gonna do 2.4 km

For those of you who do CFE, when a mainsite WOD comes up like this one, do you choose one or the other? Or do you do both?

Deb, it depends what I'm training for. If it's a short race (10K or less) I do both for the speed. If it's longer (10 miles to 50-miler) I skip this and do my CFE/Long workout.

just did mondays wod...OMG!!!

It is weird (and kind of non-Crossfitty) that the rest period is not prescribed. There is a huge difference between doing 800s with a three-minute rest, or 800s with a ten-minute rest.

Actually ran this workout today (Tuesday) based on a friend's recommended running program. I've never posted on the site before but when I saw today's WOD, I figured it was a sign.
Did roughly a mile warmup, then jogged 400m in between each 800m interval. Ran on a track.
-2:52
-2:57
-2:58
-2:58

Brad,
Did you think it was weird (and kind of non-CrossFitty) on the Press workout yesterday when no rest periods were prescribed?

Brad,

Rest as needed is just prescribing the same rest period as is on days like today's shoulder press 5-5-5-5-5

rest until you feel ready to perform.... ie feel fully recovered.... ie feel as though you have replenished as much of your creatine stores as possible and have glucose ready to burn.

It will take you and I different amounts of time to accomplish this and that's ok, that's why it's rest as needed.

That kind of response to a valid question(although poorly worded) is not helping HQ's image, Tony. Simply responding as Chris did, with an explanation of the logic, would have been more professional.

Rest as needed. Not enough to cool down, but not too short for full recovery.

Not sure about this, but it may depend on your ability to recover (or capacity) that dictates the amount of rest in between rounds. For me this is the point of not specifying a rest period...its a way of gauging where I am. However, it takes a some mental fortitude and confidence to know this. Personally I think I'm more comfortable when HQ specifies the rest.

My trainer recommends staying in the "uncomfortable" zone

I love the videos with the summaries of what happened at the events and whoever that guy is, narrating. It's such a nice change of pace from the collection of 200 1-second clips with devil music blaring over it. Now, I gotta admit I do like devil music but it does get to be a little much sometimes. Not EVERYTHING has to kick maximum ass ALL the time. Great video.

Am I wrong in assuming this is with a continuously running clock and longer rests will result in correspondingly higher times?

recovering from regionals:

1500m row 5:46
rest 1min
1500m row 5:40

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

If you want to give yourself good ample rest without feeling like you're wasting time, sprint 800m then walk 800m, do that 4 times and there's your wod

I don't know you guys but If you can run a 2:30 800 meter or a 2:40 resting 10 minutes or fully recovering why speed up through the workout? why running more than 3:00 each 800 resting less than 5 minutes and the intensity of the sprint might be lower?

I think resting as needed you will be able to keep more intensity in all the 800 meters sprints.

that's just my 2 cents.

SANTI

#10, Evan

Your right. I'm thinking back to what Louis Simmons of West Barbell said about repetitive movements at low intensity...it turns you into an assembly line worker, working at the same pace and only capable of working at that pace.

But HQ is my trainer, and when coach doesn't explain things in every detail I have to fill in the gaps...using common sense with the knowledge that GPP and bettering myself is the goal of every workout. The methodology and experience of this program is beyond question, and any little errors that may occur in the programming (not being anywhere near an authority on this) is more then compensated for by the results gained.

just did last of the three hero wods...thank god for a wod like this. dont think i could handle much after "the seven" in 56:14 rx'd. i know this is hard too but a different kinda hard

I meant "the seven" wod! that was a tough one! Kinda glad it's running tomorrow =)

I agree with Santi (#13). Go hard, rest enough so you can go hard again (within reason).....

@Santi

Interval workouts hinge on a limited rest period. If one allowed a full recovery between sets, then one would return their heart rate to a resting level and the wod would not achieve its purpose. The difference between rest times in heavy lifting days and speed/endurance days is altered due to how you want your body to be affective and ultimately decides the effectiveness of the wod.

Brad,
With all due respect, why does it harm HQ's image when I use your words? Look at your post. You didn't even ask a question. And, I didn't realize that you were asking about how to approach the workout. My point was simply that we just had another workout without specified rest. And, I still wonder, do you think that workout was weird (again, your word)?

Tony, Although I agree with you, it was actually a different poster replying. Brent (not Brad) is who you should be addressing your last comment to.

cheers

rest, no rest. blah, blah, blah. screw it, i'm just going to run 6 miles.

I'm training for a 3k, so I plan on walk/jogging 400meters in between sprints. It will hurt my sprint time, but hopefully help my overall time. Any suggestions from experienced runners?

While rest between sets/rounds is a relatively easy concept to understand, maybe someone can do a CFJ article on rest and discuss the nuances of the rest period options and explain how different people can use it to help with weaknesses or build capacities or speed/speed endurance, etc. Just a thought. I am sure this comment comes up enough each time a WOD comes around without specific instructions on how or what rest to use. Anyone else think this is a good idea?

2:00 2:05 2:06 2:12 2:11
about 4min break in between

last set of 3 got weird. this is an awesome change up, but tomorrow? murph? daniel? i cant sleep....

Crossfit Sri Ram Ashram, India

Bachendra
3:43, 3:38, 3:52, 3:38

Gautam
2:28, 2:32, 2:24, 2:28

Arvind
2:26, 2:35 (stopped after 2 rounds with a sore back)

Way to go Whit! you rocked this weekend! congrats and good luck in Cali. you were amazing to watch

Hello all,

Suppose someone wants to run a flat out 800 and then rest for an hour and then repeat until the WOD is complete- so what? Well, why not just run 2 miles for time, with no rest at all? I think the contrast shows the intent: speed at 800 meters.

This is a "complete" recovery workout. In other words, rest for as little time as needed to ensure you really suffer in the next 800. If you run slowly enough so that this is simply a purely aerobic shuffle your 800 time will be very far above your fastest possible time. The goal is to get that time as low as you can. If you wait an hour the time isn't going to be much different than if you wait, say, 5 minutes. If you don't believe it then test it for yourself.

Similarly the workout today: do it so that the total poundage is the highest. If you wait an hour or wait 10 minutes the difference will be very slight. Find the sweet spot between waiting too long or waiting to little. The sweet spot will be the ratio that kicks your ass the hardest!

Many thanks for all that is given here for free!

Wow, Brandon! That is a simply amazing cluster of times! If anyone breaks 2 minutes in this workout they should be canonized!

Did 5x 400m sprint last week with some friends. We ended up resting 5-7 min between...by round 4 I don't think any amount of time would have let me "fully recover".

It was the hardest workout most of us had done in a long time. I don't think rest matters on a wod like this, if you do esch run "for time" you will see why

I think it's just a guide, always depend on what your training for that should dictate intensity and rest!!!

deb - I generally follow CFEs anerobic endurance instead of the main site because they don't include running in the WoD. I browse the main site and sometimes I'll switch it up if the WoDs look good. For example, I plan to do the recent 3-day cycle of hero WoDs from the main page some time during the next couple of weeks.

