June 2, 2010

Wednesday 100602

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 091101

SouthCentralRegionalsWhitneyMUP_th.jpg

Enlarge image

Whitney Welsch, 2nd Overall, South Central Regionals


"Professional Passion" with Brad Ludden, CrossFit Journal preview video [wmv] [mov]


The Men's competition at the Northeast Regionals, by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]


"They Call This A Stimulus For Small Biz? Pshaw!" by Chris Carey, Forbes.

Posted by lauren at June 2, 2010 5:00 PM
Comments

gonna do 2.4 km

Comment #1 - Posted by: t4r4o4y4 at June 1, 2010 5:13 PM

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?

Comment #2 - Posted by: deb at June 1, 2010 5:19 PM

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.

Comment #3 - Posted by: hamel at June 1, 2010 5:22 PM

just did mondays wod...OMG!!!

Comment #4 - Posted by: hi at June 1, 2010 5:41 PM

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.

Comment #5 - Posted by: Brad at June 1, 2010 5:45 PM

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

Comment #6 - Posted by: Vonny at June 1, 2010 6:00 PM

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

Comment #7 - Posted by: Tony Budding at June 1, 2010 6:04 PM

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.

Comment #8 - Posted by: Chris S at June 1, 2010 6:23 PM

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.

Comment #9 - Posted by: Brent at June 1, 2010 6:28 PM

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.

Comment #10 - Posted by: harry at June 1, 2010 6:28 PM

My trainer recommends staying in the "uncomfortable" zone

Comment #11 - Posted by: Evan at June 1, 2010 6:31 PM

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.

Comment #12 - Posted by: Andy P 6 3 205 pound 43 year old guy at June 1, 2010 6:31 PM

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

Comment #13 - Posted by: BoboTMC at June 1, 2010 6:35 PM

recovering from regionals:

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

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

Comment #14 - Posted by: brian p at June 1, 2010 6:46 PM

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

Comment #15 - Posted by: Andy at June 1, 2010 6:48 PM

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

Comment #16 - Posted by: SANTI at June 1, 2010 6:49 PM

#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.

Comment #17 - Posted by: harry at June 1, 2010 6:49 PM

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

Comment #18 - Posted by: randy at June 1, 2010 7:01 PM

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

Comment #19 - Posted by: hi at June 1, 2010 7:11 PM

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

Comment #20 - Posted by: Shane at June 1, 2010 7:22 PM

@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.

Comment #21 - Posted by: john m/20/172 at June 1, 2010 7:23 PM

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)?

Comment #22 - Posted by: Tony Budding at June 1, 2010 7:24 PM

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

Comment #23 - Posted by: Aaron Wilson at June 1, 2010 7:52 PM

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

Comment #24 - Posted by: mike/40/6'3"/210 at June 1, 2010 8:00 PM

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?

Comment #25 - Posted by: Dan K at June 1, 2010 8:00 PM

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?

Comment #26 - Posted by: Barry at June 1, 2010 8:20 PM

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

Comment #27 - Posted by: brandon at June 1, 2010 8:35 PM

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

Comment #28 - Posted by: toddy at June 1, 2010 8:40 PM

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)

Comment #29 - Posted by: rashmi at June 1, 2010 8:47 PM

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

Comment #30 - Posted by: Tara at June 1, 2010 9:00 PM

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!

Comment #31 - Posted by: ThomasD at June 1, 2010 9:37 PM

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

Comment #32 - Posted by: ThomasD at June 1, 2010 9:40 PM

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

Comment #33 - Posted by: tommy at June 1, 2010 9:52 PM

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

Comment #34 - Posted by: Bombero Rick at June 1, 2010 9:58 PM

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.

Comment #35 - Posted by: tony at June 1, 2010 10:16 PM

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.

Comment #36 - Posted by: AJ at June 1, 2010 11:47 PM

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.

Comment #37 - Posted by: Irish Tom at June 2, 2010 1:09 AM

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.

Comment #38 - Posted by: Preston at June 2, 2010 1:22 AM

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

Comment #39 - Posted by: Tim/35/M/70/170 at June 2, 2010 2:36 AM

m/44/185

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

3.5 minute rest in between

Comment #40 - Posted by: cosmo at June 2, 2010 2:39 AM

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

Comment #41 - Posted by: dc3 at June 2, 2010 3:01 AM

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

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

Comment #42 - Posted by: Jordan at June 2, 2010 3:09 AM

Four rounds, each for time of:
500 meter run

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

Comment #43 - Posted by: fitz997 at June 2, 2010 3:25 AM

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

Comment #44 - Posted by: zach.welton at June 2, 2010 3:36 AM

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.

