Great job Hallie!

Hallie, Congratulations!
FIGHT GONE BAD with the boys tomorrow! Yee-haw!!! Coach is having us do this for our weights final.

damn, hallie! you are a monster. well done.

great job Hallie

but i guess the pose method went out the window for those races

Awesome job, Hallie.

Does anyone know if AngryDalty is down permanently? My CrossFit notifier stopped working and I haven't been able to hit the www.AngryDalty.com site for a few days now.

Would it be considered irony if the creedo you've splashed on your walls and t-shirts is "deeds not words?"

That 400m lead was HUUUUUGE

As Rx'd

24:00:00

Awesome job running through the tape, even with huge leads, in every race.

Go Hallie! What an acheivement. I like the CFE statement: she is now an 8-time defending state champion - as a sophomore. The article linked on the CFE site also says that she is a champion power lifter in her weight class as well. A true crossfitter, through and through.

congrat Hallie

Congrats!

Also...one of my new favorite videos of this Games season. I watched three times and my hair stands on end each time!

That recap video was badass! Nice job Henry

I think it could be considered ironic if you had "Deeds not Words" as your gym motto and then didn't produce anything.

The 17 athletes at that camp in January ended up earning two men's spots, one women's spot, one Affiliate team spot and a master's spot to the 2010 CrossFit Games in Los Angeles.

The ironic part of the video being published now is that we are starting our 4-day Summer Training Camp today.

"Deeds not Words"

SFM

"Deeds not words" what a good quote from the greatest movie of all time, Mega Force.

Super good job Hallie, you are a monster!!!!

Great Job Hallie!!!!!

I only wished I would have had this when I was running cross country in college. 100 miles/week destroyed me. My shin splints turned into a broken leg.

Well done Hallie!

Does anyone know how to properly do the "Navy SEAL flipper kicks"? I need to strengthen my lower core and I heard about these but can't find the proper way to do them. Any help is appreciated.

that chick rocks

Hallie, I don't know you, but you are a bad ass!

Great Job Hallie.

To everyone, though, I would caution what we call endurance. The workouts that benefit a 100-200-400-800 meter competitor will not necessarily benefit traditional endurance runners. Look at 4A boys results - James Wilson won the 3200, 1600, and placed second in the 800 lifting no weights.

The distances Hallie competed at are more likely to benefit from crossfit type workouts - overall fitness. The workouts described in the article don't necessarily support a marathon runner.

Henry Chiquito unbelievable how in just over 3min you can take a few moments, background sound and music blend it all together and share the real feeling of our event with everyone. Again unbelievable!

@ #20 Derek, enlighten us on what would support a marathon runner, please.

Very weird. For some reason I was thinking about 'A Rose of Emily' this morning. I haven't read this story in over a decade. It was very good to read it again.

hallie! dirty work! congrads! endurance kills...

Comment 14

Holy mackerel! Going to the games in itself is quite impressive, but to have that many going from one gym is a remarkable achievement. I should probably shut the hell up and stop making fun of everything I see.

On the other hand, I probably can't stop doing THAT but I've read about your gym and am truly impressed by the athletes you're churning out.

Nice Job Hallie,

I learn something new on that video, I barely watch the running stuff for no reason, Although following some of the stuff from the Video might cut off a couple of seconds in my runs. I learn more here by reading people's way to do things and advice and it is Kinda Crazy, it works, and I am happy to be where I am at today, getting better everyday.

For tomorow morning I am doing 15 minutes of running, 100 meters sprints taking off every 30 seconds. In the afternoon Cutting my grass for time. :)

Have a nice day everyone.

SANTI

#22 - BMack - I'm guessing you are the BMack from C-Fit endurance.

It's going to take more than repeats at short distance. I agree with variance - but my best results have come from a mixture of 50+ miles a week at varying degrees of effort and Crossfit workouts as Rx'd.

I'll quote (not directly) coach - if you want to run a 4 minute mile, you're less likely to bench your body weight. More 400m and 800m runners are going to bench their body weight than an a marathon runner.

I am wondering why I can't see any of the details the the specialty certs i.e. when and where? I have tried on several computers now so I don't think that's it.

:36 trash can toss... elite

Wow Hallie! Great job!

5 rounds of:

5 Power Clean 115 lbs.
10 Knee to Elbow.
15 Box Jump 24in.
100 Meter farmers walk with 2 45 lb plates.

17:02

Rest day tomorrow.