Here's a suggestion:

Do your warm up as usual. Check your heart rate at the point you would start your workout. Return to that heart rate before starting the next sprint.

Did this yesterday after 5x5 shoulder presses.

4x
800m: circa 3.30

Plus after every 800m:
10 pull-ups
15 press-ups
15 squats
15 ghd sit-ups
15 back extensions
15 dips.

Today just worked on technique for snatches, cleans etc.

Just curious if the WOD is meant to be exactly what it is, 1 workout per day and thats it or should you throw more stuff into it? Can the WOD alone get you as fit as the people in the pics. Newbie question I know.

From a former specialist (my 10K PR was 30:47):

On a day with 800 meter repeats you want to look at your goals and your paces. If you're running all out repeats, you'd want to take a longer rest period, or 2:1. However, then you'd be a guy in shape enough to run repeats between 1:55-2:00, or an elite 800 m/miler.

Remember, this workout is designed to particularly stress the oxidative energy system. When you compare that with 5-5-5-5-5 shoulder press, you understand that those are two different energy pathways and require different recovery times- shoulder press being primarily phospagen. HQ (as well as good science) recommends a 1:1 recovery ratio for efforts of 120-300 seconds (2-5 minutes) for anywhere from 3-5 rounds.

Here's a sample workout typical of elite runners preparing for a 10k event for comparison... 6 or 7x1 mile repeat @4:50-5:00 pace with a 3 minute active recovery (we'd jog 2 minutes and walk 1 minute). As far as warming up goes, the CFWU does a great job, but I'd also recommend incorporating some of the skills and drills specific to running- the main site has plenty of examples.

Again, I posted the above example to compare what specialists do; what are your goals? GPP, right? If you go out and blow through the first 800 and can't maintain your pace within 3-6 seconds per repeat, you'll likely miss the intensity. However, there's also something for gaining the experience of "bonking" on one of these. Monostructural metcon modalities like these do not come around often, push them accordingly.

Yes, Preston, one WOD a day is sufficient- make it intense for you.

Cheers from Thailand!
Tim

off to shoulder press

m/44/185

2:54-3:01-3:04-3:18

3.5 minute rest in between

1 round at 10% incline in 8:00
3 rounds at 8% incline in 8:34
2 min rest

As Rx'd...on the beach in five fingers.

3:17, 3:01, 3:07, 3:08
1 Minute rest between each round.

Four rounds, each for time of:
500 meter run

1. 2:17
2. 2:17
3. 2:17
4. 2:17

3:27
3:29
3:29
3:28

Aaron #20,
Doh! Busted for sloppy reading. You're absolutely right. Would have changed my response dramatically! I don't think Brad was asking a question. Brent made some big assumptions.

On the question of rest intervals and how to think about them:
Like Tim (#35) said, you have to figure out what your goals are. There have been tons of studies done on rest intervals and training. For the standard CrossFitter, they are mostly irrelevant though because they require consistent application to derive their result. Look at Louie Simmons' program for example. He has a complete system of percentages and rest intervals built into multi-week cycles. The program is designed to work as an entire training protocol and delivers consistent results.

But standard CrossFitters are not using consistent interval training. We mix it up all the time. Our goal is GPP, and for that we're getting amazing results. So, my recommendation on the rest intervals for a workout like this (last performed in November!) would be to use it as education.

The goal is to minimize the time for each run. Does this mean go 100% on each one knowing your times are going to drop? Sure. Does it mean holding just a little back on the first runs so that you have something left for the final runs? Sure. Does it mean going hard enough on the first and then trying to beat your previous time each interval? Sure. How can it mean all three? Because the education is more important than any one result.

Now, if you were a specialist training for a race, I'd follow the advice of several of the above athletes and train consistent running intervals. But if not, I'd hit each 800 hard, and rest until you felt ready to hit the next one hard, noting the time and learning something about your recovery. Is it the same each interval? How valid is your internal assessment? Etc.

run 800m/walk 800m

2:56
2:59
3:00
3:06

M/42/5'11"/180

Lake Elton route on road

3:09
3:05
3:12
3:10

29/6'8"/219

2:56-3:12-3:14-3:09

Thoughts on the new Army workout? It seems like a step in the right direction to me, though I don't know why it took a decade to come up with.

http://www.army.mil/-news/2010/03/11/35645-taking-shape-new-pt-program-relates-to-soldier-tasks/

44/169

Getting back to it after long time away.

Ran two miles straight thru. Half mile times.

5:55
5:11
4:36
4:43

M/27/6'1/212

3:18
3:18
3:16
3:15

3:43,3:46,3:48,3:43

m/33/6'4"/205#

subbed 1000 m row for 800 m run. About 4-5 minutes rest between.

3:16
3:21
3:28
3:29

Whitney-

Killer picture!!! So glad you're up on the mainsite. One of the strongest competitors I've ever seen perform :). Way to rock it this weekend and good luck in CA!

F/39/5'6"/155

4:24
4:09
4:07
4:07

3:14
3:09
3:29
3:16

First and third had net elevation gain, second and four net elevation loss. Was hoping to bust the three minute mark. Bummer. But still got a PR. Felt great.

M/32/180/6'2"

3:21
3:18
3:03
2:51

Brandon (post #24) has D-1 1600m potential written all over him with those splits, possibly even in the 800m.

3:19
3:16
3:14
3:12

On a treadmill. Would have been way faster on a track. Had to wait for the thing to get up to speed. Interesting that I got faster each time.

@24
If you can run those times you are almost in the Olympics! The world record for 800m is 1.41.11.

3:44, 3:22, 3:32 and 3:37

Post #24 Brandon is either an absolute stud who was very recently an NCAA track athlete, or he didn't actually run an 800 each time. What is your background? Loved the video on the Northeast Regional. I love pieces like that and hope to see more of them to see some behind the scenes stuff at competitions. Loved to see how some of those elite athletes approached the WODs. The clips of them in action are great, too. Great efforts by all!

#45

I was a drill for a couple of years and had experience with exactly what they are talking about. It's garbage. Doesn't work. It's just a cheap attempt at functional fitness. Check out what the Canadian army is doing. They've adopted crossfit as their regimen. Problem is there are too many old timers in the army that you can't convince that running 5 miles everyday is bad for you. PU, SU and 2 mile run PT test is easily quantifiable and the army is loathe to get away from it. It is changing slowly and eventually it will change, but it's gonna take a while.

m/42/5'11"/195

3:56
3:51
4:04
4:03

Rested 4 minutes between sets

m/21/83kg/1.78m

2:33
2:39
2:39
2:32

30/M/146/ 5'10

AS RX'D

1st 800 meters 2:56
2nd 800 meters 2:57
3rd 800 meters 2:58
4th 800 meters 2:54

Nice WOD. took about 5 to 6 minutes rest in between round, I just fast walk around the track one lap for rest each round. then back to the 800 meter sprints.

Not bad for not being a runner. ;)

Have someone else do this WOD with me, SPC Stokes: his times were:

1st 800 meters 3:16
2nd 800 meters 3:20
3rd 800 meters 3:22
4th 800 meters 3:25

After that did 25 Burpees for time, I wonder whats the fastest time in a 25 burpee challenge? Any one want to take that challenge? HAHA!

