Comment #279 - Posted by: monkeyman at May 22, 2010 8:35 AM

12 minutes flat, 10 mph on treadmill. Wifey messed up and did 800m sprints, 28 minutes for her.

Comment #280 - Posted by: Al at May 22, 2010 8:59 AM

11:35 pr by 22 seconds, next time sub 11. Squats too broken, need to string the 50s together.

Comment #281 - Posted by: Smithy/m/49/5'10"/165 at May 22, 2010 9:10 AM

I WONDER HOW A COUPLE OF ELITE CROSSFITTERS (JASON KALIPHA!) WOULD DO @ NFL COMBINE TEST!?
40 YARD DASH
MAX REPS OF 225 BENCH
VERTICAL LEAP
STANDING BROAD JUMP
20 YARD SHUTTLE RUN
60 YARD SHUTTLE RUN
3 CONE DRILL

Comment #282 - Posted by: PERRY at May 22, 2010 9:31 AM

9:04 as rx'd

Comment #283 - Posted by: Steve O M/44/5'9"/160 at May 22, 2010 9:44 AM

Did 5 rounds by accident
22:00

fighting a cold so very slow

Comment #284 - Posted by: Beemer (f/39/5'4"/125) at May 22, 2010 9:46 AM

M/33/5'4"/141lbs
As rx'd. Runs on treadmill
10:41 PR by almost two minutes

Comment #285 - Posted by: Matt Burritt at May 22, 2010 9:48 AM

Rxd 14:03

Comment #286 - Posted by: Jean-Paul Lara (26/m/5'10/168) at May 22, 2010 10:27 AM

M 6'0" / 180lbs / 33yrs

Not my best on this workout. 11:31. Felt 80% and it showed.

Comment #287 - Posted by: JoeK at May 22, 2010 10:34 AM

17:04

Treadmill @ 1% incline @6.7

Comment #288 - Posted by: Chris G. 43/6'1"/235 at May 22, 2010 10:47 AM

16:39

Comment #289 - Posted by: GregM at May 22, 2010 10:51 AM

11:59 as rx'd, on a track.

Comment #290 - Posted by: Matt, 21 Fitness at May 22, 2010 10:58 AM


9:12 pr

on a faq course which is short.ROM issues as well.


Comment #291 - Posted by: Kevin McClellan 48/M/195 at May 22, 2010 11:48 AM

warm up - slow 400m, stretching, 3x15 PU

Maynard Jackson HS track - about 1PM, 85+ degrees

as rxd

1:48/1:08/2:01/1:11/2:06/1:11/2:10/1:10 = 12:48 total (PR by 0:22)

Comment #292 - Posted by: Pete - Decatur, GA at May 22, 2010 12:01 PM

12:04 two times ago
11:50 last time


11:05 .... Sheet PR!

This is one of the first few workouts that got me hooked on Crossfit a year ago. Good stuff!

Comment #293 - Posted by: Shane/31/6'/190 at May 22, 2010 12:17 PM

11:19

I really liked the Chariots of Fire remix on the original video. What happened?!

Comment #294 - Posted by: Ezekiel - CrossFit Coastal at May 22, 2010 12:35 PM

m/22/185

12:25

Comment #295 - Posted by: harry at May 22, 2010 12:59 PM

CFWU x 3

WOD: adjusted the workout slightly: 4 rounds for time:

1. 450m Run
2. 50 x Squats

16:48 PR by 1:35

M/40/6'1"/250

Comment #296 - Posted by: Dean at May 22, 2010 1:00 PM

8:59 as rx'd

Comment #297 - Posted by: Hazzard at May 22, 2010 1:00 PM

C-
14:37

Comment #298 - Posted by: Jeff & Charity @ CF Snohomish at May 22, 2010 1:09 PM

18:15 w/ 50lb weight vest. 19:00 last time w/o weight vest. extremely happy with improvement.