Comment #45 - Posted by: TonyB at June 2, 2010 4:24 AM

run 800m/walk 800m

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

Comment #46 - Posted by: CR m/28/5'7"/155 at June 2, 2010 4:36 AM

M/42/5'11"/180

Lake Elton route on road

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

Comment #47 - Posted by: nutfam at June 2, 2010 4:56 AM

29/6'8"/219

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

Comment #48 - Posted by: Stretch at June 2, 2010 5:15 AM

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/

Comment #49 - Posted by: Mike (21/5'10"/170lbs) at June 2, 2010 5:22 AM

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

Comment #50 - Posted by: Rick Cantu at June 2, 2010 5:30 AM

M/27/6'1/212

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

Comment #51 - Posted by: Dan at June 2, 2010 5:32 AM

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

Comment #52 - Posted by: Andy at June 2, 2010 5:57 AM

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

Comment #53 - Posted by: dan m at June 2, 2010 6:00 AM

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!

Comment #54 - Posted by: StephD at June 2, 2010 6:06 AM

F/39/5'6"/155

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

Comment #55 - Posted by: mom to five at June 2, 2010 6:18 AM

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.

Comment #56 - Posted by: Adam A. at June 2, 2010 6:21 AM

M/32/180/6'2"

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

Comment #57 - Posted by: Rhett at June 2, 2010 6:26 AM

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

Comment #58 - Posted by: Matt at June 2, 2010 6:31 AM

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.

Comment #59 - Posted by: charles.burrow at June 2, 2010 6:40 AM

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

Comment #60 - Posted by: AndersP at June 2, 2010 6:41 AM

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

Comment #61 - Posted by: Arnel Delosreyes M/40/67"/155 at June 2, 2010 6:43 AM

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!

Comment #62 - Posted by: Kurt at June 2, 2010 6:46 AM

#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.

Comment #63 - Posted by: charles.burrow at June 2, 2010 6:48 AM

m/42/5'11"/195

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

Rested 4 minutes between sets

Comment #64 - Posted by: slowweak at June 2, 2010 6:53 AM

m/21/83kg/1.78m

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

Comment #65 - Posted by: anders at June 2, 2010 6:58 AM

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

Comment #66 - Posted by: SANTI at June 2, 2010 7:01 AM

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?

Comment #67 - Posted by: Chris H m/32/147/67" at June 2, 2010 7:01 AM

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

Comment #68 - Posted by: Mike at June 2, 2010 7:06 AM

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!!

Comment #69 - Posted by: Bk at June 2, 2010 7:06 AM

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.

Comment #70 - Posted by: mike/40/6'3"/210 at June 2, 2010 7:16 AM

thanks #65!

Comment #71 - Posted by: Chris H m/32/147/67" at June 2, 2010 7:30 AM

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

Comment #72 - Posted by: Nickosaurus at June 2, 2010 7:32 AM

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

Comment #73 - Posted by: playhard at June 2, 2010 7:55 AM

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

Comment #74 - Posted by: DonC at June 2, 2010 7:58 AM

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

Comment #75 - Posted by: John Dunaway at June 2, 2010 7:59 AM

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

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

Comment #76 - Posted by: jeglit (m/38/6'4"/220) at June 2, 2010 8:08 AM

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

Comment #77 - Posted by: Don at June 2, 2010 8:09 AM

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.

Comment #78 - Posted by: Josiah Ertz at June 2, 2010 8:13 AM

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.

Comment #79 - Posted by: JuliePlatt at June 2, 2010 8:37 AM

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.

Comment #80 - Posted by: Memuc at June 2, 2010 8:50 AM

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

Comment #81 - Posted by: Eric Rivera at June 2, 2010 9:04 AM

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

Comment #82 - Posted by: rox f/45/5'4"/120 at June 2, 2010 9:05 AM

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

Comment #83 - Posted by: Dustin 28/67"/177 at June 2, 2010 9:07 AM

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

cinder track

Comment #84 - Posted by: jc at June 2, 2010 9:12 AM

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.

Comment #85 - Posted by: JonNYC - 41/M/170/5'11" xfit since 6/08 at June 2, 2010 9:22 AM

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!

Comment #86 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at June 2, 2010 9:31 AM

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

Comment #87 - Posted by: Glenn Hyzak at June 2, 2010 9:31 AM

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

Comment #88 - Posted by: beemer (f/39/5'4"/125) at June 2, 2010 9:41 AM

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

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

Comment #89 - Posted by: Donny at June 2, 2010 9:43 AM

On local high school track:

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

Mostly run 400, walk 100, run 300

Comment #90 - Posted by: Hale at June 2, 2010 9:45 AM


On Treadmill, with 3 mins rest between each:

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

Comment #91 - Posted by: Steve O M/44/5'9"/160 at June 2, 2010 9:49 AM

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

Comment #92 - Posted by: DanaMax at June 2, 2010 9:49 AM

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)

Comment #93 - Posted by: Kevin C. at June 2, 2010 9:50 AM

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

Comment #94 - Posted by: in8girl at June 2, 2010 10:08 AM

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

Comment #95 - Posted by: Mark & Theresa at June 2, 2010 10:10 AM

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)

Comment #96 - Posted by: ilya at June 2, 2010 10:15 AM

#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?

