May 21, 2010
Four rounds for time of:
Run 400 meters
Post time to comments.
Compare to 090709.
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
did anyone catch what the baby was doing?
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.
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.
Thats hilarious and nice to see JeffT represented in the pic
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????
I agree , that dude is very funny
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!
#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.
"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.
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.
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.
"Who else wants some of Debo?!?!"
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.
Oh my gosh! This was my very first CF WOD. I thought it looked "easy" on paper...haha! Then I was hooked!
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.
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.
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.
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.
i'm new to crossfit, buddy of mine got me into it. this is day two. i love it.
time was 11:01
Zac Pine is Badass. Its gear to see this video again.
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)
Awesome video Heber, as always yours are the best and Ben is hilarious!!
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?
Under certain circumstances, profanity provides a relief denied even to prayer.
This was my first WOD ever. I thought I could hang with Chris and Zac for sure...little did I know. Great workout!
#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.
400 meter run
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'.
Crossfit Sri Ram Ashram, India
Vijai Raj 8:26
not doing this workout cause i dont want too
Hire that guy for the CF Games RIGHT THIS SECOND!
As Rx'd: 12:10
Running was on a treadmill, so it took time to get up to speed (so I enjoyed the rest!).
WOD as rx'd
Last time=8.56(3 rounds)
My 3rd round was the slowest. Doing that extra round hurt!
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?
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.
I'd rather the profanity then constant religious quotes and comments. Spiritual fine, religious no.
Sub 11, not sure of the seconds.
M 41 6'02" 200lbs
#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)
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!
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.
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. ;)
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
10:04 new PR
Trying to get under 10min!
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!
On 16th of April:
Four rounds for time of:
Run 400 meters on treadmills
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!
14:16 (13:36 is PR to beat!!!)
Four rounds for time of:
Run 400 meters
Speaking of music on the video...Who sings that song???
Did this WOD on Wednesday as rx'ed in 10:27
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!!!!
#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.
As Rx'd 11:45
as rx'd 13:41
as rx'd: 12:44
ran 2.15 miles
wod as rx'd
ran 2.15 miles
total time: 40:08
#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.
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.
#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.
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.
11:49 Way to slow
Runs farther than 400m, I think 450m
As rx'd: 11:33
Josiah: Rx'd 9:59
Natalie: Rx'd 10:30
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.
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!
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.
Camp Liberty, iraq
FOB Cobra, Iraq
.5 mile stationery bike
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!!!
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...
10:39 as rx'd
FOB Cobra, Iraq
Defeat never comes to any man until he admits it.
13:20 (would be a few seconds faster but I hit "stop" instead of "select" to view my mileage in the last 400m round.
11:24 PR i think hehe
yes, head down on back squat -actually, in a neutral position. Definitely not up, but chest should be up.
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!
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.
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 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.
#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.
As Rx'd 10:23
Started to rain half way through; I think it helped me out.
Thanks bingo you're a stand-up guy. I appreciate the cordial tone.
34 yom 225 bwt
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)
1st day of CrossFit.
Love it already. Could've knocked off 3+ mins but didn't want to burn out too fast on my first day.
#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.
Crossfit brand x scaling
3 rounds of 400 and 50
Dude, I could barely walk after that. I can't imagine trying to walk across the rocks in Afghanistan tomorrow. Should be comical.
14:45, runnin on a treadmill, i think it slowed me down, next time i'll do it on the ground
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?
As Rx'd 10:50
Wow, my first post!
As rx'd plus....
4 rounds: 400m, 50 squats, 10 hanging pull ups: 13:20
125# SJ x5
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).
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.
Second day doing crossfit and loving it. Walking on rubber bands right now.
As rx'd 12:42
15:11 (PR by 3:37)
#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.
Take a week off. Rest. Get LOTS of sleep. Eat lots of good food.
Did 800m on treadmill....40:18
Sidelined with an supraspinatus / tendon injury of my right shoulder
Pull ups & Sit ups
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?
All squats unbroken. Ran second half against the wind in a New Orleans steamy 91 degrees 85% humidity
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!
Four rounds for time of:
Run 400 meters
We went to the track today, so runs were right.
last time 15:47
last time 15:06
time befor 21:12
First time doing this one, that last set of squats is killer in this one. Whew.
As rx'd with treadmill at 2% grade: 17.09
PR for the old fart!
off 12:38(PR) but squats unbroken
400m run inside below gym and outside too many turns
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
#156 I second that.
"Free" or not, the goal of CF is monetization. Reach the most people, make the most money.
CFWU x 3; no pullups
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.