Stoke's time was 1:09 for 25 Burpees
My time was 49 Seconds for 25 Burpees

Have a nice one.

SANTI

Too nice out today in New York, so decided to do a 5k. 21:01.

NUTRITION QUESTION:

Given timing, gym location, and NYC (and Brooklyn) being extremely inconvenient and stuck in the 20th century when it comes to food, I have to do WODs in the am and then eat immediately after before hitting the train to work. I've been making a smoothie with almond milk, half banana, strawberries, whole foods protein powder...but does anyone have any advice for my situation that I can bring breakfast to gym and then eat it right away?

M/29/145lb/5'6"

screwed up the distance initially, so i did two 400m sprints and 3 800m sprints

400s - 1:36, 1:28
800s - 3:18, 3:17, 3:17

I've always hated running it's always held me back not being able to run longer distances and give it my all.. Something always wants to hurt... my back, my shins, but today is the day I make a change and say to myself.. Self finish this sh!t and quit being a lil baby!!

have to agree with #63. beautiful day here in buffalo. ran a 10k- actually 6.37miles- 51:13.

also #63. some type of shake or smoothie is perfect for your situation. its easy to make(or buy), easy to carry and easy to consume on the commute to work. just try and get in a good solid food meal for your next feeding.

thanks #65!

26/m/5'11"/212
3:11
3:18
3:19
3:25

ok so I've always liked the "train like you'll fight" concept. I am preparing for a career in law enforcement and because the usual cop gear weighs 20 to 30 pounds, will I be better off doing all WODs with a weighted vest?

Thanks for the help and playhard

Today was my second wod after having a major surgery on April 28. I did yesterdays wod last night and todays wod this morning. I feel pretty good. Todays times were

3:38
3:26
3:12
3:36

with 2 minutes rest in between sets.

Semper Fi,
Don

After a LONG weekend of camping, river floating and many refreshments my body was pumping more than just sweat out. Legs were on fire and totally exhausted. Sad

800m run, 400m walk
2:50
3:01
3:07
3:00

florida heat and humidity back in force today, times suffered accordingly:

3:27
3:31
3:41
3:41

After broken pelvis 1.1.10 am dipping my toe into CF and so subbed 800m run for 800m row.
3:12
3:11
3:16
3:20

Did the workout before seeing the above discussion and got 3:15, 3:28, 3:34, 3:39 with 3 minutes rest in between.

I'm thinking I might try it again in the evening and see what the difference in numbers are.

F/40/173/5'11"

3:37
3:35
3:33
3:38

pretty consistent and all my first laps were 1:45.

Rest was a walk around the track picking up litter as I went.

42/m/176cm/74kg

As rx'd

2:55 (3:09, 3:04)
3:20 (3:08, 2:57)
3:13 (3:16, 2:59)
3:15 (3:10, 2:52)

Back and forth on two different stretches of the road, slightly uneven terrain.

3 rounds with partner for time

25 Sumo DL
50 DU
20 Burpees

Paul and Harold 14:48
Jen and Chris 18:11 (partially modified) ?
Gunner and Ryan 19:54
Eric and Dash 23:30 (partially modified) 15sdl-25singles-10burpees

3:43
3:46
3:39
3:43

2:33, 2:45, 2:58, 3:06 with 400m rest in between. Wish I could've duplicated the first round.

3:10 3 seconds slower
3:27 2 seconds slower
3:28 same
3:31 12 seconds faster
overall 7 seconds faster

cinder track

6/2/10 - 3.28 3.29 3.33 3.27

4/6/09 - 3.30 3.06 3.06 3.15. Really wanted a sub 3. Legs still sore from Hockey, 150 WBs and Front Squats workouts.

800m sprints..TURTLE TIME!

done outside
3 minute rest between rounds

1. 3:46
2. 3:51
3. 3:47
4. 3:48

Happy that they were all under 4 minutes

quick burst after:

21 KB swings 1 pood
21 double unders
10 C2B pull ups
15 swings
15 DU's
10C2B
9 swings
9 DU's
10 C2B

One of our athletes got it from either a sectionals or affiliate site....don't remember which, but don't want to give credit to myself for making it up when I had nothing to do with it!

2:53, 2:41, 2:45, 2:49
about 2 minutes of rest between each set

3:15
3:14
3:19
3:20

3:28
3:44
3:58
4:14

2:30 rest in between each one. Hazy hot and humid in Kentucky!

On local high school track:

4:07
4:27
4:23
4:20

Mostly run 400, walk 100, run 300

On Treadmill, with 3 mins rest between each:

3:01 (just warming up)
2:56
2:51
2:45

As RX'd with 4 min rest between
2:55, 2:58, 3:02, 3:38

Carole
F/51/5'6"/133

CFSB, back squats:

3 X 125
3 X 140
5 X 155 (new 5 rep PR)
Was supposed to do three, but able to do five.

Then two 800's, run on the road:

4:00, 4:02

Kevin
M/51/5'11"/169

CFSB, back squats:

5 X 200
3 X 230
3 X 250 (PR for three reps)
Was supposed to do one, but able to do three.

Then, 5 rounds of:
30 GHD sit-ups
25 back extensions

10:40 (PR)

3:02
3:03
3:05
3:06
(rest 3 min b/w)

Golly, pretty tired out and feeling a little beat up. Was going to make up SP after but ran out of time and decided probably a good break today from the wts.
Erin

3:28, 3:22, 3:23, 3:21

3:25
3:25
2:50
2:50

Run on a treadmill, it takes almost 30sec for it to speed up enough.
(m/37/6'1''/169)

#59

Wouldn't it be cool if instead of the APFT they just gave you a score based on your combined Fran and Filthy Fifty times?

Apparently I am not good at reading since I did five rounds instead of 4:

3:05, 2:55, 2:55, 2:55, 2:59

4 minutes rest in between each run.

RX'ed
All 5 runs 3:00 (+/-).08

2nd time running in my Vibram Five Fingers. My toes are a bit sore since I'm still getting used to the whole barefoot running thing.

m/22/162#

3:06
rest 2:16
3:03
rest 3:03
3:16
rest 3:37
2:37 worth of the last one (oops!) fagged out

Correction to my previous post. RX'ed all 4 runs, not 5.

Did the work out today I think its time for some new shoes. But averaged around 3:30 per 800m. Not bad but can always go faster.

Can't really verify the times, but I did do a start/finish time and estimated rest time.

Start: 1209
Finish: 1240
Rest: 17
Total time: 15

Est. times
3:30
3:40
3:50
4:00

m/27/5'8"/145

2:40
2:34
2:55
2:48

4:15
4:03
4:16
4:00

1 min rest b/w rounds

f/27/5'2/118

2:55
2:58
3:05
3:14

2-3 min. rest in between

Subbed 800m rows
2.47.9
2.51.8
2.54.8
2.56.7

SLOOOOOOOW:
3:05
3:22
3:25
3:24

48 / 177

runs on the mill with a 1% grade
4 min rest between runs

3:53
3:50
3:50
3:49

m/24/180/511

2:54
3:17
2:56
2:58

M/40/75"/270#
Treadmill run
4:18
4:08
4:31
4:29
I was not impressing myself.

