June 18, 2010

Friday 100618

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

LittleMissGreanya30ftRope_th.jpg

Enlarge image

Little Miss Greanya, age 6


"Chatting With Eleiko", CrossFit Journal preview video [wmv] [mov]


Another take on the Women's competition at the Southeast Regional by Boomer Alred - video [wmv] [mov]


"Chatting with Annie Thorisdottir" - video [wmv] [mov]


2010 Games Women's Epic Matchup 2: Annie and Lindsey.

Posted by lauren at June 18, 2010 5:00 PM
Comments

CrossFit Football?!?!

Comment #1 - Posted by: Dom at June 17, 2010 5:05 PM

Finally!...been waiting forever for a WOD dedicated to ME Sprinting...great choice!

Comment #2 - Posted by: Tanner at June 17, 2010 5:11 PM

Should be fun!

Comment #3 - Posted by: Numbers at June 17, 2010 5:18 PM

Annie = humble beast.

Impressive how smart & grounded she is at 20

Comment #4 - Posted by: nick in sydney 38/6ft/85kg at June 17, 2010 5:20 PM

Wow. This is definitely the most painful workout in a real long time. Bring it on!

Comment #5 - Posted by: Cyroth M/20/5'11"/175 at June 17, 2010 5:25 PM

Was there a purpose to the forward rolls from yesterday??

They made me so dizzy I felt like throwing up, and I have had a headache for over 2 hours. Besides that, I felt no benefit from them. So I'm trying to understand the purpose in them.

Thanks.

Comment #6 - Posted by: FinnishCraig m/22/5'8"/152 at June 17, 2010 5:34 PM

Craig, CrossFit is a program based on various modalities, one of them being gymnastics. That is a gymnastic exercise. So, that is why it was programmed. As for today's WOD, sprints are always fun. Just be careful everyone and warm up properly to avoid any tears...I have witnessed a few tears from cold sprints.

Comment #7 - Posted by: Eric at June 17, 2010 6:01 PM

loving the sprints. Where have they been all these years

Comment #8 - Posted by: mikeysfv at June 17, 2010 6:07 PM

#6 FinnishCraig,

Being upside down and being dizzy can be adapted to. If you work handstands/forward rolls into your warmups every day, you will gradually adapt until they are easy for you. The ability to "be upside down" with ease is useful in a number of real life situations, and also prepares you for more advanced gymnastics, as well as a variety of martial arts modalities.

Comment #9 - Posted by: Latham Fell M/30/180 at June 17, 2010 6:34 PM

#6 Finnish Craig,

I have a theory about forward rolls, handstands, cartwheels etc.: the only time you'll catch this guy on his head is by accident or if someone put me there.

Yeah, I catch all sorts of crap for this but I look at "adapting" to being on my head like adapting to a kick to the man area.

Comment #10 - Posted by: woody at June 17, 2010 7:19 PM

17,15,15,15,15,15,15,17,16,15

Comment #11 - Posted by: Michael Ramsden at June 17, 2010 7:20 PM

Work your magic Boomer. Sweet video of the Southeast Regionals!

Comment #12 - Posted by: Andy Hendel at June 17, 2010 7:29 PM

That looks remarkably like on-post housing. Mom and Dad must be proud!

Comment #13 - Posted by: Mike C at June 17, 2010 7:46 PM

#11 woody

With you on that. Not sure how some of the routines translate to "functional fitness" that we believe in.

Comment #14 - Posted by: brad at June 17, 2010 7:56 PM

Crossfit Sri Ram Ashram, India

Too much time to post each round. Instead posted total number of seconds running (not including rest period). Except for Arvind, each both took at least one middle round super slow. We called it a "chutti", hindi for holiday. This wasn't prescribed, just what happened.

Arvind - 131 secs
Bachendra - 182 secs
Vijai Pal - 163 secs
Gautam - 165 secs
Ravi - 171 secs
Uttam 65 secs (stopped after five rounds)

Comment #15 - Posted by: rashmi at June 17, 2010 8:10 PM

Anybody know the song playing in the SE regional highlight video?

Comment #16 - Posted by: piedrafrio at June 17, 2010 9:04 PM

Does anybody know the song used in the SE Regional highlight video?

Comment #17 - Posted by: piedrafrio at June 17, 2010 9:05 PM

Does anybody know the song used in highlight video of the SE regionals?

Comment #18 - Posted by: piedrafrio at June 17, 2010 9:06 PM

Nice climb Little Miss Greanya!

Comment #19 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at June 17, 2010 9:09 PM

Thanks everyone for the feedback, it was only the forward rolls that were doing it. I don't have a problems with the handstands since I have always had an interest in Capoeira. I have been practicing them long before Crossfit. But I'm glad to hear my body will adapt to the rolls. I didn't know if it was just one of those things you are just born with, since my dad is very prone to getting dizzy like me. Thanks.

Is faster better? When I do front and back flips into a pool I don't get dizzy, now I have never done them as rapidly as these rolls of course. So that might be a factor.

Comment #20 - Posted by: FinnishCraig m/22/5'8"/152 at June 17, 2010 9:22 PM

17.8, 16.7, 16.9, 16.7, 18, 17.9, 18.2, 17.5, 18.5, 18

then SP @ 95 lbs. and DL @ 190 lbs.

Death by pullup style

SP: 7 minutes + 6 (34 total)
DL: 9 minutes + 6 (51 total)

Comment #21 - Posted by: DOPP at June 17, 2010 9:27 PM

Why only 90sec rest for 10 reps? Speed is going to fall off HUGE if you don't recover fully between reps, or is the idea go 90% or less and maintain time?

Comment #22 - Posted by: grambo at June 17, 2010 9:38 PM

sorry--didn't mean to post the same thing three times--what a maroon. And I found the song.