Comment #97 - Posted by: Mike (21/5'10"/170lbs) at June 2, 2010 10:20 AM

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.

Comment #98 - Posted by: Matt P M/31/6'4"/200 at June 2, 2010 10:21 AM

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.

Comment #99 - Posted by: stryder9 M/36/5'8"/160# at June 2, 2010 10:23 AM

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

Comment #100 - Posted by: Patrick at June 2, 2010 10:24 AM

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

Comment #101 - Posted by: stryder9 M/36/5'8"/160# at June 2, 2010 10:24 AM

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.

Comment #102 - Posted by: Devin Henry at June 2, 2010 10:30 AM

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

Comment #103 - Posted by: TimA at June 2, 2010 10:31 AM

m/27/5'8"/145

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

Comment #104 - Posted by: Townsend at June 2, 2010 10:33 AM

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

1 min rest b/w rounds

f/27/5'2/118

Comment #105 - Posted by: StephieG at June 2, 2010 10:41 AM

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

2-3 min. rest in between

Comment #106 - Posted by: Drew at June 2, 2010 10:47 AM

Subbed 800m rows
2.47.9
2.51.8
2.54.8
2.56.7

Comment #107 - Posted by: Jonblaze at June 2, 2010 10:49 AM

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

Comment #108 - Posted by: John m/41/68"/165 at June 2, 2010 10:51 AM

48 / 177

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

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

Comment #109 - Posted by: tom perry at June 2, 2010 10:53 AM

m/24/180/511

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

Comment #110 - Posted by: GGG at June 2, 2010 10:56 AM

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

Comment #111 - Posted by: Linwood Wright at June 2, 2010 10:57 AM

#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.

Comment #112 - Posted by: Barry at June 2, 2010 10:58 AM

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.

Comment #113 - Posted by: magnus 24/5'8"/155-160 at June 2, 2010 11:01 AM

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...

Comment #114 - Posted by: Tank M/36/5'11"/255 at June 2, 2010 11:06 AM

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

Comment #115 - Posted by: Branden at June 2, 2010 11:12 AM

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.

Comment #116 - Posted by: paulpersizzler at June 2, 2010 11:13 AM

2:33
2:33
2:36

stopped at 3, more quit than want today

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

Comment #117 - Posted by: Jon-David at June 2, 2010 11:15 AM

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

Comment #118 - Posted by: em :) at June 2, 2010 11:15 AM

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

Comment #119 - Posted by: Melanie Gutierrez at June 2, 2010 11:16 AM

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!

Comment #120 - Posted by: carl at June 2, 2010 11:18 AM

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

Comment #121 - Posted by: Bryan Ohr at June 2, 2010 11:29 AM

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

Comment #122 - Posted by: john g at June 2, 2010 11:40 AM

As rx'd.

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

Comment #123 - Posted by: Jerry, SWE M23/185/87 at June 2, 2010 11:46 AM

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

Comment #124 - Posted by: brett_from_wylie at June 2, 2010 11:46 AM

Subbed 800m rows:

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

Comment #125 - Posted by: brittk at June 2, 2010 12:07 PM

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

Comment #126 - Posted by: BillB at June 2, 2010 12:11 PM

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

M/53/6'0"/212

"Illegitimi non carborundum!"

Comment #127 - Posted by: Bill Hoogsteden at June 2, 2010 12:16 PM

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!

Comment #128 - Posted by: Brendan at June 2, 2010 12:23 PM

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

Comment #129 - Posted by: Kamper M/45/200/74" at June 2, 2010 12:34 PM

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

Comment #130 - Posted by: Chris O. M/40/5'10"/232 at June 2, 2010 12:40 PM

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

1:30 rest for each

M 34 186

Comment #131 - Posted by: Jdude at June 2, 2010 12:45 PM

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

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

Comment #132 - Posted by: JonathanA at June 2, 2010 12:48 PM

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

Comment #133 - Posted by: Dean at June 2, 2010 12:59 PM

Yea running:

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

Comment #134 - Posted by: James 24/m/182/6' at June 2, 2010 1:02 PM

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.

Comment #135 - Posted by: NikNichols42yo 5'7'' 165lbs at June 2, 2010 1:06 PM

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

Comment #136 - Posted by: jiggastemple at June 2, 2010 1:19 PM

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

Comment #137 - Posted by: B-Mo 6', m,33,194 at June 2, 2010 1:19 PM

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

?
2:42
2:45
2:49

Comment #138 - Posted by: Tim in Springfield 24/5'10"/175 at June 2, 2010 1:21 PM

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

Comment #139 - Posted by: JonEl FunctFit at June 2, 2010 1:24 PM

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

Comment #140 - Posted by: Josh M/35/74"/198# at June 2, 2010 1:26 PM

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.