#59

It would be a stretch to say the Canadian Army has adopted CrossFit. There are certainly units which are switched on to CrossFit and are better for it. But as a whole, I think the same "old guard" issues are present in the Canadian Forces that are probably present in the U.S. and other countries. I work with the Human Performance R&D group with the Canadian Forces and have been pressing for more broad education about CrossFit and wider implementation. An uphill battle for sure. The big problem is that the fitness staff lack the knowledge, experience and in some aspects education. There are exceptions though from my expereince CFB Gagetown and CFB Edmonton have some switched on staff and military leadership.

2:40
2:42
2:46
2:43
All times were better than last time, but I ran outside instead of on a treadmill. The extra seconds it takes for the treadmill to warm up is the difference. Rest times were no more than 4 mins.

Ran 4.5+ mile this morning in 39 min

Ran the WOD as Rx'd in the evening but on the treadmill. Would have been slower out on the road I'm sure.

Walked/light jog 800m to warm up.
1st 800 = 3:20
rest 2ish min then walk/light jog 400m (3 min)
2nd 800 = 3:20
rest 2ish min then walk/light jog 400m (3 min)
3rd 800 = 3:15
rest almost 3 min then walk/light jog 400m (3 min)
4th 800 = 3:50 (died on the second 400m)

I'm sure the guy on the treadmill next to me thought he was training in the rain I was sweating so much...

ran the first mile unbroken, 13:00 took a minute break then did two laps, then the break, then last two. total time 23:30

25m/205
3 rounds on treadmill. Times include time to get to speed. I should have done this outside.
2:40
2:39
2:37
4th Round stopped at 400m. Time not noted out of frustration. Then played pick up Volleyball for an hour.

2:33
2:33
2:36

stopped at 3, more quit than want today

Google maps said it was 800m, I'm not sure

3:03
3:04
3:23
3:10
-- rested the time it took to run the previous 800.

Ran 800 m 4 rounds in the rain at Crossfit South Bend Indiana.
1. 4:41
2. 4:42
3. 4:44
4. 4:55

Treadmill run
3:12
3:14
3:21
3:47 (got stitch half way through)

After a long time off and a couple weeks of simple strength training, it feels so great to be back to doing the main site WODs! Next time this workout comes along i want to do it on a track though!

Male, Age 22, Height-5'6, Weight-145

Round 1-2:53
Round 2-3:11
Round 3-3:14
Round 4-3:18

Rested 3 minutes between each round

32/M/185

as rx'd - well kind of - I ended up taking a 9 minute rest after the second round cause we got a call but then got canceled.

3:16
3:11
3:06
2:57

better than last time on perspective rounds

As rx'd.

3:07
3:11
3:06
3:08

3:35, 3:16, 3:12, 3:05 on a treadmill.

Last time: May 13th 09
3:40, 3:11, 3:03, 3:00

Doing this on a treadmill sucks, it takes 25 seconds each time just to get up to speed.

m.160.37

Subbed 800m rows:

2:58.4
3:06.4
3:09.4
3:09.7

3:35
3:23
3:30
3:18

3:44
4:16
4:06
4:04

M/53/6'0"/212

"Illegitimi non carborundum!"

M/42/5'11"/184

2:42
2:54
2:52
2:48

Took about 8 minutes on average to feel recovered enough to go hard again. Done on local track so I know it was correct 800m. I'm weak on distances under 3 miles. I've been a long slow distance runner for 25 years before be introduced to CrossFit 4 months ago. Short and fast kicks my ass.

I have pacing issues to workout. Tend to go out to fast then not finish well. Got better as I did #3 & #4.

P.S. Too much talk about rest, not enough times posted!

Rest cycle continues, cut this in half: 2:47, 2:45. Cash out was 3x max handstand and hold, best was 40 seconds.

4:23
4:27
4:13
4:09

3:09
3:06
3:07
3:02

1:30 rest for each

M 34 186

2:58
3:09
3:17
3:33

done in the smog from the Quebec Forest fires. With a 1000m warmup

Warm-up: 15 min Bike

4 x 800

1. 3:24
2. 3:33
3. 3:33
4. 3:37

M/40/6'1"/250

Yea running:

As RX'd-
2:39
walk 400m
2:38
walk 500m
2:39
walk 600m
2:40

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

1.3:20
2.3:33
3.3:55
4.4:16
last time 3:17, 3:29
last time 3:18,0,3:27,3:27
time befor best and wors 3:11, 3:36

Yes I sucked and died. I had no energy, it was 90degrees out there. But I don't really know what happened. I just didn't have the endurance today. I'm glad to have not walked and finished.

1: 4:17 (3 min. rest)
2. 4:03 (2:30 min rest)
3: 3:53 (2 min rest)
4: 3:47

treadmill
2:52
2:51
2:49
3:03

Clock didn't start on 1st one.
3 minutes rest between each
Outside

?
2:42
2:45
2:49

AM 250 DU (working on stringing as many together as possible) plus 100 PU (working on different techniques)

PM todays WOD as r'xd

round 1 time 2:47
round 2 time 2:46
round 3 time 2:53
round 4 time 2:58 (wrote wrong time on FunctFit board this time, sorry Claire what am I like!)

Hamstrings and Achilles still sore from last week

@6000'+
250 DU (3:33)
4x800/1:30
2:55, 2:59, 2:55, 2:59
Tabata DU (26)

3:07
3:09
3:17
3:15

Used a 1:1 work to rest time period. Felt really out of shape from the long weekend and my hamstrings are still bothering me from a WOD 2 cycles ago. I gotta take better care of my body.

17:50

On a track.
-2:52
-2:57
-2:58
-2:58
Jogged 400m in between each interval for rest.

2:57
3:10
3:45
Died

1 mile wu @ 9+-minutes

3:40
3:41
3:40
3:43

1 mile cool down @ 9+- minutes

As rxd:
3:26
3:29
3:31
3:50
rested 3 min except for last rest approaching
thunderstorm shortened it then cfwu and skill work
(lit sits hurt !)

subbed 800m rows (bad ankle)

2:50, 2:55, 2:57, 2:58, 2:59

(90 seconds rest between sets)

As rx'd

2:53
2:44
2:44
2:44

Four minutes rest between each. Set the treadmill at 10.7 and then 11.0 and ran it out. Some gyms don't allow this but I let the treadmill keep going and jump on and off to avoid the 'start-up' time differential.

cc

4:54 dianne w/#115
7:45 w/#65

#125 next

then 3x 200 runs

26/m/5'11"/175
as rx'd
3:03, 3:15, 3:15, 3:05
better consistency than last time but not better on low time
ran at track last time, at school terrain today

M/25/183/5'11"

Outside
3:33
3:19
3:31
3:24

Legs still tired and sore from Sevens on Monday (instead of a rest day).