Comment #23 - Posted by: piedrafrio at June 17, 2010 9:39 PM

Why must everyone question the planning of this program? The program is designed by some pretty smart people. It is understandable to have questions as to how to perform an exercise or what to substitute, but come on, questions about why there is a certain rest length or what percent you are to do the exercises. Do the program, or change the program and keep it to yourself. As for me, I am going to do the program as requested to the best of my ability and not think I know more than the people who make this site run. If you are going to say you do CrossFit, then do CrossFit.

Comment #24 - Posted by: Joel at June 17, 2010 10:01 PM

This is the greatest WOD ever. All out short sprints are the most wonderful things in the world.

Comment #25 - Posted by: Jay at June 17, 2010 10:18 PM

Kind of an odd question... but where can i do sprints and have them measured in meters? It is always miles

Comment #26 - Posted by: Blake at June 17, 2010 10:36 PM

The song used in the women's Southeast regional video is "Get Up" by the band Kaboose.

Comment #27 - Posted by: boomer at June 17, 2010 10:44 PM

27, Do'm at a high school track: 1 straight-away is 100m

Comment #28 - Posted by: Sam R at June 17, 2010 11:37 PM

Basic gymnastics is at least 1/3 of what crossfit is. If you don't like "being upside down" so you skip it, that's fine. But that is where you will fail. If you're cool with this chink in your armor, more power to you. If not, swallow your ego and learn something new. Good luck.

Comment #29 - Posted by: Ben at June 18, 2010 12:25 AM

#25 Nice comment Joel, I reckon we're better off just going with it as much as possible of course....

Comment #30 - Posted by: Michael Ramsden at June 18, 2010 1:50 AM

Seven rounds: Barefoot on grass

17-16-15-15-15-15-15

Comment #31 - Posted by: Chris in Perth, Oz at June 18, 2010 2:09 AM

I have to disagree with #25
Crossfit prides it self on being an open-source program that is constantly evolving to better it self. The whole community was built on implementing users requests and evaluating feedback. Questioning something is good, especialy if its done constructivly with a goal in mind. I am sorry to say but "just do the exersises and dont ask any questions" sounds a lot like globo gym mentality to me.

D.

Comment #32 - Posted by: Denis at June 18, 2010 2:20 AM

yes!!! i have been waiting for this one. make sure to warm up people

Comment #33 - Posted by: Christopher Hearn at June 18, 2010 2:21 AM

19.64,20.25,19.47,19.72,19.45,19.72,18.10,21.15,17.31,17.43

Comment #34 - Posted by: Frank H at June 18, 2010 2:52 AM

So I'm leaving for Peru this morning and I wanted to get a nice WOD in so I did my own little "Filithy Fifity".

warm up: row 500M

50 push ups, 50 unanchored sit ups, 50 pull ups, 50 air squats, 50 burpees, 50 45 ilb. sholuder press, 50 back ext.

@4:50 in the morning I got 38 min. Ugh.

Comment #35 - Posted by: thelittleenginethatcould-but didnt at June 18, 2010 3:25 AM

14
14
14
15
15
15
15
16
16
15

Comment #36 - Posted by: charbs m/25/190 at June 18, 2010 3:26 AM

Day 3 of Fundamentals and our "wolfpack of one" has grown by one- up to four.

3rd Session of Fundamental Movements: Review of first 6.
Then: Deadlift, SDHP, and Medball Clean.

WOD: 3 Rounds for Time of:
65 lb deadlift
20 Squats
10 Push Ups

Champ: 9:16
Pon: 9:32

Cheers from Bangkok,
Tim

Comment #37 - Posted by: Tim/35/M/70/172 at June 18, 2010 4:16 AM

18:22 ft story

Comment #38 - Posted by: greg 6'3"/212/38 at June 18, 2010 4:17 AM

14.29
15.02
14.84
14.53
14.76
14.24 pulled hammy

Ill be off the grid for a while

Comment #39 - Posted by: Jonblaze at June 18, 2010 4:18 AM

9.7
9.7
9.7
9.7
9.7
9.7
9.7
9.7
9.7
9.8 (Ran backwards for funsies)

Comment #40 - Posted by: Usain Bolt at June 18, 2010 4:19 AM

#25 Joel- I have to disagree with you 100%. If no one ever openly and publicly questioned any system--then there would either never be any evolution and progress in that system or progress would be greatly slower. Furthermore, I think that the whole CrossFit community has gotten a lot better then it used to be when someone brings up an opinion that dissents from the norm.

#31-- That's exactly right I choose to be weak at certain gymnastic moves. But like I said in my previous post, the only way I end up on my head is by accident or if someone puts me there.

Comment #41 - Posted by: woody at June 18, 2010 4:22 AM

RE to #14 Mike C:

Great observation...in fact, the area looks remarkably similar to Fort Belvoir's "vintage" housing area :^)

Comment #42 - Posted by: J.T. at June 18, 2010 4:30 AM

27 try this link.

http://www.trails.com/trails.aspx

Comment #43 - Posted by: Tim at June 18, 2010 4:45 AM

#23 Grambo
90 seconds rest on 100m is about a 1:7 to 1:9 load/recovery ratio which is way more than enough rest to crank out 100% max efforts across all 10 efforts...consider it a gift Dude.

PS. That's what a highlight video is supposed to look (and sound) like...Gr8 job Boomer!

Comment #44 - Posted by: Damon Mosley_CFRx at June 18, 2010 4:49 AM

13.4
13.9
12.9
13.4
13.2
12.7
12.9
12.7
13.3
13.6

Comment #45 - Posted by: CR m/28/5'7"/155 at June 18, 2010 4:51 AM

Age 41 wt 205

100 meter Sprint
Rest 90 seconds
10 rounds

19.5
19.6
19.1
18.6
18.4
19.5
19.3
20.5
20.9. Tweaked hamstring on the last damn lap.