Comment #141 - Posted by: Jon M 22/6'2/205 at June 2, 2010 1:29 PM

17:50

Comment #142 - Posted by: Morgan Polotan at June 2, 2010 1:30 PM

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

Comment #143 - Posted by: Brian at June 2, 2010 1:39 PM

2:57
3:10
3:45
Died

Comment #144 - Posted by: MWS at June 2, 2010 1:42 PM

1 mile wu @ 9+-minutes

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

1 mile cool down @ 9+- minutes

Comment #145 - Posted by: KCR at June 2, 2010 1:44 PM

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 !)

Comment #146 - Posted by: JB at June 2, 2010 1:47 PM

subbed 800m rows (bad ankle)

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

(90 seconds rest between sets)

Comment #147 - Posted by: bdiggle at June 2, 2010 1:49 PM

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.

Comment #148 - Posted by: Adam at June 2, 2010 1:50 PM

cc

Comment #149 - Posted by: deano at June 2, 2010 1:57 PM

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

#125 next

then 3x 200 runs

Comment #150 - Posted by: deano at June 2, 2010 1:58 PM

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

Comment #151 - Posted by: justaman - liberty, sc at June 2, 2010 2:02 PM

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).

Comment #152 - Posted by: Jim at June 2, 2010 2:03 PM

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

Comment #153 - Posted by: TLE at June 2, 2010 2:03 PM

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

Comment #154 - Posted by: Mike Thor at June 2, 2010 2:05 PM

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

Comment #155 - Posted by: Ben S at June 2, 2010 2:10 PM

Snail. That's all. ;-)

Comment #156 - Posted by: thelittleenginethatcould-but didnt at June 2, 2010 2:28 PM

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

-rested 3-5 mins. between each

Comment #157 - Posted by: Thinlizzie at June 2, 2010 2:28 PM

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#

Comment #158 - Posted by: Latham Fell M/30/180 at June 2, 2010 2:49 PM

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!

Comment #159 - Posted by: Baconator at June 2, 2010 2:53 PM

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.

Comment #160 - Posted by: rjf (Since 07-20-07. WOD no. 787) at June 2, 2010 2:58 PM

m/39/76/215

Done on road, slight slope to the route

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

~3mins rest in between

Comment #161 - Posted by: Chas at June 2, 2010 3:00 PM

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

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

Comment #162 - Posted by: ferb44 at June 2, 2010 3:13 PM

M/30/5'9"/195

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

Comment #163 - Posted by: cnc at June 2, 2010 3:15 PM

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

Comment #164 - Posted by: brian t at June 2, 2010 3:16 PM

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

Comment #165 - Posted by: SB at June 2, 2010 3:17 PM

2:43 across the board.

Comment #166 - Posted by: tooljunky m/29/5'11/180 at June 2, 2010 3:30 PM

m/182/29

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

Aprox. 3 min. rest between

Comment #167 - Posted by: Matt_Joyner81 at June 2, 2010 3:40 PM

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

Comment #168 - Posted by: Sesoku at June 2, 2010 3:44 PM

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.)

Comment #169 - Posted by: Dan D. at June 2, 2010 3:52 PM

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..

Comment #170 - Posted by: Mark at June 2, 2010 3:54 PM

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

Comment #171 - Posted by: William mccraney at June 2, 2010 3:55 PM

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

about 3 minute rest.

Comment #172 - Posted by: Jeff M at June 2, 2010 3:57 PM

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

Comment #173 - Posted by: JorgeE at June 2, 2010 4:02 PM

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

Comment #174 - Posted by: Baby Face Harry m/24/6'3"/200 at June 2, 2010 4:06 PM

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!

Comment #175 - Posted by: jpw at June 2, 2010 4:12 PM

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

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

Comment #176 - Posted by: Ticotexas M/40/69/150 at June 2, 2010 4:16 PM

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.

Comment #177 - Posted by: Kevin McClellan 48/M/195 at June 2, 2010 4:17 PM

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

Comment #178 - Posted by: Pete In Sun City at June 2, 2010 4:18 PM

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!!!

Comment #179 - Posted by: Greg-NOLA at June 2, 2010 4:21 PM

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.

Comment #180 - Posted by: jst at June 2, 2010 4:22 PM

M/23/6'1"/165

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

3-5 min rest

Comment #181 - Posted by: Cole Gruber at June 2, 2010 4:28 PM

m/41/6'0"/192

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

Comment #182 - Posted by: Jeff H at June 2, 2010 4:31 PM

m/23/165

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

Comment #183 - Posted by: JohnnyMac at June 2, 2010 4:40 PM

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

Comment #184 - Posted by: Jeremy A. Olive at June 2, 2010 4:44 PM

3.58
3.55
3.50
3.47
not my best for sure.