Did it tuesday as rx' d in 9' 49" new pr
first 400 in 1' 11 new pr
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.
3/4 pullups strict
appx 15 mins
1 st round 2' 11"
2nd 2' 26"
3rd 2' 37"
4th 2' 34"
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).
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.
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.
15:20 as RX'd
Humidity in not my friend!
CFWU X 3 (switched Dips with HSPU X 5 reps)
as rx'd: 10:49
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.
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.
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!
What's the name of the song and/or artist in the NW regional vid?
Did the Shoulder to Overhead/Burpee WOD from yesterday first, then this one
Rx'd: 11:07 (PR)
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?
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...
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.
15:53 subbed 500m row for run
bad baggage 50lbs
13:31, wife did 12:16.......I hate when she whips my ass
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.
rx'd took 14:00 flat. not the best but alright
.25 mile run
50 air squats
10:05 05/21/2010 (track)
10:30 07/09/2009 (track)
13:15 as rx'd
As RX'd, at Husky Stadium:
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.
Wow...almost 2:00 slower than TM/400M time. Bleh.
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..
age 20 bw 170
pr by 7 secs. apparently brian t was being a nazi on the stopwatch
age 20 bw 170
pr by 7 secs. apparently brian t didn't want me to get under 9 mins. i have no feeling from the waist down
31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Subbed 500M Rows
Foam roll after
Slight hill on our 400m loop.
On a Treadmill - 13:00 Flat
"Illegitimi non carborundum!"
CG E-City CrossFit;
12:34-54 seconds faster than last time!!!
ran on HS track and used med ball for squats
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.
Scaled to half. 17:00. Soooooo out of shape right now. My PR is less time as Rx'd.
W/U: bike ride, 1k (not timed).
Sub'd 800m bike rides for runs: 12:47.
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.
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.
50 Air Squats
I run so slow...
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.
did 4 rounds of 400 meter runs, and 25 squats 13:38, done after yesterdays wod
I had to walk down stairs to go outside and run and my legs were shaky! Endurance is getting better everyday though.
Nice WOD...Speal and Pine are machines.
I know I can do better, goal next time is unbroken <10:00
oh and how a PT belt saved my life!
13:23 (pr x 38 seconds)
Ran at high school track which measures 400m.
2010-05-32: 13:45. Rnds@3:24,3:33,3:31,3:16.
2009-07-06: 17:06 (ohs with bh)
(last time - 11.20 just over a year ago)
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.
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
really focused on squat form, paid the price in time...
11:33 not sure of exact run distance.
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
5 rounds!! whoops...
(under 10 min at 4 rounds)
Al Udeid "Track"
Adam - 10:52
4 x around the block (650m), 50 squats
Rx + 1000m
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.
10:16. Not sure if exactly 400M.
2 x cfwu
Scaled down to BrandX "Pack"
3 x rounds
35 air squats
13:50 on a treadmill
400's on cross-country course behind the barn...
as rx'd 9:59(pr)
As rxd 8:47
Personal best. Been training 5000 ft asl just got back to ground level. Legs and lungs felt really good today.
I have no idea if that is a good time.
On treadmill scaled to 30 squats
oops it was really 12:37 rx
As Rx'd 12:20
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.
M/64/199-Four rounds for time of:
Run 400 meters
18:28 New PR!
10:27 Difficult to watch!!....
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.
just started cf 2wks ago and LOVE it! my hubby got me hooked!
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
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
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!
5'11", 42 y/o, 197#
10:52 as rx'd (hilly terrain)
12 minutes flat, 10 mph on treadmill. Wifey messed up and did 800m sprints, 28 minutes for her.
11:35 pr by 22 seconds, next time sub 11. Squats too broken, need to string the 50s together.
I WONDER HOW A COUPLE OF ELITE CROSSFITTERS (JASON KALIPHA!) WOULD DO @ NFL COMBINE TEST!?
40 YARD DASH
MAX REPS OF 225 BENCH
STANDING BROAD JUMP
20 YARD SHUTTLE RUN
60 YARD SHUTTLE RUN
3 CONE DRILL
Did 5 rounds by accident
fighting a cold so very slow
As rx'd. Runs on treadmill
10:41 PR by almost two minutes
M 6'0" / 180lbs / 33yrs
Not my best on this workout. 11:31. Felt 80% and it showed.
Treadmill @ 1% incline @6.7
11:59 as rx'd, on a track.
on a faq course which is short.ROM issues as well.
warm up - slow 400m, stretching, 3x15 PU
Maynard Jackson HS track - about 1PM, 85+ degrees
1:48/1:08/2:01/1:11/2:06/1:11/2:10/1:10 = 12:48 total (PR by 0:22)
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!