Comment #46 - Posted by: Joe Napoli at June 18, 2010 5:01 AM

self timed, so +/- half second:

15:0
16:0
15:7
16:1
16:8
16:9
17:0
17:3
17:1
16:9

Comment #47 - Posted by: jeglit (m/38/6'4"/220) at June 18, 2010 5:06 AM

WARNING!

I've noticed a couple hammy issues reported on this. Please treat this like any other CF workout. If you have not sprinted hard for repetitions in a very long time, you need to be cautious, just like you would be if you hadn't done heavy deadlifts in a very long time. Adaptation is required for sprints just as much, and the strains on the body are slightly different than longer runs and other movements. Be smart!

On a separate note, there are questions about forward rolls. First off, sincere questions are essential to our community so keep the dialog going. Secondly, did you see how many people got dizzy from them? This is a lack of adaptation for a simple human movement and is a chink in the armor. It goes away with practice. Only you can decide if the 5-10 rolls a day it would take to eliminate is worth the minute of your time.

Comment #48 - Posted by: Tony Budding at June 18, 2010 5:30 AM

15.3,15.36,15.47,15.97,15.75,16.59,15.47(had to run by a pair of ladies so got a little boost!), 17.32,19.97,17.19 exhausted!

Comment #49 - Posted by: Grant at June 18, 2010 5:33 AM

From the little bit of online reading I've been able to do, dizziness with forward rolls can be age and hydration related and can be acclimated to. I felt just like FinnishCraig described and wished I had scaled the rolls way down.

Comment #50 - Posted by: Quinn McCutchen at June 18, 2010 5:37 AM

YouTube some parkour videos to see forward rolls in action. Then you'll see a lot of stuff we practice used (like muscle ups) all flowing together. It's beautiful.

Comment #51 - Posted by: caroline at June 18, 2010 5:37 AM

42/m/176cm/74kg

self timed

16.3
16.2
16.6
16.1
15.4
16.0
15.9
15.7
15.9
16.5

Comment #52 - Posted by: Memuc at June 18, 2010 5:39 AM

18.72
18.03
17.87
18.53
18.62
18.56
19.28
19.09
19.47
17.19

Whewww... off to bballl camp :)

Comment #53 - Posted by: em :) at June 18, 2010 5:53 AM

CFWU

Self timed:

1. 15.8
2. 14.9
3. 14.7
4. 14.8
5. 15.6
6. 15.7
7. 16.1
8. 15.9
9. 15.8
10. 15.8

Comment #54 - Posted by: ArcLite M/35/69/165 at June 18, 2010 6:31 AM

@ #22
Couldn't agree more. Intensity should be given priority over a definite rest period. Sprinting isn't sprinting if your legs are jello.

@ #25
Really, truly, they are.

Comment #55 - Posted by: Kevin at June 18, 2010 6:33 AM

26/m/5'11"/175
12.88(1 sec off high school PR when sprinting and jumping all the time)
14.16
13.86
14.01
14.57
15.14
14.62
17.09(wheels falling off and lost racing buddy)
15.24
17.29

Comment #56 - Posted by: justaman - liberty sc at June 18, 2010 6:33 AM

wow, ever since the cert class I went through ive been trying to be as intense as i can. I didnt recover from todays sprints for at least 30 minutes. Im humbled everyday how hard crossfit is.

btw craig i couldnt believe how dizzy i was also on those forward rolls, but by the last one it was much better.
xfit i love to hate yoy ;)

Comment #57 - Posted by: michael keas at June 18, 2010 6:34 AM

0 meter Sprint
Rest 90 seconds

Tmes as RX'd:

18.3, 17.0, 16.2, 15.8, 14.8, 14.4, 15.3, 15.9, 15.6, 15.5

Comment #58 - Posted by: Memmnoch at June 18, 2010 6:47 AM

13.1
14.5
13.1
14.3
13.5
15.2
13.6
15.2
14.4
15.3

Comment #59 - Posted by: Adam A. at June 18, 2010 6:51 AM

30/M/138/5'10

AS RX'D

Did the CF Warm up this morning as well as a small jog for Warm up.

I guess all the Crossfit WODs are actually making my legs way Stronger than before, started from the Standing position about a Meter back from the 100 M Sprint line in every rep. Did some good stretching last night and also good stretching afterwards this morning.

1) 12:74
2) 13:00
3) 13:03
4) 12:94
5) 13:52
6) 13:06
7) 14:14
8) 13:40
9) 13:57
10) 13:14

On June 4 rest day did a Similar workout to this one, the WOD that i did was 10 Mins of 100 Meters sprints, Taking off every 30 Seconds, did that about 90% power the whole thing, i guess it helped this morning some how. Any way have a nice one everybody. 9 day rest from WODs for me is comming up at the end of June, WOOOO HOOOO! have to reset the body.

SANTI

Comment #60 - Posted by: SANTI at June 18, 2010 6:56 AM

M/28/70/165

10 rnds each for time
100M sprint

14.5, 13.1, 13.3, 13.9, 13.3, 14, 13.9, 13.8, 14, 14.5

I was surprised at how consistent I was. I could have been faster but my nike free's on dewy grass didn't give the best grip.

Comment #61 - Posted by: WJC at June 18, 2010 7:08 AM

16
14
15
14
16
15
15
16
18
15

I have a pair of Vibrams Sprints and used them for every workout. I have ran upwards of 5 miles so far in them and don't usually have a problem. But this workout hurt my feet extremely. I will not be running sprints in these again. ouch.

Comment #62 - Posted by: Erik at June 18, 2010 7:10 AM

Where is the CF warm up that I always see people talking about? Thanks.

Comment #63 - Posted by: Jim at June 18, 2010 7:12 AM

#25 Yes they truly are. They are the fountain of youth of exercises. So hard but so good.