Comment #299 - Posted by: Nate J at May 22, 2010 1:41 PM

16:05

Comment #300 - Posted by: tdhalls at May 22, 2010 2:11 PM

18.20

Comment #301 - Posted by: WELSH TOM 81kg at May 22, 2010 2:56 PM

3 rft

400m run
35 squats

8:30
could have scaled up but wanted to compare time to last august (10:17)

Comment #302 - Posted by: jsr at May 22, 2010 3:05 PM

WOD

as rx'd, 11.20

All squats unbroken,runs too slow !too hot ! i'm Scottish ! we're no made for hot weather !not quite, make me dizzy !slower than the last few times i've done this,5 mins break then opt wod ,startin wi 3 x 30m sprints,x 3, then kbs,b/j's,dblrs.

Comment #303 - Posted by: Pedro Barrera Scotland at May 22, 2010 3:10 PM

23 / M / 5'9" / 135lbs

15:14

Then I went out to a park and practiced some very basic Parkour shoulder rolls and vaults over a fence. Fun times.

Comment #304 - Posted by: BC at May 22, 2010 3:29 PM

3 mile run
22:04
then
3 rounds
25 Squats, 25 Sits
4:46
Then 20 Pull-Ups

Comment #305 - Posted by: dyagg at May 22, 2010 3:32 PM

M/30/5'9"/185

Rx'd: 11:45 ...........muscle failure couldn't keep up with the cardio.

Comment #306 - Posted by: Graig at May 22, 2010 4:19 PM

"jelly legs" as rx'd
Run: 400m
SQ: x50
4 rounds, 12:31
0:57 faster than last time, PB by 0:02.

Comment #307 - Posted by: Harpo m/42/5'7" at May 22, 2010 4:22 PM

As RX'd.... 16:38... 90 degrees in S. Texas @ 5 p.m.

Comment #308 - Posted by: PMyers/6'0/185 at May 22, 2010 4:24 PM

rx'd

8:41

Comment #309 - Posted by: jay m/26/5'10"/165 at May 22, 2010 4:33 PM

18:42 for .325 mi at home vs
12:43 @ 8.5 mph 7/9/09
18:02 for 4x .325 mi at home 5/29/09
13:28 @ 8.1 mph x 3, 8.5 mph x 1 9/29/08
13:35 @ 8.1 mph x 4 7/15/08
13:53 at 8.1,8,8.1 mph. squats 32/18 reps 2/22/08
14:56 on treadmill 6.5 to 8 mph 5/27/06

i'm sticking to treadmill! m/52/172

harder and farther at home. m/53/173

Comment #310 - Posted by: kevin o at May 22, 2010 4:47 PM

M/45/6'1"/190

12:34 felt faster but wasn't

Comment #311 - Posted by: medic8 at May 22, 2010 5:48 PM

11:50

Compare to:
090520 - 13:54
080927 - 13:15
080714 - 13:51
080221 - 14:11

Comment #312 - Posted by: B. Rhaly at May 22, 2010 6:14 PM

14:28 (pr)

Comment #313 - Posted by: GU997 M/40/185/5'10" at May 22, 2010 6:19 PM

Luc 11:19
Charles 11:29

Comment #314 - Posted by: Charles L at May 22, 2010 7:29 PM

As rx'd: 11.29

Comment #315 - Posted by: Honcho M/31/5'10"/170 at May 22, 2010 7:52 PM

as rx'd 13:52
legs hate me

Comment #316 - Posted by: Eamon at May 22, 2010 10:45 PM

12:06

Comment #317 - Posted by: Pacers at May 23, 2010 3:20 AM

15 minutes

Comment #318 - Posted by: Ted Zink at May 23, 2010 5:15 AM

M/31/185

As rx'd:

13:01

Very slow on the runs. So sloooow.

More better faster

Comment #319 - Posted by: Marty at May 23, 2010 6:49 AM

as rx'd

12:17

Comment #320 - Posted by: Bells m/37/195 at May 23, 2010 6:58 AM

11:28, too close to dinner

Comment #321 - Posted by: Bone/ 5'9" /166# at May 23, 2010 8:13 AM

10:30

Comment #322 - Posted by: Donny at May 23, 2010 10:03 AM

m/47/177
DL work up to 325
rx'd 14:05

Comment #323 - Posted by: Troy at May 23, 2010 10:26 AM

16.20 after 5k

Comment #324 - Posted by: sx360e at May 23, 2010 11:05 AM

9:32 [Allegedly the soccer field I ran around is slightly smaller than regulation]

Comment #325 - Posted by: Logan Gelbrich M/24/6'3''/210 at May 23, 2010 11:47 AM

4 rounds of:
Run 400 yards
50 squats w/ 45lb barbell. Time: 21:00 minutes

1 arm side lifts w/ 45lb barbell (24 each arm)

20 minutes elptical (3.5 miles).