Comment #185 - Posted by: Kyle A. at June 2, 2010 4:46 PM

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

Comment #186 - Posted by: m/18/6'1"/153 at June 2, 2010 4:47 PM

5:10 (barefoot)

Comment #187 - Posted by: JerryM M/38/255/6'2 at June 2, 2010 4:49 PM

As Rx'd:

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

Comment #188 - Posted by: Alex B (M/26/73/205) at June 2, 2010 4:58 PM

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

Comment #189 - Posted by: Ryan in MI at June 2, 2010 5:01 PM

M/38/6'3"/218

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

4 min rest between. Feels GOOD!

Comment #190 - Posted by: Andrew at June 2, 2010 5:04 PM

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.

Comment #191 - Posted by: Ronnieboy at June 2, 2010 5:15 PM

M/36/6'0"/205

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

~2:40 rest between.

Comment #192 - Posted by: Brianwi at June 2, 2010 5:16 PM

2.58-2.59-3.00-2.58

1:1 work to rest. Hot and muggy.

Comment #193 - Posted by: Michael Honcho M/31/5'10"/170 at June 2, 2010 5:21 PM

MJHS

PU 3x15

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

Have a summer cold, no fun

Comment #194 - Posted by: Pete - Decatur at June 2, 2010 5:24 PM

M/496'/177

2 1/2 laps (about 800 m)

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

Comment #195 - Posted by: Richard at June 2, 2010 5:25 PM

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

Comment #196 - Posted by: nick e at June 2, 2010 5:34 PM

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.

Comment #197 - Posted by: chris137 at June 2, 2010 5:51 PM

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.

Comment #198 - Posted by: JLG - 48 / male / 5'10 / 170 at June 2, 2010 5:53 PM

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

Comment #199 - Posted by: Chap at June 2, 2010 5:55 PM

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

Comment #200 - Posted by: OFQ-MD at June 2, 2010 6:01 PM

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

Comment #201 - Posted by: Jim D. 49/m/165/5'11" at June 2, 2010 6:05 PM

300
309
317
333

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

Comment #202 - Posted by: Dblu - 25/m/6'/185 at June 2, 2010 6:12 PM

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

5-6 mins rest between

Comment #203 - Posted by: Marky Mark at June 2, 2010 6:15 PM

Rx'd

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

3-5 minutes of rest between

Comment #204 - Posted by: BRICEJ M/24/170/5'8" at June 2, 2010 6:16 PM

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

Comment #205 - Posted by: greg 6'3"/210/38 at June 2, 2010 6:20 PM

Two rounds, each for time of:
800 meter run

3:43.49
3:30.74 (pr)

Comment #206 - Posted by: Alfie at June 2, 2010 6:22 PM

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

Comment #207 - Posted by: pete at June 2, 2010 6:41 PM

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

Comment #208 - Posted by: Zeb m/29/5'8"/160 at June 2, 2010 6:46 PM

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

Comment #209 - Posted by: Logan Gelbrich M/24/6'3''/210 at June 2, 2010 6:46 PM

29m/6'5"/230

Total run and rest 16;21

Comment #210 - Posted by: Justin at June 2, 2010 6:52 PM

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!

Comment #211 - Posted by: mas 53/155/m at June 2, 2010 6:57 PM

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

Comment #212 - Posted by: quallnow at June 2, 2010 7:00 PM

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#

Comment #213 - Posted by: Jim Colby at June 2, 2010 7:05 PM

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

As Rx'd

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

Comment #214 - Posted by: PMyers/m/46/6'0/184 at June 2, 2010 7:07 PM

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

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

Comment #215 - Posted by: MP at June 2, 2010 7:11 PM

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

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

Comment #216 - Posted by: Amykr F/38/5'9"/142 at June 2, 2010 7:15 PM

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.

Comment #217 - Posted by: Shawn Becker at June 2, 2010 7:18 PM

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

Comment #218 - Posted by: Blatz 32/m/6'3"/226lbs at June 2, 2010 7:40 PM

M/49/6'3"/195

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

3 min rests
HS track

Comment #219 - Posted by: JimL at June 2, 2010 8:05 PM

age 20 bw 170

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

Comment #220 - Posted by: Chris S at June 2, 2010 8:14 PM

M/34/6'3"/205

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

Comment #221 - Posted by: lk at June 2, 2010 8:25 PM

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

Comment #222 - Posted by: Raph at June 2, 2010 8:27 PM

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

Comment #223 - Posted by: jean-paul lara 26/m/5'10/169 at June 2, 2010 8:33 PM

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

Comment #224 - Posted by: tdhalls at June 2, 2010 8:39 PM

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

Comment #225 - Posted by: Keith M at June 2, 2010 8:47 PM

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

Comment #226 - Posted by: JK 28/M/165lbs at June 2, 2010 8:49 PM

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

Comment #227 - Posted by: DeMarco at June 2, 2010 8:49 PM

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

Comment #228 - Posted by: 611 at June 2, 2010 8:56 PM

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

Comment #229 - Posted by: Collard at June 2, 2010 8:57 PM

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

Comment #230 - Posted by: JoshuaM M/28/73"/165# 100210 at June 2, 2010 9:08 PM

M/29/179cm/73Kg

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

Comment #231 - Posted by: Jiwoon at June 2, 2010 9:26 PM

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

Comment #232 - Posted by: lil bos at June 2, 2010 9:29 PM

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

Comment #233 - Posted by: Rory Mack at June 2, 2010 9:37 PM

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

Comment #234 - Posted by: ArcLite M/35/69"/163 at June 2, 2010 9:58 PM

m/30/166cm/62kg

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

Comment #235 - Posted by: Chris @ Coastal CrossFit QLD at June 2, 2010 10:12 PM

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

Comment #236 - Posted by: Tim 33/5'10/165 at June 3, 2010 12:04 AM

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

HORRID!