Comment #64 - Posted by: stopohno M/35/6'5"/207 at June 18, 2010 7:15 AM

#48 Tony:
Good explanation of both issues. I gave a semi- warning in an earlier post but I guess some people did not take heed. I have watched many people go down with hamstring tears from 100% sprints when not properly warmed, or untrained. So, it can definitely be dangerous.

Comment #65 - Posted by: Eric at June 18, 2010 7:26 AM

#63 Jim,
Check out the FAQ. Tons of info there!

Comment #66 - Posted by: Cesar B. at June 18, 2010 7:28 AM

GO HARD LINDSEY!!! Sending crazy good energy your way for the 2010 Games!

Sprints done outside on high school track. 90 seconds between rounds.

16.42
16.39
16.47
16.96
16.60
16.31
17.13
17.45
17.47
17.27

Clearly hit the wall at round 7! Those were hard.

Comment #67 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at June 18, 2010 7:30 AM

14
15
15
15
15
15
17
17
16
15

been a long time since I did track work...ouch!
M/35/190/5'11"

Comment #68 - Posted by: Geoff at June 18, 2010 7:43 AM

Averaged 15.6 secs followed by 7 event obstacle course to include rope climbs. Air Assault!

Comment #69 - Posted by: devin henry at June 18, 2010 7:57 AM

14:33
14.72
14:33
14:33
14:31
14:21
14:00
14:64
14:13
13:96

Had my 4 year old start at the 50m mark at the same time and I tried to catch him. He is pretty fast so I wasn't able to. It was fun though, we made it a game and had some good father/son bonding over a workout. Warmed up and cooled down with scooter rides around the track a couple of times. Look out CF Games 2024...my boy is training now!

NEVER QUIT!!

Comment #70 - Posted by: Dan Blackmon (M/36/5'10"/175lb) at June 18, 2010 8:01 AM

Did three at around 15-20 each. Pulled lower back. Will try again tomorrow.

Comment #71 - Posted by: Hale at June 18, 2010 8:37 AM

Hi all. One of the things the forward roll does is train your Cerebellar-Vestibular system. Adaptation will lead to being less dizzy. So this is a neural-muscular exercise which will translate into better proprioception.

That's my take on it anyway
:-)

Comment #72 - Posted by: Rick at June 18, 2010 8:38 AM

10 sprints on treadmill at 5min/mile pace 2 degree incline. I got bored recovering for 90 sec so after the first couple reps I spent the 90 seconds recovering by rowing at a sub 2min/5oom pace.

Comment #73 - Posted by: Casey P. in Milwaukee M/42/5'10/167 at June 18, 2010 8:47 AM

Self-timed:
14.4
15.1
15.2
15.7 (Sprint starts to taper off the last 20m)
16.0
16.4
16.2 (Discovered that walking around for last 20 sec. of rest is better than flat-on-my-back the whole time)
16.7 (Discovered that walking around the whole 90 sec. of rest is a bad idea)
17.4 (Could hardly keep running the whole 100m)
17.2 Pride vs. 40+ flesh, a Pyrrhic victory.

Comment #74 - Posted by: John m/41/68"/165 at June 18, 2010 8:48 AM

as rx'd
15:23 (total including rests)

began at 15 seconds, finished around 12.5

Comment #75 - Posted by: Jon-David at June 18, 2010 8:49 AM

8.7
8.8
9.0
8.7
9.0
8.8
8.7
8.7
9.1
18.0 - 100y endzone to endzone on the local football field

Followed up by running up and down the bleachers. This was a lot of fun and I can guarantee some leg soreness tomorrow.

Comment #76 - Posted by: GregP at June 18, 2010 8:49 AM

15.52
16.84
15.57
15.46
15.03
16.16
15.45
17.44
15.06
15.47

Comment #77 - Posted by: brittk at June 18, 2010 8:58 AM

m/22/185

self-timed
14.3
15.2
15.3
15.5
15.7
15.2
16.4
15.5
16.9
15.7

Comment #78 - Posted by: harry at June 18, 2010 9:07 AM

I didn't time each split but my total time was 16:07!!!!!

Comment #79 - Posted by: Donny at June 18, 2010 9:14 AM

Front Squat Cluster 2.2.2.2.2 X4 Sets(OPT)
155-165-170-180
Then: 100m Sprint X 10: between 13 and 15 seconds by sprint in hill

Comment #80 - Posted by: J-F/20/155/5'9 at June 18, 2010 9:36 AM

23.23.22.22.21.20.21.21.21.21

Comment #81 - Posted by: rox at June 18, 2010 9:47 AM

26/m/5'11"/208
15.79
15.15
15.52
14.51
15.50
then a slight hamstring tweak.

Comment #82 - Posted by: Nickosaurus at June 18, 2010 9:49 AM

M/22/5'9/160

Being a collegiate level soccer player myself and a huge supporter of the US national team, after todays stressfull/exciting game I need to do something more challenging. Going to give "Nancy" a go will do this on next recovery day.

GO USA!!

Comment #83 - Posted by: Tunk at June 18, 2010 9:50 AM

Kevin
M/51/5'11"/168

Warmed up at the gym, then drove to the high school track, self-timed.

15.5
15.7
15.8
15.9
16.1
16.3
16.6
16.6
16.8
16.9

Wow, 90 seconds isn't very much rest time!

Carole
F/51/5'6"/133

CFSB, back squats:

5 X 125
3 X 140
3 X 157.5 (3 rep PR)

She was doing a short metcon when I left.

Comment #84 - Posted by: Kevin C. at June 18, 2010 9:53 AM

Love the long running stuff so this was a good change of rhythm.

13.71
13.10
13.04
13.38
12.66
13.29
12.86
12.78
12.87
12.80

Comment #85 - Posted by: Kyle Leibovitch at June 18, 2010 9:54 AM

49 / 179

as rx'd but hurt the hamstring on the first run

15.89 - went easy and still hurt my hamstring
20.39
18.95
17.99
21.49
59.33 - hamstring really hurt here and decided to call it a day.