64 days till Hell Week

Comment #326 - Posted by: Shawn Becker at May 23, 2010 1:23 PM

12:38

Comment #327 - Posted by: rlh at May 23, 2010 2:20 PM

13.51, Best I remember doing was over 14

Comment #328 - Posted by: apolloswabbie at May 23, 2010 2:39 PM

15:45 as rx'd on farm with hills

Comment #329 - Posted by: Espinosa m/25/5'11"/165 at May 23, 2010 3:14 PM

Probably won't be running anytime soon, did this today:

Row 8min x 2 (2:00 rest)

2168m
2075m

1st rnd was the best feeling row in a long time. 2nd rnd, not so much.

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

Comment #330 - Posted by: brian p at May 23, 2010 3:46 PM

Rx'd

12:29

Comment #331 - Posted by: Klorg at May 23, 2010 5:05 PM

puppies
3 rounds
run 400m (13 houses at home)
(unbroken:hard)
20 squats
(unbroken:moderate)
8:12 (avg: 2:44)

Comment #332 - Posted by: cory at May 23, 2010 5:38 PM

35yom / 206lbs

Pack, 3 rounds for time:
Run 400 M
35 Squats

1. 3:15
2. 3:55
3. 4:01
Total: 11:12 (PR)

Waited all day to do this one (Sunday), so I thought I'd have been less motivated. However, after warming up and stretching, I motored. Finished under 3 minutes sooner than lat time! Really glad I made myself get out and do this.

Comment #333 - Posted by: Bphantom at May 23, 2010 5:48 PM

21 M/ 175 lbs/ 5'11

As rx'd:
10:05

Comment #334 - Posted by: Derek at May 23, 2010 6:08 PM

M/22/174/6'2"

As Rx'd:
13:29

My legs are made of jello...

Comment #335 - Posted by: Jordan D. at May 23, 2010 7:49 PM

30-M-250lbs

As Rx'd:
10:25

Comment #336 - Posted by: Rodney at May 24, 2010 1:25 AM

M-30-250lbs

As Rx'd:
10:25

Comment #337 - Posted by: Rodney at May 24, 2010 1:26 AM

15:15

As Rx'd

Ran on treadmill

Comment #338 - Posted by: JT at May 24, 2010 2:06 AM

Four rounds for time of:
Run 400 meters
50 Squats

14:14
---------------------------
Compare to 090709

11:57

Comment #339 - Posted by: Louis Herrera 51 70" 177 at May 24, 2010 6:29 AM

M/ 36/ 132 lbs/ 5'-6"
As Rx: 11:25 - my WORST attempt for this WOD. I'm usually in the 10 mins or slightly under.. I couldn't get my air squats to fire quickly I was just doing 5-10 few at a time with a very very slight pause at the top. Not sure I know why my time was sooo much slower than normal.. I was off a rest day as well.. I did have a few slight muscle pulls.. one in my hip, and my wrist, but that shouldn't have really hampered my air squats too much. I finished with some overhead squats.

Comment #340 - Posted by: Anton at May 24, 2010 9:48 AM

EJ
M/37/170
11:40
EJ

Comment #341 - Posted by: EJ at May 24, 2010 10:26 AM

4 rounds
.25 mile run on treadmill
50 squats

14:32

Faster next time. Semper Fi.

Comment #342 - Posted by: MajorDad M/50/6'3"/160 at May 24, 2010 12:36 PM

17:04

Comment #343 - Posted by: ninjaken99 at May 24, 2010 1:03 PM

6:13
7:24

220x + 25, four rounds

Comment #344 - Posted by: deano at May 24, 2010 1:38 PM

11:11 as Rx'd

Comment #345 - Posted by: Jette 40/M/5'11"/175 at May 24, 2010 2:06 PM

12:42

Comment #346 - Posted by: Raybone at May 24, 2010 3:22 PM

M/33/142lbs/5'5"

11:13

Comment #347 - Posted by: Brandon Burritt at May 24, 2010 4:26 PM

16:30 as rx'd. should have pushed harder

Comment #348 - Posted by: trojananteater at May 24, 2010 6:29 PM

mixed this one up a bit (don't ask me how):
3 rounds
1k meter run
50 squats
19:00

Comment #349 - Posted by: dingrr 51/m/170 at May 24, 2010 6:54 PM

Scaled to;

Four rounds for time of:
Run 200 meters
25 Squats

9:44

Still getting over a head cold so this wasn't my best effort.. Could have run a lot faster.