Did 'Cindy' this a.m. finally got 20 rounds in 20 minutes. Was just grabbing pullup bar for 21st when timer went off. This was my goal!
M/58/5'9/145

Split Jerk skill work
Press 5x5 (115#)
Hand Stand holds 20/10
2:53
3:03
3:13
3:07

M/32/6'3"/205

804.67 meters, as it turns out (1/2 mile track, not metric):
2:42-2:43-2:46-2:41

Prev
2:40-2:43-2:48-2:41
3:12-2:57-2:55-3:00

Snail. That's all. ;-)

1- 4:15
2- 4:22
3- 4:25
4- 4:17

-rested 3-5 mins. between each

3:24
3:51
3:44
3:53

Rested 6 minutes in between. I am really getting old. :)

Also did squat clean 3RM and 5RM, 155#. PR by 20#

Treadmill: 9mph for 800m.
1) 3:30mins
2) 3:30mins
3) 3:30mins
4) 3:30mins

Bench Press: 4-4-4-4
-185lbs
Excellent workout!

39M/5'10"/170#

W/U: skipped.

As Rx: 4:56 - 4:24 - 3:47 - 3:32.

C/D: 5k bike ride (13:07); 35# DB complex, 1x5.

Total time: 16:39 (off PR by 5:16). Runs on outdoor road course (75F, 76% humidity). Minimal rest between efforts (long enough to jot down time and take a swig of water).

First attempt at running since my ankle injury. Still have considerable swelling and tenderness so this probably wasn't the smartest move. Couldn't use the Pose method or even run on the ball of my foot due to joint instability. I was able to keep my ankle in a position that only created mild discomfort though and it seemed to loosen up a bit after each round.

m/39/76/215

Done on road, slight slope to the route

3:30
3:55
3:40
4:10

~3mins rest in between

Last Time:
2:51
3:10
3:24
3:10

This Time:
2:47
3:11
3:26
3:25

M/30/5'9"/195

3:32; 3:15; 3:12; 2:51

34 yom 220 bwt

wod 4 800m runs (in a downpour)
2:35/2:55/2:57/2:50 pr (2:1 rest:work ratio)

bonus wod plus(redo of yesterday's presses)
135x5/145x5/155x3/155x3/155x4/155x1/150x3/150x5

3:10
3:07
3:00 (PR)
3:13
rested between 4 and 5 minutes between each run

2:43 across the board.

m/182/29

2:57
3:16
3:35
3:27

Aprox. 3 min. rest between

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

As rx’d: 2:53 – 3:04 – 3:09 – 3:11
4 minutes rest per round
Foam roll after
Compared to 091101: 2:49 – 3:15 – 3:18 – 3:12

34/M/6'00/194

3:11
3:24
3:37
3:47

Personal Worst.

Didn't factor in the 3 H's and 1 F.

(Hills, Heat, Humidity, Fat.)

M/21/5'8"/160

3:09
3:03
2:52
2:47

Whew that was fun rested about 1:30-2 min between each set..

336
401
426
454
I'm a diver at UT next year

4:11
4:13
4:12
3:59

about 3 minute rest.

CFWU X1
10:00

4 X 200m run
1: 3:07
2: 3:02
3: 3:09
4: 3:38
run subtotal 12:56

Total workout 23:06

2:28
2:42
2:48
2:43

M/41/6'0"/155

2:46
2:49
2:49
2:52

A total of 7 sec faster than last time but still 1 sec short of a pr. Surfing at lunch. What a great day!

4:28
4:18
4:10
4:05

17:01 total
previous 14:55
pr 14:11

same faq course I have been using which is short

2:10 pr, 2:25

then heavy rain came and I called it a day.

Sidelined with an supraspinatus / tendon injury of my right shoulder, Ortho tomorrow
Four rounds, each for time of
Subbed 1000m row for 800m run, 2 minutes rest between.
All rounds less than 4 minutes
m/52/215

M/27/160/5'11"

3:20
3:24
3:25
3:26

approx 3 min rest between rounds

Ran in my Vibram KSOs; my calfs are DEAD!!!

M/28/6'5"/213
as rx'd
3:24
3:45
3:37
3:30

This is about 40 seconds faster than I usually run an 800. I recently started doing CF again and have started my attempt at the paleo diet for the past 4.5 weeks. So far I have lost 14 pounds and 5% body fat. I had forgotten how awesome this is.

M/23/6'1"/165

2:51
3:06
3:13
3:15

3-5 min rest

m/41/6'0"/192

3:26
3:22
3:36
3:30

m/23/165

2:49
2:48
2:57
2:50

38/m/6/185

Squats and PUs for warmup
Stretching

3:13
3:12 (PR)
3:29
3:23

Took almost 45 seconds off my last times

Burnt

3.58
3.55
3.50
3.47
not my best for sure.

3:04
3:03
3:06
3:02

5:10 (barefoot)

As Rx'd:

2:42
2:41
2:47
2:47

2nd cross fit routine (ever)....

3:59
3:58
3:41
3:37
4 minutes of rest between

on a treadmill; will need to head out to a track the next time

M/38/6'3"/218

2:55
2:56
3:10
3:15

4 min rest between. Feels GOOD!

2:59
2:54 (1 second off pr)
3:05
3:03

3 minutes rest between rounds. Ran at high school track.

Ended with (attempts at) handstand walks on football field.

Tony B,

Thanks for the insight on why we don't use more interval schemes. (Way) back in the day, I found intervals worked well, but, as you say, we did them during off season training and for concentrated periods. Anyways, love your programming, keep up the great work.

M/36/6'0"/205

3:10
3:09
3:19
3:17

~2:40 rest between.

2.58-2.59-3.00-2.58

1:1 work to rest. Hot and muggy.

MJHS

PU 3x15

As rxd: 3:38/3:44/3:54/3:57

Have a summer cold, no fun

M/496'/177

2 1/2 laps (about 800 m)

3:46
3:22
3:21
3:15

m/30/205/5'7"

as rx'd on uneven terrain

2:57
2:52
3:08
3:10

after round 2 it didnt matter how much rest i got

M/21/160/5'11"

2:41
2:51
2:42
2:37

I hated that so much, but it felt so good when I beat my first time on my fourth. Never ran a deliberate 800, so I was getting pacing down etc. as I went. Seems like an interesting distance, where you have to go fast enough for the first 2/3-3/4 or so, but leave enough in the tank to finish hard - at least that's my observation after 4 attempts, which, of course, makes me an expert.

3:04
3:14
3:21
3:18
3-5 min. rest. Any more rest than that I think would be too much, tighten up.

1st 400 2:23
2nd 2:25
3rd 2:26
4th. 2:30
about 2 mins of rest in between

m/23/6'0/188

m 28 6'1 185
3:10
3:14
3:20
4:20

f 28 5'7 125
4:30
4:16
4:10
4:06

3:00/3:14/3:15/3:19

300
309
317
333

awful. both the time, and how i felt during.