Ended with push-ups and sit-ups because I could.

Comment #86 - Posted by: tom perry at June 18, 2010 9:59 AM

@ #24

Joel, the reason why people ask questions is because they don't know as much as the Elite/Founding Crossfitters. It doesn't mean they aren't going to do it or disagree, people just want to know why exercise Z gets result X. Who doesn't?

Comment #87 - Posted by: B at June 18, 2010 9:59 AM

M/30/5'9"/195

About 110 meters on the street

18, 18.75. 17.25, 18, 18, 19, 19, 19, 20, 20

3/10 times were estimated due to missing the lap button on my upon completion of the sprint.

I need to get a good stop/wrist watch, can anyone recommend one?

Comment #88 - Posted by: cnc at June 18, 2010 9:59 AM

0:16 x 7, 0:17 x 3

Comment #89 - Posted by: cort at June 18, 2010 10:01 AM

16,16,15,16,15,15,15,16,16,15 seconds

Comment #90 - Posted by: jc at June 18, 2010 10:21 AM

m/50/150
odd legs slight uphill against wind, even legs I was smokin!17.90,17.09,21.82,19.44,23.50,21.72,23.69,24.05,25.87.23.28

Comment #91 - Posted by: Ron at June 18, 2010 10:22 AM

Questioning an exercise is fine. It's the it's-dumb-I'm-not-gonna-do-it statements that don't make sense to me.

I will admit I felt kinda silly doing the rolls at my box. Our trainer wasn't there so me and another guy were the only ones giving them a try. Yes I got dizzy, but I was amazed at what it did to my heart rate. It wasn't the rolls so much as recovering from them into the one legged squats that was difficult.

I hate to run. Hate. I don't have any reason in life to run. I would rather stand, fight, and die then run away. Not out of bravery, mind you, but out of hatred for the activity. What if I just said that I'm not going to do running WODs? What would I be missing out on?

Comment #92 - Posted by: Tim at June 18, 2010 10:26 AM

15.4
14.2
15.0
14.4
15.6
14.4
16.6
16.4
16.6
16.6
Good workout, quite close to throwing up, HA, awesome fun, bring it

Comment #93 - Posted by: Paul at June 18, 2010 10:33 AM

Why forward rolls? Why any other exercise?
If you suck at them, learn how to do them better. They are a basic gymnastic movement that takes about an hour to learn the basic mechanics of.
I know that knowing how to roll properly has saved my neck (quite literally) in nearly every bicycle or snowboard crash that I have experienced. Bailing from a handstand into a forward roll is much safer than falling all over the place.

Learning a forward roll forces you to learn how to be coordinated throughout the movement. I would think that people would want to learn how to be coordinated. Make your brain stronger.

As far as getting dizzy, everyone gets dizzy. The more you practice the movement, the less dizzy you will get as you adapt to the movement. I would only be worried if you are incapacitated after the first couple of rolls. And the headaches? I hate to say it, but it is probably because your form sucks. Which just means you need to practice more, and get some in person coaching on the movement.

I'm surprised that there hasn't been anything like slackline work introduced to crossfit. You wanna talk about utilizing midline stability, get on a slackline and go for a walk.

Comment #94 - Posted by: Madoc at June 18, 2010 10:40 AM

paced it off in the park:
17.16
17.25
16.55
16.25
16.27
16.88
16.43
17.02
16.52
16.50

Comment #95 - Posted by: Steeliekid 41 175 67" at June 18, 2010 10:47 AM

Did it, but didn't time it. Did each heat against a closely-matched runner. Cramped up pretty good trying to do a 2 minute jumprope afterward. Love it.
camp victory

Comment #96 - Posted by: jeremy at June 18, 2010 11:06 AM

16:23 106 yards 17.3 average

Comment #97 - Posted by: ccraft at June 18, 2010 11:07 AM

I've been pretty firmly committed to the regiment since 3/15 of this year and, being very competitive (I want to have zero weaknesses), can't believe how many people spurn doing a workout with subs for an old favorite like Fran or Cindy.

Comment #98 - Posted by: Mark Lovelace crossfits alone in Bloomsburg at June 18, 2010 11:10 AM

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

17.12
16.78
15.75
15.95
15.75
16.72
15.84
16.16
15.85
16.16

That was fun. My right glut and ham are real sore, not pull, just really worked. Both sides are sore, left more so. Warm up those hams people!!

Comment #99 - Posted by: NikNichols42yo 5'7'' 165lbs at June 18, 2010 11:18 AM

24# There is nothing wrong with asking questions its saying, 'I won't' do an excercise that I disagree with, why not give it a go, it can only improve a person's overall fitness..

Comment #100 - Posted by: Michael Ramsden at June 18, 2010 11:26 AM

2010-06-18: 16 mins total@17.21,15.57,14.31(pr),14.79,14.54,14.72,14.32,14.61,14.37,14.46.

Comment #101 - Posted by: gs at June 18, 2010 11:31 AM

as rx'd.

12.7
12.6
12.9
12.4
12.2
12.9
13.1
13.0
13.4
12.9

did some push ups and pull ups afterwards. light ab work. then finished with a slow paced 2 mile jog to loosen up.

Comment #102 - Posted by: Kevin A. M/17/177/6' at June 18, 2010 11:37 AM

#41, if you do find yourself upside down either by accident or because somebody put you that way, wouldn't it be beneficial to you to have been there before and know how to rebound or recover? Unknown and unknowable, right?

Comment #103 - Posted by: Tim at June 18, 2010 12:06 PM

Boomer, your videos kick ass.... the ladies of CrossFit are beautiful.... no way around that fact. Great work to all the athletes down at the Dirty South!!!!!!