Comment #350 - Posted by: Cass R - 22 / Female / 5'8 at May 24, 2010 7:23 PM

14:10 rx'd getting back from knee pain from soccer. Feels good to work hard and outside on a 90 degree day.

Comment #351 - Posted by: JLG - 48 / male / 5'10 / 170 at May 24, 2010 7:35 PM

24/m/165lbs/70"

as rxd
11:35

Comment #352 - Posted by: Eric-Clint, Texas at May 24, 2010 8:36 PM

13:56 as rx'd after a fantastic long weekend in Kelowna, BC

Comment #353 - Posted by: Josh M/24/6'1"/177 at May 24, 2010 9:23 PM

Started off well then had my chronic hamstring injury rear it's angry head midway throught the second 400.

I was pretty upset. Starting the icing right off and I'll be back on track pretty quick, I hope.

Comment #354 - Posted by: Sethro M/37/5'9"/185 at May 24, 2010 11:01 PM

11:28

Comment #355 - Posted by: Bone/ 5'9" /166# at May 24, 2010 11:17 PM

I did the workout in 9:30.

Comment #356 - Posted by: Eric Morgan at May 25, 2010 12:52 AM

M 36/5'10"/170

17:00

Comment #357 - Posted by: Rholl at May 25, 2010 6:19 AM

35/M/207

13:18

Comment #358 - Posted by: Ralphy at May 25, 2010 8:50 AM

1.48 / 1.21
2.02 / 2.06
2.21 / 2.11
2.24 / 1.42
Time: 15:59

Comment #359 - Posted by: xbadamsx at May 25, 2010 8:57 AM

4 rounds

run 400m (indoor track)
50 squats

13:33

squats were slow

Comment #360 - Posted by: cbecker at May 25, 2010 9:26 AM

As rx'd, 10:09 (PR by 2 min).

This was awful. Did this at the local track. Tried to push hard on Round 3 run, but was running out of legs on Round 4. Squats were unbroken except for a few very short breaks in Round 3. Lower back and legs dead after this.

Approx. Splits:

400m Squats

Round 1 1:15 1:05
Round 2 1:25 1:10
Round 3 1:25 1:15
Round 4 1:35 1:00

Comment #361 - Posted by: Mel/37m/5'10"/175 at May 25, 2010 10:46 AM

M 25/5'11"/163

As RX'd 9:29

Comment #362 - Posted by: Scott at May 25, 2010 12:01 PM

M 25/6'0"/163

9:29

Comment #363 - Posted by: Scott at May 25, 2010 12:03 PM

13:23

averaged 3:21 a round

Comment #364 - Posted by: CME at May 25, 2010 12:49 PM

9:34

Was shooting to keep it under 10 min, so I felt very good about this one. Felt like I really pushed myself to get this time.

M/25/5'11''/195

Comment #365 - Posted by: Kent at May 25, 2010 2:06 PM

16:21
last time 14:10
I have not been eating right!!

Comment #366 - Posted by: marty c m/47/6'/240 at May 25, 2010 2:40 PM

20:00 as rx'd

Comment #367 - Posted by: bobby at May 25, 2010 3:07 PM

20mins rx'd

Comment #368 - Posted by: bobby at May 25, 2010 3:08 PM

@ the track
As rx'd

14:05

legs were sore from a squat
workout i did the day before
legs and lower back slowed me
down...looking for a better time

Comment #369 - Posted by: N_Rahim 28/m/145# at May 25, 2010 3:53 PM

26/m/5'8"/150

as Rx'd: 10:59 - 5 seconds slower than PR from 11/08

Kinda sad that I haven't gotten any better or worse since then. Dang.