Great work Hallie! You are proof of the CF model.

Unbelievable, 8 Gold medals and she's just getting started...

"Sharon Springs SOPHOMORE Hallie Kuhlman is still unbeaten at the state meet, winning the 100, 200, 400 and 800 in Class 1A for the second straight year. She needs seven wins in her final two years to break the all-time golds record set by Claflin's Jackie Stiles."

#4 Matt
What do you mean it went out the window...check her foot position against her opponent's. Her foot is directly underneath her body and she's kicking herself in the butt...

#28 Thaddeus
Look below the L1 Test Only, and right above Military Affiliates...little box called "Community Seminars".

#33 Brit
I go there and I can see the discription of the Certs but no link to the dates and location appear in the little yellow box. Is it just me?

Great work Hallie That is some inspiring running!!

@ #27, Derek, you might be onto something, although last I looked, that is what we do, and Hallie has been doing. Well, all except running 50+ miles per week... Including our marathon runners. Your results are your results, but I would bet you could stand to loose miles and gain a little more out of your speed and power and probably general fitness. Our experience tells us at 50+ miles per week you are loosing more than you are gaining.

30/M/143/5'10

This morning did 10 Minutes of 100 meters Sprints taking off every 30 seconds. Average per 100 meters was between 16 and 18 seconds, I increased about 4 seconds in the last 4 runs, ( No excuses I was smoked) After that, rested for about 10 minutes then Did 50 Burpees for time, Final time for the 50 Burpees was 2:41, First 25 burpess in 47 seconds, Stopped a total 3 Times to get some breathing then kept going but it was slower.

I Honestly believed if I can keep the pace of the first 25 Burpees through the whole 50 Burpees I will go under the 1:50 minute mark, so Watch out! new goal for this year is 50 Burpees unbroken at super fast pace. I know it can be done.

Nice WOD though.

Have a nice one.

SANTI

Great work Hallie, well done.

A 400m and 400m hurdler named Patrick Maher that trains in the gym i work in came to me for a programme last Autumn. I gave him some Crossfit workouts and included work such as heavy back squats, power cleans and box squats and high box jumps.

This year he set a 2 seconds PR for the 400m hurdles, qualifying him for the World junior championships. He also won the Irish National schools double in the 400m and 400m hurdles.

Its great to see young athletes doing crossfit as part of their training and achieving great results. Long may it continue.

One of Brand X's CF Teens is a high school high jumper who has increased his PR to just over 7' after adding Crossfit to his training. Stuff works.

Wow Hallie!
Those were some smoking times. Usain Bolt could learn a lot from you the way you drive through the finish even with commanding leads. Tell your dad, or whoever was taping, to buy a nice tripod though :-)
Congrats on an amazing accomplishment!

What a suprisse to see "A Rose for Emily". I've read it a few times through the years and can remmber the shock & horror I felt at the end. I read it with the fervor as before. Thanks!

Hallie... unreal. Now an 8 time state champion as a sophomore... Also set bench press and squat records for the state, and holds 4 powerlifting titles this year? Oh, and looks like she plays basketball and volleyball for her HS too... You're an inspiration.

Quick question about CFE. It says in the FAQ and several other places on the site that single-sport athletes should work up to 3 WODs per week, but the site follows the 3-on 1-off cycle... Is that the eventual goal? Or should we stop at 3 WODs per week? Thanks!

Great job Hallie! I only wish the next time you wear Crimson and Blue instead of that purple crap. Lol.

ran 4.25 miles- 33:39

How about everyone stops scaling the weight because they think it's going to take too long. If your doing deadlifts and it calls for 275, don't scale down just because you can't get 10 in a row. I'm sick of people scaling and getting ridiculous times. Try it RXed unless you physically cannot do something (i.e. muscle ups). That way, you can try to beat your time if you do the WOD in the future, instead of doing it with different weights.

Did Lynne again this morning, she's my go-to when I don't have anything else to do. Not trying to end up with those CrossFit pecs! ;)

Lynne - 5 rounds of bodyweight (160#) bench press for max reps, pullups for max reps.

10, 31
11, 21
10, 23
9, 25
8.5, 22

Total: 170.5
PR of 11.5 reps over 5/20/2010 (159).

That 0.5 rep was what my benching spotter said, the 9th rep I was just an inch below the rack when I asked him to grab it, so he said we should could it as a half rep. Not official, but I'm just happy to hit 170!