Comment #104 - Posted by: Justin Key at June 18, 2010 12:13 PM

pushups, situps, squats x10 x3

as rxd
15.18
15.17
15.15
15.10
14.81
15.59
14.85
15.16
15.97
15.59

Comment #105 - Posted by: Matthew at June 18, 2010 12:14 PM

M/20/6'1"/170

14.8
13.5
12.5
unknown (timing mistake)
14.3
12.5
14.5
13.3
17.5
12.2

Comment #106 - Posted by: ericthered at June 18, 2010 12:22 PM

20.04
19.58
19.58
20.30
20.58
20.98
21.02
20.99
20.89
20.59

Reminded me why I was a cheerleader and not a track star.

Comment #107 - Posted by: Thinlizzie at June 18, 2010 12:31 PM

16,16,17,15,14,14,15,15

122 total

Comment #108 - Posted by: Ticotexas M/40/69/150 at June 18, 2010 12:35 PM

M/29/220

~15 per on trail

Comment #109 - Posted by: CST at June 18, 2010 12:37 PM

Was that comment by THE Usain Bolt, the fastest man in history, the Olympic and World Record Holder? Either someone is pranking the CrossFit community big time or we are honored to have him following our program.

Comment #110 - Posted by: Benjamin R. Greene at June 18, 2010 12:46 PM

Total time including 90s breaks: 16:42

Avg time = 10.2s Don't know why this is that much faster than other folks. I must have measured the distance wrong on the unmarked football/soccer field. Or I've got really fast...... nah

Wang Fu

Comment #111 - Posted by: Wang Fu at June 18, 2010 12:48 PM

self timed on grass track

13.70
14.02
14.30
14.76
15.22
15.34
15.26
15.39
15.64
15.35
achilles tendon sore from previous injury which hindered running technique but stamina felt really good. I haven't done 100m sprints for quite some time, really good fun, thanks crossfit!

Comment #112 - Posted by: JonEl FunctFit at June 18, 2010 12:53 PM

times carrying iphone

14.0
15.0
13.7
14.1
13.5
14.0
14.7
13.7
15.6
13.8

Comment #113 - Posted by: tooljunky m/29/180 at June 18, 2010 12:59 PM

17.22
16.09
17.99
17.12
19.70
22.22
22.57
19.12
18.44
17.64

Comment #114 - Posted by: Brock at June 18, 2010 1:20 PM

@#40 Usain Bolt is always tearing these sprints up!!!!! lololol

13,13,13,13,14,14,14,13,13,13
give or take a few tenths of a sec
this takes me back to track workouts...

Comment #115 - Posted by: Travis m/19/140 at June 18, 2010 1:28 PM

Great! I hate doing sprints, so I never do them, its good to be forced.

13.6
13.4
12.8
12.9
13.8
14.5
14.3
14.8
14.9
15.2
16.7 just for good measure

10 x burpees to call it a day

Comment #116 - Posted by: matthew weller at June 18, 2010 1:31 PM

#100 Tim-

"#41, if you do find yourself upside down either by accident or because somebody put you that way, wouldn't it be beneficial to you to have been there before and know how to rebound or recover? Unknown and unknowable, right?"

That is a fair counterpoint that has been presented to me about 100 times due to my stance. I try to prepare for the likely unknown. For instance, there is an often quoted stat in MMA that 80% of fights go to the ground--so, by all means, have a good ground game. However, 99% of fights start on the feet---so have a great stand-up game. I find the probablity of being dumped on my noggin of being less than 1%---about the same as being kicked in the family jewels. So I don't spend a whole lot of time training for a kick to the man area just like I don't spend a whole lot of time training to be put upside down. There are an untold number of more funtctional movements that I will use in sport and in daily life then doing something like handstands. Some people accuse me of ducking WODs with certain gymnastic movements--guilty as charged. But in my opinion, this has far less of an effect on my performance than it does for folks who duck WODs like the 5k run. Sorry for the long response--just trying to fully articulate my position.

Comment #117 - Posted by: woody at June 18, 2010 1:38 PM

Ran three - 16.59, 16.29, 16.24, pulled a hamstring on number 4. May be out for a while. Somehow I knew before I got started that was going to happen. Took about 20 minutes to stretch to try to prevent it before starting, but it did not work. Next time I'll row. I'm done with the sprints.

Comment #118 - Posted by: SB at June 18, 2010 1:45 PM

#87 cnc, the simple Timex Ironman works well for me.

Workout:

14.0 average, each run between 13.9 and 14.5. Distance was possibly short, because this seems pretty fast compared to other times.

"B", same.

Also press 5RM, 125# for "B" and I both.

I lay on the ground for a long time after this one.

Comment #119 - Posted by: Latham Fell M/30/180 at June 18, 2010 1:48 PM

12:98; 13:55; 13:94; 15:16; 15:30; 16:17; 16:98; 17:78; 18:48; 16:47

Comment #120 - Posted by: Matt_Joyner81 at June 18, 2010 1:52 PM

Rx'd

Total time with 90 sec rest b/t each: 19:46

Comment #121 - Posted by: amped 35/M/190/6' at June 18, 2010 2:06 PM

I am curious about the overall goal of this workout. Would it be better to do the WOD as RX'd and possibly have slower results on the sprints, or better to completely catch your breath (maybe > 90 sec) and sprint to the maximum each time.

As a side note....WOD as RX'd

13.64, 13.87, 14.54, unknown (timing error), 14.13, 13.25, 14.67, 15.14, 14.89, 13.58

Comment #122 - Posted by: Jeff S. at June 18, 2010 2:10 PM

HELP! Like many other people, I strained a hamstring muscle despite lots of warm-up. Any suggestions on how to rehab and recover?

Comment #123 - Posted by: JeffT from DE at June 18, 2010 2:18 PM

all reps 14-16 sec most were 15 sec

Comment #124 - Posted by: lawman698 at June 18, 2010 2:21 PM

Hey Xfit, nice WOD.