Comment #370 - Posted by: Matt Laney at May 25, 2010 4:13 PM

As rx'd: 14:10

Comment #371 - Posted by: Raze at May 25, 2010 4:26 PM

As Rx'd.
100521 12:14 (PR)
090709 13:35
090520 14:43


"Mrs. Miyagi"
100521 11:39

Comment #372 - Posted by: Miyagi 30/m/162.6# at May 25, 2010 5:39 PM

Rx - 16:16.

39/M/203#

Comment #373 - Posted by: Greg at May 25, 2010 6:19 PM

ouch!! 14:27

Comment #374 - Posted by: Cody at May 25, 2010 6:29 PM

Trying to recover mentally since getting back from pre-Ranger school last month.

12:40 on this WoD, but upon reflection, I really wasn't going 100%. Need to start ramping up my intensity again!

Comment #375 - Posted by: Allen in UK at May 25, 2010 6:53 PM

15:00

Comment #376 - Posted by: ecp2 at May 25, 2010 8:10 PM

14:18

Comment #377 - Posted by: bookworm at May 26, 2010 2:10 AM

11:12 Pr by 8 seconds

Comment #378 - Posted by: J-F/19/155/5'9 at May 26, 2010 12:05 PM

13:00
All 400s were about 60 seconds (the first was 58)
I need to learn to squat faster.

Comment #379 - Posted by: Mitch at May 26, 2010 12:26 PM

20:30

Comment #380 - Posted by: Chris O. M/40/5'10"/233 at May 26, 2010 12:45 PM

11:32 (pr)

Comment #381 - Posted by: al deezy (33-m-155) at May 26, 2010 2:35 PM

TIME - 13:10 (PR is one minute faster)

Comment #382 - Posted by: smithwick's at May 26, 2010 9:34 PM

M/33/159 6'1

13:27 pr

Comment #383 - Posted by: Nathan Barnet Herrera at May 27, 2010 3:44 AM

m/37/5'11/214

15:29

Comment #384 - Posted by: Keith M at May 27, 2010 8:02 AM

Jack - 12:51 (ran at 16, 15, 15, 15)
Rob - 15:00

Comment #385 - Posted by: Jack - THFC at May 27, 2010 8:18 AM

Approximately a 20 minutes run with RIDICULOUS hills...so didn't do this WOD.

Comment #386 - Posted by: Jross-170lbs-M-35yo at May 27, 2010 8:46 AM

05/26

Sub'd 500 C2 rows:

16:59

Comment #387 - Posted by: tommykrackcorn at May 27, 2010 12:47 PM

m/41/169/5'9"

As rx'd 14:02

Better than last time of 14:24

Comment #388 - Posted by: Richie D. at May 27, 2010 1:30 PM

m/178cm/88kg/34y
as rx'd
12:29 pr (old pr 14:35)

Comment #389 - Posted by: gepeto at May 27, 2010 1:51 PM

Still getting used to running in fivefingers.

11:06

[9:48]

Comment #390 - Posted by: JonK at May 27, 2010 3:43 PM

CFWUx1
10:58
2:30-2:40-2:50-2:58

Comment #391 - Posted by: Doug at May 27, 2010 10:06 PM

24.m.140.65"

as rx'd
13:59(Lot)(PR)

Last Time (Gym Treadmill and PR):
17:25

Last Time (Lot and PR):
15:25

Last Time (Home Treadmill and PR):
13:38 @11mph

Comment #392 - Posted by: Francis Vu Nguyen at May 27, 2010 11:21 PM

as rx'd

12:39

Harder than I thought, especially after a stores carry for PT this morning.

Comment #393 - Posted by: Brian R - 28 / M / 5'9" at May 28, 2010 2:37 AM

31/m/71"/176#/Bethlehem, PA

CFWU x3 at Gold's Gym: Lehigh Valley
10:49

My wife -> 11:00

Comment #394 - Posted by: Archer6479 at May 28, 2010 7:44 AM

m/41/184

CFWU x 1

Scaled to 3 rounds of:

400 meter run
20 squats

9:90

Comment #395 - Posted by: Charlie N at May 28, 2010 7:52 AM

CFWUx3
BWU

13:53 as rx'd

Ernest 39/M/61"/163

Comment #396 - Posted by: twiki2 at May 28, 2010 2:51 PM

14:58

Comment #397 - Posted by: Sean M/25/5'9"/170 at May 28, 2010 9:04 PM

CF warm up

Times Me- 10:51 Lori 13:17

Comment #398 - Posted by: Madman75326 at May 29, 2010 9:41 AM

16:35

Comment #399 - Posted by: MaroonSwim at May 29, 2010 12:48 PM

m/36/5'9/179
CFWU-3. From home. Pushups all rounds. No HSPU or Burgener or DU.
13:18
Very disapp. Esp runs. Hopefully due in part to 6 400's Endurance night before.
Squats not bad. Tried to focus on little narrower stance & pushing knees out.
2.58
3.22
3.28
3.28
7/9/09: 13:07 - from home.
5/20: 14:17 - messed up route at home.
11/7/08: 12:47 indoors at gym.
9/27/08:12:55 at home
7/14: 13:34 at home
2/21: 11:25 indoor track

Route: Start at end of concrete. Run to stripe on other side of RR tracks & back to front porch.

Comment #400 - Posted by: jrm at May 30, 2010 5:16 PM

12:52

Comment #401 - Posted by: MikeyPaul/m/28/170/5'8" at May 30, 2010 8:15 PM

as rx'd
11:31

Comment #402 - Posted by: schinizel/m/31/5'9/150 at May 30, 2010 10:54 PM

14:25. PR is 12:45.

Comment #403 - Posted by: morisong at May 30, 2010 11:53 PM

Drew: 14:10
Colt: 16:31
Benj:  13.18

Comment #404 - Posted by: Leavitt crew at May 31, 2010 5:59 PM

11:34

from my garage to back of glenn's driveway.

Comment #405 - Posted by: mwf at June 1, 2010 9:43 AM

10:49 ran at 10mph, could have gone faster

Comment #406 - Posted by: gary martins at June 1, 2010 10:04 AM

Jeff
11:20

Comment #407 - Posted by: Jeff & Charity @ CF Snohomish at June 1, 2010 10:18 AM

090709

29:51

100521

3 rounds
Run 400 M
35 Squats

13:54

Comment #408 - Posted by: EMelton at June 2, 2010 5:57 AM

6-1-10
sub running for 2:25 20" bx jumps
17:19

Comment #409 - Posted by: PB m/43/6'/155 at June 2, 2010 6:22 AM

31 yom, 190 lbs


13:05 as rx'd


pr is 12:00

Comment #410 - Posted by: Jeff Weltmer at June 3, 2010 4:44 AM

49/m/190

As Rx'd. 17:13

Comment #411 - Posted by: denob at June 3, 2010 7:58 AM

1st WOD after being sick with mono for 4 weeks. Probably should've scaled it, but didn't.

as rx'd
19:45

Got some catching up to do ... can't wait!

Comment #412 - Posted by: Callum at June 7, 2010 8:56 PM

14:54

Comment #413 - Posted by: dcyn at June 15, 2010 6:33 AM

17:15

Comment #414 - Posted by: splint at June 16, 2010 12:16 PM

10:34 As r'xd

Comment #415 - Posted by: Tyler Holt at June 16, 2010 5:25 PM

F, 31yrs, 5'9", 212lbs

26:34 as rx'd

Mom
23:06 as rx'd

Comment #416 - Posted by: Leea at June 17, 2010 2:28 PM

M/38/5'8"/220#
14:56

F/27/5'3"/135#
14:22

Comment #417 - Posted by: B K at July 14, 2010 2:45 PM

15:49

Comment #418 - Posted by: michael leach at August 12, 2010 4:56 AM

As rx'd 16:13
Sucked in 110 AZ sun.

Comment #419 - Posted by: chaps at August 18, 2010 5:30 PM

m/23/74/1.74

15:41.65 rxd

Comment #420 - Posted by: nego at April 18, 2013 12:18 PM

As rx'd: 13:10 with cold hands...15deg wind chill on the track in shorts and tshirt :)

Comment #421 - Posted by: Tim P. at April 18, 2013 12:46 PM

.25 miles on treadmill subbed for 400m run.

15:06

Comment #422 - Posted by: Julio V m/35/5'6/178 at April 19, 2013 6:47 AM

11 min 04 for me today

Comment #423 - Posted by: ciprian at May 7, 2013 7:19 AM
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