2:43
2:35
2:31
2:28

5-6 mins rest between

Rx'd

3:05
3:05
3:04
3:40 (did an intensity climb here)

3-5 minutes of rest between

2 Laps of FTS track:

3:07 3 min rest
2:43 3 min rest
2:52 4 min rest
2:54

feel fast at lighter weight

Two rounds, each for time of:
800 meter run

3:43.49
3:30.74 (pr)

44 5'8 168-170 m
3:56
3:55
4:00
4:10
2 min rest in between

3:17
3:51
3:53
3:45

2:47
2:45
2:46
2:56

29m/6'5"/230

Total run and rest 16;21

3:43, 3:04 PR!, 4:06

Man, am I stoked! I was running in the unbelievably dry heat of Scottsdale,AZ, and it was brutal on my throat.

Congrats on the PR's Carole and Kevin. Wow, Kamper and Jim D.! You boys are FAST!

3:12
3:04
3:22
3:12

Cycled 20 miles to/from work. Put sneakers in backpack. Cyled straight to the HS track instead of home after work, put the shoes on, and did:
3:27, walk 400
3:26, walk 400
3:29, walk 400
3:29, cycled home
stretched
25-30 secs slower per 800M than the last time I did this work-out, but last time I didn't do it straight off the bike.
Great workout.

Jim 49/5'9"/187#

90+ in S. Texas @ 5 p.m. and forgot water..

As Rx'd

3:21
3:14
3:24
3:36

2:56
3:33
3:47
3:31
total 23:46

kind of week but it is my first workout in a while.

As rxed:
4:06
3:48
3:40
3:37

I guess I do better the more I warm up...

Run 800 yards (4:40 min)
50 sumo deadlifts w/ high pull (45lbs)
Run 800 yards (4:45 min)
50 sumo deadlifts w/ high pull (45lbs)
Run 800 yards (4:44 min)
50 sumo deadlifts w/ high pull (45lbs)
Run 800 yards (4:45 min)
50 sumo deadlifts w/ high pull (45lbs)
Total Time: 39:14 min.

3:44
3:22
3:38
3:45

M/49/6'3"/195

2:57
2:55
2:56
2:56

3 min rests
HS track

age 20 bw 170

see brian t's post
i paced him on all runs

M/34/6'3"/205

4:06 (> 800m)
3:45
3:50
3:41

3:09
3:14
3:20
3:24

3:29
3:46
4:01
3:37

3:49
3:39
3:38
3:27
3 minutes rest between runs

m/37/5'11/215

3:41
3:22
3:47
3:45

Rounds 2-4, 2% incline on treadmill and about 2:30 rest between rounds

2:56
2:59
3:27
3:26

Walked 400m in between 1st and 2nd, 2nd and 3rd and then farted around between 3rd and 4th.

Did 2 rounds non-stop of 10 pullups, 10 tire flips with a 25 lb. weight vest on immediately after #4. Would have done 3 or 4 rounds but my class was starting :( Love it when I can workout outside in the 100 degree AZ weather haha

Wow! some people are absolutely scortching this run.... oh well I have a baseline to improve upon.

Rested 3 min in between.

1st 800 = clock malfunction
2nd 800 = 3:35
3rd 800 = 3:38
4th 800 = 3:30

34m/5'10"/190#
3:00
3:00
3:00
3:00

half up hill (400m) half down'

3:05
3:12
3:08
3:15
3:25

Love that we are getting new "boys" to add to the "girls"

M/40/190

Went for a 6 minute pace and did well. I need to time it more accurately next time. All rounds right around 3 minutes.

M/29/179cm/73Kg

800m Run / 200m Walk
3:00
3:39
3:30
3:33

m/20/160
2:41
3:22
3:21
3:09
glad to improve after 2nd round on

1 mile 6:57
800m 3:45
800m 3:18

2:30
3:10
3:27
3:00

m/30/166cm/62kg

Chris: 2.35, 2.45, 2.55, 2.56
Marie: 3.15, 3.20, 3.17, 3.23

cfwu(no be or su, sub pushup for dip)
runs at park
2'59"30
2'55"54
2'54"91
2'54"44

3:14
3:12
3:10
3:03

HORRID!

Tim: treadmill set at 1% incline
2:48/2:45/2:45/got through 600m and fuze blew and had to reset/2:43

Shara/30/F/68/138
4:00/4:00/3:55/3:53

Cheers from Bangkok

1st 800 - 3:25
2nd 800 - 3:00
3rd 800 - 3:00
4th 800 - 3:25

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

4:20, 3:57, 4:10, 4:15

3:10
3:34
3:44
3:34

indoor track

2:48
2:47
2:47
2:44

3:12
3:21
3:24
3:45

running is probably my biggest goat. I suck at it!

m/33/5'9"/175

treadmill

3:45
3:39
3:20
3:20

1. 2min 55sek
2. 2min 50sek
3. 2min 51sek
4. 2min 56sek

2008 5/9/09 Today
4:05 3:49 3:12
3:53 3:30 3:21
3:57 3:32 3:24
3:54 3:39 3:45

my times over the last two years.. improved by 2 minutes, can do way better and make more improvement than this

35yom / 205lbs

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

4:03
3:58
4:15
4:32

Total: 16:48

Getting better, but still not great. May have been better had it not been 93 degrees out, but no excuses, right? I broke 4" on 800m, so next time, I'll try to do that on all four rounds.

32/m/5'10"/210

I couldn't find my times from the last time i did this wod. This time I did the runs on a treadmill.

3:16
3:16
3:11
3:07

Rest time was 3 min between each run.

2:40
2:35
2:41
2:33

Trying to break that 2:30 mark.

2:50
2:50
2:45

Then did the 100603 WOD - 75 x 75# power snatches - got 6:59, but destroyed me for the run! Last 800m time:

4:05.

Great WOD, felt good to really get dizzy in those runs. Have a great day everybody.

3:02
3:10
3:08
2:59

3:13:08
3:13:04
3:17:06
3:20:08

100 abmat sit-us
50 knees to elbows

Did 5 x 800m run last sunday with 1' 30" rest in a 10kgs vest
1) 2' 56"
2) 3' 10"
3) 3' 07"
4) 3' 15"
5) 3' 09"

Treadmill @ 1% incline
4:26
4:08
4:17
4:20

3:43
3:42
3:42
3:46

Fun, fun.

2:49, 2:53, 2:59, 2:56
1st 3 rounds in Vibram FF, last rnd in flats

800 m in neighborhood

3:57
3:52
3:53
3:50

4 min. rest

3:12/3:52/3:54/3:43

6 minute rest between runs

5'8"/M/197/38

3:29
3:27
3:32
3:33

2:57, 2:48, 2:53, 2:59 (4 to 5 minutes rest b/w each round)

Compare to
090509 - 3:16, 3:09, 3:03, 3:16 (3.5 to 4 minutes rest b/w each round)
090326 - 3:07, 2:59, 2:53, 3:00 (3.5 to 4 minutes rest b/w each round)

wu: bicycling to track, rope climb, some pull-ups/kipping attempts

3:12
3:14
3:18
3:20

about 4-6 minute rests between rounds

cd: bicycle back home, severe sinus headaches, hating life.

Only had time for 3 sprints. ~ 2 min rest periods between.