Have a great rest day everybody!

Hi Jjm! Welcome to Crossfit. Constantly varied stimulus on tap 3 on/1 off. The question you are "answering" comes up regularly: should I scale a WOD and do it faster, therefore able to increase my intensity, or should I do it as Rx'd and just slog on through? Coach has been very clear on this. His answer is "yes."

You see, Jim, Crossfit in the end is "you vs. you", the constant struggle to use this wonderful program to create a better you tomorrow than you yesterday through your Crossfit today. At times one could/should do exactly what you espouse in heavier WOD's because that's how we get strong. At other times one should strive to get the stimulus that a WOD is designed to achieve by aiming for a time that is in the ballpark of the faster times posted. Jeff Martin at Brand X has been an eloquent proponent of this in "Fran" and "Diane", for example. The intensity experienced by doing "Fran" with 65# in under 4:00 is an entirely different stimulus than that experienced with 95# in 14:00.

It's all part of the program, just like it's part of the program when someone with a sub-3:00 "Diane" scales the Deadlift UP to 305 or whatever. And then try to beat the HEAVY "Diane" time.

You vs. you, Jim.

Regarding the Rest Day piece by Faust it's hard to overestimate how disappointing it was. Trivial. Pabulum. Similar to countless pieces/speeches I've heard in the last 4 years from high school seniors and principals speaking at HS graduation, albeit with a better vocabulary. Singular in its lack of inspiration.

Not to mention the fact that it was given at a Baccalaureate, a ceremony dedicated to the spirit, the soul, the eternal. Baccalaureate, moreso than Commencement, is the time for speakers to inspire, even if they avoid the spiritual or religious. For Heaven's sake (pun intended), the speaker at Lil'bingo's Baccalaureate, a local Lutheran Minister, took on a very similar topic (change) and hit it out of the ballpark. Everyone remembers it a week later; everyone still talks about his speech. I only remember one soundbite from Faust's and he stole it.

He'd have been better off simply reading "Oh, the Places You'll Go" and call it a day.

Milquetoast...

Forced rest yesterday so did a 10 min tready run at an incline of 10.5, then scaled Randy (first time ever doing snatches and only had dumbells)
30# dumbells
12:07.

Then 5-5-5-5-5 dumbell shoulder press
50# (highest dumbell in the fitness center).

Randy
75 reps for time:
75# sandbag

army bag shredded my knuckles
16:03

F/29/122/ 5'0"

Way to go Hallie! Now that's capapacity across broad time domains for sure!

Hi all. I've been Crossfitting since September, and I just wanted to share that I just completed my first WOD as Rx'd today. I did Randy in 9:25.

Well done Hallie! Oof, I need to work on runs so much more...! Way to go!

TODAY - did Lynne for time - 5 rounds of bodyweight bench press for max (160#) and pull-ups for max.

10, 31, 11, 21, 10, 23, 9, 25, 8.5, 22.
Total of 170.5 reps. PR of 11.5 reps over 5/20/2010.
The 0.5 rep was a fail at about an inch below the rack. Doesn't really count, but happy to hit 170 anyway!

This afternoon did a lot more tricep and chest work... tricep pulldowns, flies, and tons of bar dips. Finished up with some GHD situps and then heavily inclined situps.

Have a great weekend everybody!

#50, Chris,

Good job, but are you sure it was your first WOD as Rx'd? You do rest as Rx'd every three days, right? :)

"She". Turns out Drew Faust is a woman.

800M Run WOD, Pose trial. Details there.

Thanks for posting the speech - I graduate the 12th, assuming I do well enough on my Chem final, and into to the post-college world I go. Watch out, everybody, student drivers of life incoming.

I had the privilege to listen to the Faust speech live last week but was surprised to see it linked here.

For my money, the best speech came the next day. Christiane Amanpour closed a great class day keynote with a quote that has become an instant favorite of mine and one I'm sure any crossfitter can relate to:

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."

-Teddy Roosevelt

Rest Day activities: technique work- 9 Functional Movements and MU Progression; 1st Muscle Up Ever- strict on rings- thanks Chris Teft!

5K Time Trial, 80-90%- 6:34/6:30/6:30/:40.8 (20:16)

Great Day of Active Rest! Cheers from Thailand

was too depressed to workout this day and, lo and behold... a rest day!

break-ups suck.

-r

5K: 28:51