Comment #237 - Posted by: Simon Huxford at June 3, 2010 12:37 AM

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

Comment #238 - Posted by: Tim/35/M/70/170 at June 3, 2010 3:47 AM

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

Comment #239 - Posted by: Ken at June 3, 2010 5:06 AM

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

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

Comment #240 - Posted by: Derek at June 3, 2010 5:11 AM

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

Comment #241 - Posted by: brbeaner at June 3, 2010 5:18 AM

indoor track

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

Comment #242 - Posted by: cbecker at June 3, 2010 5:44 AM

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

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

Comment #243 - Posted by: chris m/34/190/69" at June 3, 2010 5:52 AM

m/33/5'9"/175

treadmill

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

Comment #244 - Posted by: elliott at June 3, 2010 5:58 AM

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

Comment #245 - Posted by: Farbror Jonas at June 3, 2010 5:59 AM


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

Comment #246 - Posted by: chris m/34/190/69" at June 3, 2010 6:00 AM

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.

Comment #247 - Posted by: Bphantom at June 3, 2010 6:30 AM

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

Comment #248 - Posted by: D Craig at June 3, 2010 6:43 AM

Rest time was 3 min between each run.

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

Trying to break that 2:30 mark.

Comment #249 - Posted by: Daniel 319 at June 3, 2010 6:49 AM

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.

Comment #250 - Posted by: Slav 22/m/68"/158 at June 3, 2010 7:29 AM

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

Comment #251 - Posted by: Nick at June 3, 2010 7:36 AM

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

100 abmat sit-us
50 knees to elbows

Comment #252 - Posted by: Broker600 at June 3, 2010 7:41 AM

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"

Comment #253 - Posted by: Vats at June 3, 2010 9:01 AM

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

Comment #254 - Posted by: Chris G. 43/6'1"/230 at June 3, 2010 9:15 AM

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

Fun, fun.

Comment #255 - Posted by: James m/30/204/5'8" at June 3, 2010 9:21 AM

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

Comment #256 - Posted by: Jette 40/M/5'11"/175 at June 3, 2010 9:49 AM

800 m in neighborhood

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

4 min. rest

Comment #257 - Posted by: flyingfleet at June 3, 2010 10:54 AM

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

6 minute rest between runs

5'8"/M/197/38

Comment #258 - Posted by: Boozer23 at June 3, 2010 11:11 AM

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

Comment #259 - Posted by: Joro at June 3, 2010 11:17 AM

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)

Comment #260 - Posted by: B. Rhaly at June 3, 2010 11:33 AM

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.

Comment #261 - Posted by: robin (m 21/5'8"/140) at June 3, 2010 12:16 PM

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

2:55
3:16
3:25

Comment #262 - Posted by: Fosco at June 3, 2010 12:26 PM

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

Comment #263 - Posted by: David R at June 3, 2010 12:27 PM

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

Comment #264 - Posted by: Matthew at June 3, 2010 12:47 PM

14:11

Next time try 4x 8mph

Comment #265 - Posted by: Jon Gray at June 3, 2010 1:53 PM

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.

Comment #266 - Posted by: João Oliveira at June 3, 2010 2:01 PM

M28/235/6'2


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

Comment #267 - Posted by: BigRobb at June 3, 2010 2:42 PM

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

Comment #268 - Posted by: cory at June 3, 2010 3:07 PM

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

Comment #269 - Posted by: Caleb at June 3, 2010 3:09 PM

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

Comment #270 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at June 3, 2010 3:13 PM

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

Comment #271 - Posted by: Sethro/37yoM/185# at June 3, 2010 3:53 PM

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

Comment #272 - Posted by: BrianG at June 3, 2010 4:00 PM

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

Comment #273 - Posted by: nat&chris at June 3, 2010 4:12 PM

23 / M / 5'9" / 135lbs

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

That third interval did seem easier...

Comment #274 - Posted by: BC at June 3, 2010 4:40 PM

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

Disappointed.
Walked 1.5 laps between rounds.