2:55
3:16
3:25

2:40
2:45
2:43
2:36
Wow I am spent.
I did not expect my time to improve espesially after the second one.
M/28/165# crossfit newbie

CFWU x3

2:57
2:57
2:59
3:01

3-4 minutes rest in between each round
20+ seconds faster per round than last time

14:11

Next time try 4x 8mph

4:12
3:59
4:13
5:03

3-4 min rest.

The last one were the better because I'd enough self control to complete. \o/
But, I need to practice more.

M28/235/6'2

2:35
2:40
2:58
2:56

3:22
MODERATE
3:35
MODERATE
3:36
HARD
3:38
HARD

25m/5'11"/171lbs

As rx'd with 4 minutes between each attempt:
1. 2:28
2. 2:26
3. 2:39
4. 2:46

ran all 4 on treadmill set at 6:40 or 9mph pace.
All were about 3:28.

2:27
2:23
2:44
2:58

2:52
2:50
2:49
2:41

M/32/215/6'
2:39
3:00
3:02
3:13

F/32/155/5'7" (2-3 minute rests b/w)
3:53
4:03
4:04
4:00

23 / M / 5'9" / 135lbs

6-7 minutes between intervals
3:36, 3:47, 4:01, 3:52

That third interval did seem easier...

3:00
3:20
3:54
3:30

Disappointed.
Walked 1.5 laps between rounds.

3:41
3:55
4:08
4:04

m/168

2:57 PR
3:05
3:08
3:08

wore 20 lb weighted vest
3:10
3:15
3:23
3:21

2:56, 3:13, 3:19. 3:12
1/4 mile run warm-up, 1 mile (8 min.s) cool down

Class WOD:
1 rope climb
8x DL 225#
8x K2E's
2 RC
8x DL
16x K2E's
3x RC
8x DL
24x K2E's

4:58 rx'd

then treadmill runs, 400m WU's and
800m = 3:54, 3:36

super slow and easy on the calf.

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

10 min rest between runs

400 m Runs
F/11y/62"/144#/CONNIE
2:05, 2:07, 2:14, 2:13
Broke PR of 2:23

800 m Runs
M/41y/68"/156#/GEORGE
3:25, 3:35, 3:35, 3:35
Broke PR of 3:26

M/45/6'1"/190
2:54
2:59
3:06
3:00
Treadmill-weather

CFWU x 3; ring pushups, OHS added

4.5 Pac laps

3:37
3:47
3:48
3:49
Rested approx 3 mins/set

4x800m run, 2 min rest between sets

4:02
4:27
4:42
4:36

10 minutes on eliptical for first round for a half mile at 50 resistance, rest done on rower, 1k, best time was 3:55.

3:31 3:24 3:34 3:36
3:45 3:37 3:39 3:34 Previous

Previous was done on a treadmill at home...did this one in the metroparks...drove a half mile from a lot and parked...ran back and forth 4 times...not a precise 800 meters at all...maybe a bit longer

3:04
3:03
3:58
4:00

Sumthin therapeutic bout runnin in the rain. First two were more like 600m.

the mileage wasn't exactly right

2:47 - .5 mile
3:04 - .55 mile
3:18 - .55 mile
2:59 - .5 mile

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

Only made two rounds. Felt fatigued
3:17
3:27

OooRahh CrossFit

2:57
3:18 (shoe came untied)
3:11
3:08

~6 minute breaks

Definitely could've gone faster. Last 2 I was barely breathing hard afterwards. First time ever running 800s. I want a rematch.

3:48
3:47
3:48
3:44

21:10 total, including breaks

1st time in 5-fingers

2:07
2:01
2:03
2:05

2:55
3:05
3:22
3:30

2010-06-04: 2:54,2:54,2:59,2:58=11:45. AM Track. Rest 4-5 min.
2009-11-01: 10.5,11.1,12(pr),10.3. TM
2009-08-10: 10.4, 10.6, 11, 11.1(f). TM
2009-05-09: 3:00,2:50(pr),3:02,3:01=11:53. AM Track. Rest 4-5min.

Great workout to decrease my long-distance running times. Ran on a track with a platoon of motivated Marines.

26/M/175/5'9"

1: 2:38
2: 2:45
3: 2:48
4: 2:55

50/m/145
2:49, 2:49, 2:47, 2:45

I think these are right, they were all within three seconds. Good workout....

2:53
2:55
2:54
2:52

Pulled a small part of my left calf, and it's three weeks out from a race.... really hoping that a lot of ice and taking it easy will get it better fast enough<---(Crossing Fingers).

3:15
3:16
3:20
3:12

First attempt at Pose running. Used cross-trainers rather than running shoes. Concentrated on form, at least I TRIED to concentrate on form.

3:30
3:44
3:42
3:37

My feet hurt...

M/22/171/6'2"

I was missing muscle up work so I skipped the running and did a WOD by Blair Morrison. I did:
6 rounds for time:
5 muscle ups
20 burpees
(for every broken set you get a :30 second penalty, try to do it all unbroken.)

time: 25:38 + 2:00 (4 broken sets) = 27:38

That was hard. The burpees really got me. Never broke MU's but I broke the burpees 4 times. It was awesome hard though. Blair did it in 14:56 with no broken sets.

3:36
3:17
3:12
3:10 (9.5)

4:55,4:55,4:55,4:56 around block vs
4:53,5:00,5:05,5:09 around block 5/10/09
5:03,5:03,5:07,5:09 for .65 mi around block 3/28/09
3:54@8mph on t-mill,3:41@8.5,3:30@9,3:30@9 on 4/1/08

2:56
3:03
3:06
3:09
SMOKED ME!

Andrea - (did 1000m row)
1 - 5.20
2 - 5
3 - 4.54
4 - 4.42

Daniel - (800m run)
1 - 2.55
2 - 2.56
3 - 2.54
4 - 2.45

3:10
3:27
3:28
3:14

Done after "The Seven" WOD, so fatigue was a factor. Also, suffering from respiratory infection.

M/33/5'4"/141lbs
On treadmill with 1.5% incline
3:04
3:11
3:14
3:08

24/m/165lbs/70"

2:56
2:54
2:52
2:48

3:00
3:20
3:24
3:23

3:20
3:35
3:36
3:42

First time back on track since hurting my back last month.

Ran at high school track

3:57.76
4:41.76
4:47.93
4:49.28
Ran 1st 800 non-stop. Second lap of rest I walked the first turn.

Four rounds, each for time of:
800 meter run

1 - 5:06
2 - 4:52
3 - 4:46
4 - 4:37

3:59
3:45
3:37
3:30

did 2 rounds of 800m runs, and 2 rounds of 1000m rows to ease the shin splints

800m - 3;29
1000m - 4:30
800m - 3:28
1000m - 4:26

As Rx'd.
090509 2:55, 3:09, 3:29, 3:23, total = 12:56
090810 3:01, 3:11, 3:21, 3:22, total = 12:55
091101 2:52, 3:00, not finished
100602 2:58, 3:01, 3:07, 3:07, total = 12:13 (PR)

"Mrs. Miyagi"
100602 3:26, 3:26, 3:31, 3:30, total = 13:53 (PR)

@ the sweatbox
As Rx'd

2:54, 3:23, 3:35, 3:37= 13:29
rest between rds was 3 minutes

2:52
2:47
2:46
2:44

longer rest times than others, I see. I was resting for about 6 min, as my legs felt borderline cramping each time.