I really liked the Chariots of Fire remix on the original video. What happened?!
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
18:15 w/ 50lb weight vest. 19:00 last time w/o weight vest. extremely happy with improvement.
could have scaled up but wanted to compare time to last august (10:17)
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.
23 / M / 5'9" / 135lbs
Then I went out to a park and practiced some very basic Parkour shoulder rolls and vaults over a fence. Fun times.
3 mile run
25 Squats, 25 Sits
Then 20 Pull-Ups
Rx'd: 11:45 ...........muscle failure couldn't keep up with the cardio.
"jelly legs" as rx'd
4 rounds, 12:31
0:57 faster than last time, PB by 0:02.
As RX'd.... 16:38... 90 degrees in S. Texas @ 5 p.m.
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
12:34 felt faster but wasn't
090520 - 13:54
080927 - 13:15
080714 - 13:51
080221 - 14:11
as rx'd 13:52
legs hate me
Very slow on the runs. So sloooow.
More better faster
11:28, too close to dinner
DL work up to 325
9:32 [Allegedly the soccer field I ran around is slightly smaller than regulation]
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
13.51, Best I remember doing was over 14
15:45 as rx'd on farm with hills
Probably won't be running anytime soon, did this today:
Row 8min x 2 (2:00 rest)
1st rnd was the best feeling row in a long time. 2nd rnd, not so much.
run 400m (13 houses at home)
8:12 (avg: 2:44)
35yom / 206lbs
Pack, 3 rounds for time:
Run 400 M
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.
21 M/ 175 lbs/ 5'11
My legs are made of jello...
Ran on treadmill
Four rounds for time of:
Run 400 meters
Compare to 090709
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.
.25 mile run on treadmill
Faster next time. Semper Fi.
220x + 25, four rounds
16:30 as rx'd. should have pushed harder
mixed this one up a bit (don't ask me how):
1k meter run
Four rounds for time of:
Run 200 meters
Still getting over a head cold so this wasn't my best effort.. Could have run a lot faster.
14:10 rx'd getting back from knee pain from soccer. Feels good to work hard and outside on a 90 degree day.
13:56 as rx'd after a fantastic long weekend in Kelowna, BC
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.
I did the workout in 9:30.
1.48 / 1.21
2.02 / 2.06
2.21 / 2.11
2.24 / 1.42
run 400m (indoor track)
squats were slow
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.
Round 1 1:15 1:05
Round 2 1:25 1:10
Round 3 1:25 1:15
Round 4 1:35 1:00
As RX'd 9:29
averaged 3:21 a round
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.
last time 14:10
I have not been eating right!!
@ the track
legs were sore from a squat
workout i did the day before
legs and lower back slowed me
down...looking for a better time
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.
100521 12:14 (PR)
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!
All 400s were about 60 seconds (the first was 58)
I need to learn to squat faster.
TIME - 13:10 (PR is one minute faster)
Jack - 12:51 (ran at 16, 15, 15, 15)
Rob - 15:00
Approximately a 20 minutes run with RIDICULOUS hills...so didn't do this WOD.
Sub'd 500 C2 rows:
As rx'd 14:02
Better than last time of 14:24
12:29 pr (old pr 14:35)
Still getting used to running in fivefingers.
Last Time (Gym Treadmill and PR):
Last Time (Lot and PR):
Last Time (Home Treadmill and PR):
Harder than I thought, especially after a stores carry for PT this morning.
CFWU x3 at Gold's Gym: Lehigh Valley
My wife -> 11:00
CFWU x 1
Scaled to 3 rounds of:
400 meter run
13:53 as rx'd
CF warm up
Times Me- 10:51 Lori 13:17
CFWU-3. From home. Pushups all rounds. No HSPU or Burgener or DU.
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.
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.
from my garage to back of glenn's driveway.
10:49 ran at 10mph, could have gone faster
Run 400 M
sub running for 2:25 20" bx jumps
31 yom, 190 lbs
13:05 as rx'd
pr is 12:00
1st WOD after being sick with mono for 4 weeks. Probably should've scaled it, but didn't.
Got some catching up to do ... can't wait!
F, 31yrs, 5'9", 212lbs
26:34 as rx'd
23:06 as rx'd
As rx'd 16:13
Sucked in 110 AZ sun.
As rx'd: 13:10 with cold hands...15deg wind chill on the track in shorts and tshirt :)
.25 miles on treadmill subbed for 400m run.