Comment #275 - Posted by: Doss at June 3, 2010 4:40 PM

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

Comment #276 - Posted by: TomO/43/M/200 at June 3, 2010 5:10 PM

m/168

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

Comment #277 - Posted by: jnel at June 3, 2010 5:39 PM

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

Comment #278 - Posted by: Tyler Scott at June 3, 2010 5:49 PM

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

Comment #279 - Posted by: Matt Johnson (m/30/6'3"/220) at June 3, 2010 5:50 PM

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

Comment #280 - Posted by: brian p at June 3, 2010 6:09 PM

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

Comment #281 - Posted by: George Hernandez (in Chicago) at June 3, 2010 6:40 PM

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

Comment #282 - Posted by: medic8 at June 3, 2010 7:03 PM

CFWU x 3; ring pushups, OHS added

4.5 Pac laps

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

Comment #283 - Posted by: F15E_WSO_M/47/6'/175 at June 3, 2010 7:47 PM

4x800m run, 2 min rest between sets

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

Comment #284 - Posted by: Chuck m36/5'8"/179 at June 3, 2010 7:55 PM

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

Comment #285 - Posted by: mikes at June 3, 2010 8:06 PM

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

Comment #286 - Posted by: Cleveland at June 3, 2010 8:07 PM

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

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

Comment #287 - Posted by: illis m/29/160/5'10 at June 3, 2010 8:17 PM

the mileage wasn't exactly right

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

Comment #288 - Posted by: NUcf m/24/5'7"/155 at June 3, 2010 8:24 PM

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

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

OooRahh CrossFit

Comment #289 - Posted by: W.D. at June 3, 2010 11:40 PM

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.

Comment #290 - Posted by: Skylar at June 4, 2010 3:27 AM

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

21:10 total, including breaks

Comment #291 - Posted by: CME at June 4, 2010 6:09 AM

1st time in 5-fingers

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

Comment #292 - Posted by: amped 35/M/190/6' at June 4, 2010 8:08 AM

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

Comment #293 - Posted by: mrd m/26/5'10"195 at June 4, 2010 9:28 AM

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.

Comment #294 - Posted by: gs at June 4, 2010 10:48 AM

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

Comment #295 - Posted by: USMC Tanker at June 4, 2010 11:13 AM

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

Comment #296 - Posted by: E5fyrman at June 4, 2010 11:57 AM

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).

Comment #297 - Posted by: Shane/31/6'/190 at June 4, 2010 1:35 PM

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

Comment #298 - Posted by: Neill m/20/5'11"/186 at June 4, 2010 2:03 PM

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...

Comment #299 - Posted by: bingo at June 4, 2010 2:33 PM

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.

Comment #300 - Posted by: Jordan D. at June 4, 2010 4:40 PM

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

Comment #301 - Posted by: Mike C (M/41/5'11"/205) at June 4, 2010 5:07 PM

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

Comment #302 - Posted by: kevin o at June 4, 2010 6:12 PM

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

Comment #303 - Posted by: Micah at June 4, 2010 9:41 PM

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

Comment #304 - Posted by: hub at June 4, 2010 10:07 PM

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

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

Comment #305 - Posted by: Mik at June 5, 2010 1:54 AM

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

Comment #306 - Posted by: Matt Burritt at June 5, 2010 6:03 AM

24/m/165lbs/70"

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

Comment #307 - Posted by: Eric-Clint, Texas at June 5, 2010 10:32 AM

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

Comment #308 - Posted by: Klorg at June 5, 2010 2:09 PM

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

Comment #309 - Posted by: xbadamsx at June 5, 2010 6:16 PM

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.

Comment #310 - Posted by: jeff_Roddy/m49yo/195/71" at June 5, 2010 7:57 PM

Four rounds, each for time of:
800 meter run

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

Comment #311 - Posted by: Louis Herrera 51 70" 177 at June 5, 2010 10:02 PM

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

Comment #312 - Posted by: Pacers at June 6, 2010 5:41 AM

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

Comment #313 - Posted by: dinzy at June 6, 2010 8:39 AM

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)

Comment #314 - Posted by: Miyagi 30/m/162.6# at June 6, 2010 10:04 AM

@ the sweatbox
As Rx'd

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

Comment #315 - Posted by: N_Rahim 28/m/145# at June 6, 2010 12:21 PM

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.

Comment #316 - Posted by: David Kenyon at June 6, 2010 12:28 PM

@ 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

Comment #317 - Posted by: N_Rahim 28/m/145# at June 6, 2010 12:29 PM

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

14:02

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

Comment #318 - Posted by: al deezy (33-m-155) at June 6, 2010 12:59 PM

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.

Comment #319 - Posted by: Smithy/m/49/5'10"/166 at June 6, 2010 4:20 PM

M/25/5'9"/178

3 mins rest between ea

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

DO WORK!!!

Comment #320 - Posted by: BlackCatX-Fit at June 6, 2010 6:53 PM

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

Comment #321 - Posted by: Kristina F/26/5'3"/116 at June 6, 2010 8:26 PM

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

Comment #322 - Posted by: Ajax at June 6, 2010 10:04 PM

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

Comment #323 - Posted by: Raze at June 7, 2010 11:32 AM

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.