@ the sweatbox
As Rx'd

2:54, 3:23, 3:35, 3:37= 13:29 (PR) with 3 min breaks
090509:
2:50, 2:54,2:57, 2:59= 11:37 (PR) with 5 min breaks

3:00 (pr)
3:32
3:47
3:43

14:02

took 3 minute rests!
will take 5 minutes next time!!!

Slower than my last effort but not bad. I'm a little heavier right now and it may have slowed me down a bit.
2:51
2:51
2:47
2:48
Faster next time.

M/25/5'9"/178

3 mins rest between ea

2:55
2:55
3:03
3:02

DO WORK!!!

3:21
3:11
3:25
3:35

scaled to 2 x 800s, 3:03, 3:00
around grass at park
Post 5RM press, 75xpwr snatch
Previous WODs:

2:47, 2:47, 2:49, 2:42 as rx'd
2 street laps in neighborhood, first pose run this WOD
Last time (Aug in myr)...

First run in months on new knee.
3:20
3:10
2:54
Walked last,100m lunge
N myrtle

2:57, 2:58, 3:04, 3:02

did this right after the 5x5 press WOD

2:50
3:13
3:13
3:13

pukie came at the end. kind of weird that the last 3 runs were all the same time.

3:02
3:05
3:15
3:15

three minute rests in between sets

Had wrong distance the first run- ran a 1:40 (I thought I broke the world record). But I quickly realized and finished the last 200m for a time of 2:15. Then:
2:30
2:28
2:24
Not my best times.

3:15
3:25
3:35
3:32

90 seconds of rest inbetween each round

3:15
3:25
3:35
3:32

90 seconds of rest inbetween each round

@RVBP

2:56
3:07
3:12
3:06
12:21TOTAL

[PR11:31]

CFWUx1
3:26-3:23-3:19-3:14 (2:30 rest between rounds - 20:53 total)
At home.

2:42
2:52
2:54
2:52
11:20 total (pr by 2 seconds)

3.05, 2.57, 3.15, 3.00

m/36/5'9/179
WU - Ran 400m, 3 rounds squats, ran another 400m accidentally since Garmin wasn't working right.
3.13,3.15,3.19,3.24-from home.
Pretty bad, but I know I'm carrying some extra weight. Did this one in evening after dinner so I could get to Triangle in the morning. Uphill seemed easier than down. Hamstrings burning after uphill though.
11/1/09: 2.50,2.58,3.02,3.00 - at Myrtle Beach
8/10/09: 3.07,3.11,3.14,3.13 - at home
5/9: 2.48,2.45,2.53,2.54 - at SP track
See 11/1/09 for further history.

Weird w/o today.
Run: 800m x 4
3:02 - super slow
2:41 - PB by 0:05!
2:55 - feeling rough
3:03 - feeling terrible
So ... all runs super slow and feeling crap except for the PB. Weird.

M/29/235/71"

3:42
3:44
3:38
3:34

Walked 400m. between each.

did 5x3 140kg BSquat
and max reps 90 kg FSquat (11 reps) before the wod!

did 5 rounds..... 3 min rest between rounds!

3:22 3:35 3:40 3:46 3:51

Ran 4 x 800 m on cinder track

2:57
3:01
2:54
2:56

then 2 400m for extra pain
1:20
1:22

Legs cramped up on the post workout jog. m/43/158

nursing strained calf so I took it easy.

3:30
3:55
4:14
4:30

followed by 4 100m sprints

crosssfit warmup as a warmdown :) actually I did one round of 20 of each of the techniques in CFWU.

Stretching and massaging calf.

Elliptical level 10. speed < 65-70+. each about 3:20-3:25

MW240,54yo

First 800's in awhile...humid and 70's

4:31
4:41
4:50
4:42

m/33/6'2"/230lbs

4:13
4:26
4:13
4:30

Need to drop 20lbs in weight to improve my time

35 yom 192 lbs

At Jefferson track. Humid out about 75.
3:49
4:11
4:25
4:05
These times look slow compared to last time. Haven't been running as much. Also last time was about 40-45 degrees.

Last time:
34 yom 200 lbs.

At Jefferson track.

3:38
3:53
4:11
3:54

4 x 800m
1 - 3:16
2 - 3:16
3 - 3:15
4 - 3:17
M/49/198#/72"
68 degrees, sunny, calm, flat track
Approx 6 sec faster than 091108

3:23, 3:22, 3:28, 3:21

Rest Periods Were: 2.5, 3.5, and 4.5 minutes

3:27, 3:07, 3:10, 3:30

27/M/5'8"/130lb

2:52, 2:53, 3:04, 2:59

3:30 rest time between rounds

2 minute rest intervals

2:53
2:49
2:52
2:49

2 min rest

3:29
3:37
3:34
3:37

31/m/71"/175#/My house: Killeen, TX

2:55.85
2:57.69
2:58.00
2:58.47

Total:
11:50.01

2:54
2:45
2:45
2:47

outdoor track

4:14
3:33
3:40
3:32

06/12

1000m C2 row:

3:54
3:56
3:58
3:56

49/m/190

1/2 miles on the stairmill, Sans Hands.
4:34/4:27/4:17/4:08

Heat index of 107.
Arkinsaw humidity.
1/2 mile on track
3:34
3:44
3:47
3:50

091101

7:15
6:56
7:00
6:50

100602

6:21
6:41
6:45
6:35

3:11, 3:15, 3:22, 3:14

Did them on a 200 meter track, all times a bit slower than straight-away. 4 minutes rest between each of them.

slow, about 3 min rest in between

3:53
3:52
3:57
4:03

didn't time myself. had fun with it

20/m/5'11"/170

On treadmill, 3 minutes rest between each round.
Still building up strength running in Fivefingers so didn't push it.

3:44, 3:44, 3:44, 3:44

[Total: 14:56 / Single round: 2:43]

CFWUx3
BWU

3:29
3:58
3:45
4:19

Ernest 40/M/61"/163

M/59/6-2/210

Elliptical set to 13 resistance
half mile
3:28, 3:29, 3:30. 3:35

24.m.140.65"

as rx'd park:
3:03, 2:59, 3:04, 2:52(PR)

Last Time/PR park:
2:54, 3:04, 3:15, 3:30

Last Time Treadmill:
3:11, 3:10, 3:09, 3:10

PR Treadmill:
3:10, 3:10, 3:10, 3:10

top speed of treadmill is 10 mph

3:05
3:04
3:13
3:26

5 mn breaks

M/59/6-2/209

Precore eliptical with 13 resistence
3:28, 2:29, 3:30, 3:35

3:02
3:14
3:03
3:14

Rested about 3 minutes.

4:00
4:24
4:34
4:07