Comment #125 - Posted by: nathan 30/5'9"/160lbs at June 18, 2010 2:27 PM

20 minute jog outside
then 50 Sits
then 50 PushUps

Comment #126 - Posted by: dyagg at June 18, 2010 2:31 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
400M Run x 1-1

As rx’d:
:18
:18
:20
:19
:20
:20
:20
:22
:20
:20
100M estimated distance
Foam roll after

Comment #127 - Posted by: Sesoku at June 18, 2010 3:25 PM

as RX'd
16.18, 17.01, 17.12, 17.26, 17.40, 17.81, 18.18, 17.24, 19.00, 19.30

@ Riverside State Park on the UWS

That was hard!
Legs. Are. Devastated.

Comment #128 - Posted by: chadb m/31/6'2"/200 at June 18, 2010 3:39 PM

2 x rds of 10 MU/1' handstand hold
then, 10 x 100m as rx'd, 16:13
times were between 12-15"
PM, park, barefoot on grass (SW wind a factor)

Comment #129 - Posted by: Ajax at June 18, 2010 3:41 PM

15.26
- (time lost)
16.23
16.78
16.49
17.03
17.17
18.08
18.55
17.87

Comment #130 - Posted by: Doss at June 18, 2010 3:46 PM

M/42/5'11"/180

(self-timed)
15.47
15.65
16.25
16.90
16.40
16.25
16.95
17.22
17.72
17.52

Comment #131 - Posted by: nutfam at June 18, 2010 3:49 PM

Right shoulder has a Torn rotator cuff; Surgery is in my near future
Just Physical therapy
To hot in Sun City (DND)
M/52/215

Comment #132 - Posted by: Pete In Sun City at June 18, 2010 4:02 PM

CFWU x3

WOD (120m Row)

::21-::19-::19-::19-::19-::19-::20-::19-::19-::20

Therapy on my shoulder afterword.

Get some, Go again!

Comment #133 - Posted by: DJ at June 18, 2010 4:02 PM

Mild Stretching / 1 round of the CFWU
Run .75 miles / more leg stretching

as rx'd:

all rounds between 14.1 and 14.7

very tough...

Comment #134 - Posted by: GleichSTL m/32/177/5'10" at June 18, 2010 4:13 PM

39:05 for 3.11 mi in Redwood Park. Beautiful!

Comment #135 - Posted by: kevin o at June 18, 2010 4:17 PM

:14
:14
:14
:13
:13
:13
:14
:13
:14
:13
distance was estimated. Probably short, but I do like the consistency. I need to write down the more accurate time in the future.

Comment #136 - Posted by: magnus 24/5'8"/155-160 at June 18, 2010 4:24 PM

32yo/M/6'4"/209#
My adult PR is 13:04, but didn’t feel fast at all today. First time hauling ass in a few weeks.

17.06
17.46
16.04
17.10
17.50
18.00
17.34
17.84
18.06
16.72
The 3pm Atlanta sun was SO unkind…

Comment #137 - Posted by: Damon Mosley_CFRx at June 18, 2010 4:25 PM

10 rounds:
110 yard run
1:30 rest

15.1, 14.2, 14.9, 13.9, 13.8, 14.5, 14.2, 13.8, 14.1, 13.9, 14.8 06/18/2010

Comment #138 - Posted by: johnathon in seattle 28/5'8/152 at June 18, 2010 4:28 PM

M/27/160/5'11"

as Rx'd

total time 16:35

18.5 sec average on the sprints

Body was sore after yesterday WOD.

Comment #139 - Posted by: Greg-NOLA at June 18, 2010 4:28 PM

M/25/162/5'11"

as Rx'd

16:06 total time, 15 seconds ish on average.

Comment #140 - Posted by: Scott at June 18, 2010 4:38 PM

M/23/6'1"/165#

Fastest 14.0
Slowest 15.5

Most were under 15. Very happy with the consistency.

Comment #141 - Posted by: Cole Gruber at June 18, 2010 4:41 PM

39M/5'10"/170#

W/U: outdoor bike ride, 5k (leisure pace); 17 ROM exercises; strict CTB pull-ups, 1x10.

As Rx: 14.29 - 13.79 - 13.64 - 13.27 - 13.49 - 13.62 - 13.71 - 13.56 - 13.99 - 13.61.

C/D: light walking. I'll probably do some stretching later.

Runs on outdoor road course (81F, 44% humidity). Garmin Forerunner 305 came in handy for this WOD. Love that watch. L-ankle injury was barely a factor. Felt better after each round (though not really reflected in each time). My entire body felt miserable on the last 3 rounds. :)

Comment #142 - Posted by: rjf (Since 07-20-07. WOD no. 799) at June 18, 2010 4:46 PM

10 rounds outside 100m sprints for time:
21.5
24.6
24.7
24.3
24.5
24.7
25.8
24.3
24.6
24.8

Comment #143 - Posted by: Melanie Gutierrez at June 18, 2010 4:57 PM

16:52
15:52
15:78
15:12
15:22
15:30
15:81
15:36
16:32
15:81

Ran at high school on official 100m marked track. Bad timing to run as it started to rain during my first round and continued to rain steady for the rest with the heavy stuff coming down around round 7-9. Enjoyed the Wod!

Comment #144 - Posted by: Ronnieboy at June 18, 2010 5:03 PM

self timed

18.9
17.54
17.21
17.19
17.62
17.05
missed time
18.86
17.03
17.01

Comment #145 - Posted by: beemer (f/39/5'4"/125) at June 18, 2010 5:04 PM

As rxd
Times

13:54
14:20
14:00
14:00
15:32
15:75
15:13
16:17
16:58
15:95
self timed so +/- .5
Have a great weekend and to all fathers - may you have an awesome Sunday.