Comment #324 - Posted by: Eamon at June 7, 2010 3:05 PM

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

three minute rests in between sets

Comment #325 - Posted by: The Polish Rifle at June 7, 2010 3:35 PM

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.

Comment #326 - Posted by: Mitch at June 7, 2010 4:19 PM

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

90 seconds of rest inbetween each round

Comment #327 - Posted by: Chris R m/33/6-1/185 at June 7, 2010 5:24 PM

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

90 seconds of rest inbetween each round

Comment #328 - Posted by: Chris R m/33/6-1/185 at June 7, 2010 5:24 PM

@RVBP

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

[PR11:31]

Comment #329 - Posted by: stinker [28.m.160#] at June 7, 2010 7:36 PM

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

Comment #330 - Posted by: Doug at June 8, 2010 10:49 AM

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

Comment #331 - Posted by: gunnar m/38/190/73" at June 8, 2010 4:13 PM

3.05, 2.57, 3.15, 3.00

Comment #332 - Posted by: Espinosa m/25/5'11"/165 at June 8, 2010 5:52 PM

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.

Comment #333 - Posted by: jrm at June 8, 2010 6:56 PM

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.

Comment #334 - Posted by: Harpo m/43/5'7" at June 8, 2010 9:41 PM

M/29/235/71"

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

Walked 400m. between each.

Comment #335 - Posted by: Matt I. at June 8, 2010 10:57 PM

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

Comment #336 - Posted by: Michel van Grinsven at June 9, 2010 3:31 AM

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

Comment #337 - Posted by: Torg at June 9, 2010 9:57 AM

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.

Comment #338 - Posted by: Karsk (56 M 5'9" 185lbs) at June 9, 2010 10:10 AM

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

Comment #339 - Posted by: dsm19 / 31 / 6'0 / 210 at June 9, 2010 11:13 AM

MW240,54yo

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

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

Comment #340 - Posted by: do_b330 at June 9, 2010 2:22 PM

m/33/6'2"/230lbs

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

Need to drop 20lbs in weight to improve my time

Comment #341 - Posted by: gkerr at June 9, 2010 5:06 PM

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

Comment #342 - Posted by: kgw at June 9, 2010 8:09 PM

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

Comment #343 - Posted by: RB at June 9, 2010 8:33 PM

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

Rest Periods Were: 2.5, 3.5, and 4.5 minutes

Comment #344 - Posted by: Jross at June 10, 2010 9:17 AM

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

Comment #345 - Posted by: nsb at June 10, 2010 8:11 PM

27/M/5'8"/130lb

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

3:30 rest time between rounds

Comment #346 - Posted by: SX at June 11, 2010 12:28 AM

2 minute rest intervals

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

Comment #347 - Posted by: schinizel/m/31/5'9/150 at June 11, 2010 6:31 AM

2 min rest

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

Comment #348 - Posted by: Wayne at June 11, 2010 10:48 AM

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

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

Total:
11:50.01

Comment #349 - Posted by: Archer6479 at June 11, 2010 5:30 PM

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

outdoor track

Comment #350 - Posted by: MaroonSwim at June 13, 2010 9:32 AM

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

Comment #351 - Posted by: James Knaack at June 14, 2010 12:59 AM

06/12

1000m C2 row:

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

Comment #352 - Posted by: tommykrackcorn at June 14, 2010 7:49 AM

49/m/190

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

Comment #353 - Posted by: denob at June 14, 2010 12:08 PM

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

Comment #354 - Posted by: Augustus at June 14, 2010 2:09 PM

091101

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

100602

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

Comment #355 - Posted by: EMelton at June 15, 2010 6:35 AM

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.

Comment #356 - Posted by: Edwin 27/M/68"/170 at June 16, 2010 2:03 PM

slow, about 3 min rest in between

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

Comment #357 - Posted by: smithwick's at June 17, 2010 10:09 AM

didn't time myself. had fun with it

20/m/5'11"/170

Comment #358 - Posted by: Logan S at June 21, 2010 1:54 PM

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]

Comment #359 - Posted by: JonK at June 21, 2010 2:22 PM

CFWUx3
BWU

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

Ernest 40/M/61"/163

Comment #360 - Posted by: twiki2 at June 21, 2010 3:32 PM

M/59/6-2/210

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

Comment #361 - Posted by: JBGP at June 27, 2010 2:20 PM

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

Comment #362 - Posted by: Francis Vu Nguyen at June 27, 2010 9:42 PM

top speed of treadmill is 10 mph

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

5 mn breaks

Comment #363 - Posted by: bookworm at June 29, 2010 4:18 PM

M/59/6-2/209

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

Comment #364 - Posted by: JBGP at August 15, 2010 9:45 AM

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

Rested about 3 minutes.

Comment #365 - Posted by: chaps at September 17, 2010 12:20 PM

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

Comment #366 - Posted by: dcyn at January 18, 2012 10:12 AM
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