Comment #146 - Posted by: Z-Ty Zimmermann at June 18, 2010 5:27 PM

32/M/185

hard to measure 100m on a treadmill and that's what I gotta do when at work so I did tabata sprints 20:10 on a 12% incline then tabata pushups, then tabata situps.

sprints ranged from 9.0 to 9.2 speed, pushups ranged from 20 reps to 8 reps and situps range were 14 reps to 10 reps.

Comment #147 - Posted by: john g at June 18, 2010 5:48 PM

Approx distance

1) 00:16
2) 00:15
3) 00:15
4) 00:16
5) 00:16
6) 00:17
7) 00:18
8) 00:17
9) 00:18
10) 00:15

Comment #148 - Posted by: Arseneault_957 at June 18, 2010 5:49 PM

34 yom 220 bwt

working w/ a large gp so just did first and last
13.5 and 13.8
hovered up in the low 14's during the middle rds.

Comment #149 - Posted by: brian t at June 18, 2010 5:53 PM

what a new kind of hurt. I haven't done an all out sprint in a while. I didn't know I was so slow....

13.64
15.33
15.22
16.52
16.73
16.33
16.93
16.60
16.36
16.39

Felt good to finish.

Comment #150 - Posted by: Flarega 6'4" 220 (1st crossfit workout Nov.23, '09) at June 18, 2010 6:08 PM

did what I thought was 100m....but after my 1st sprint, realized it was probably closer to 90m. Did not have time to measure, so I will try to do that tomorrow. With that said, my times were:

12.22s
12.10s
11.96s
12.12s
12.01s
11.99s
11.89s
12.01s
11.66s
11.71s

Comment #151 - Posted by: Ken at June 18, 2010 6:35 PM

as rx'd

all 14 seconds

self timed

Comment #152 - Posted by: Marky Mark at June 18, 2010 6:37 PM

Run/Walk the dog
Overhead Squat
Power Snatch
Power Clean
Then WOD:
14.32
14.61
13.71
13.94
13.59
14.12
13.21
13.26
12.07
TOTAL: 137.09
Average: 13.709

Comment #153 - Posted by: Rich at June 18, 2010 6:57 PM

17:05
17:12
17:21
__:__
18:39

Five rounds, each for time of:
100 meter Sprint

Comment #154 - Posted by: Alfie at June 18, 2010 7:14 PM

39M/5'10"/170#

W/U: outdoor bike ride, 5k (leisure pace); 17 ROM exercises; strict CTB pull-ups, 1x10.

As Rx: 14.29 - 13.79 - 13.64 - 13.27 - 13.49 - 13.62 - 13.71 - 13.56 - 13.99 - 13.61.

C/D: light walking. I'll probably do some stretching later.

Comment #155 - Posted by: rjf (Since 07-20-07. WOD no. 799) at June 18, 2010 7:24 PM

m/165

as rx: :13,:13,:14,:13,:14,:14,:14,:15,:15,:14

Comment #156 - Posted by: jnel at June 18, 2010 7:26 PM

So if HQ is trying to tell me I'm old, message received loud and clear. After forward rolls and vertigo yesterday, today I have to deal with sprints. Well, as expected my hamstrings objected after 7 rounds.

Rd 1 15.46
Rd 2 14.56
Rd 3 15.51
Rd 4 15.76
Rd 5 14.86
Rd 6 15.89
Rd 7 16.32 Hamstring tweaked 60m in, so that was the end of the WOD for me.

Comment #157 - Posted by: Jim D. 49/m/165/5'11" at June 18, 2010 7:30 PM

M/38/217 lbs/6'3"

As Rx'd

14:72
15:01
14:78
16:21
16:82
16:03
16:21
15:76
15:22
14:98

Hamstrings are fine--gotta make time to stretch *every day* if you wanna stay off the DL . . .

Comment #158 - Posted by: Andrew at June 18, 2010 8:11 PM

first time doing 100m sprints. Ran on asphaly that was accurately measured out. Timed with wristwatch.

14:22
stopwatch error
14:68
14:69
15:25 (felt right hammy tweak a bit)
16:41
16:12
16:59
Called it good after 8 rounds. Didn't want to end up pulling my hamstring for real.

Comment #159 - Posted by: Gene @ Foundry CrossFit at June 18, 2010 8:17 PM

first time doing 100m sprints. Ran on asphaly that was accurately measured out. Timed with wristwatch.

14:22
stopwatch error
14:68
14:69
15:25 (felt right hammy tweak a bit)
16:41
16:12
16:59
Called it good after 8 rounds. Didn't want to end up pulling my hamstring for real.

Comment #160 - Posted by: Gene @ Foundry CrossFit at June 18, 2010 8:17 PM

M/49/6'3"/195

ran at track with 100m markings
fastest 15:10
slowest 15:99

should of warmed up with a 400m run

Comment #161 - Posted by: JimL at June 18, 2010 8:18 PM

Didn't time it, but finished all 10 sprints.

Comment #162 - Posted by: Chris G. 43/6'1"/230 at June 18, 2010 8:37 PM

10 rds 100 yard (not meter) sprint
90 second rest between
gravel road - uphill grade approximately 1.5%
self timed
18.97
17.54
18.81
18.84
18.71
18.45
18.82
18.62
18.72
18.05

Comment #163 - Posted by: tdhalls at June 18, 2010 9:26 PM

Did not time this one, but instead I just raced with my partner. By the 5th round, we used a handicap, and that brought a high level of competition to the race, and extremely high effort on both sides. Lots of fun, and I'm in some pain now. Should be feeling this tomorrow.

Comment #164 - Posted by: Mik at June 18, 2010 9:53 PM

Male 6'2 218lbs, 30 yrs old:
13.87
14.62
14.96
15.62
16.03
16.65
15.92
16.27
16.35
15.45
big gap between fastest and slowest. tough on cardio!

Comment #165 - Posted by: rick z at June 18, 2010 10:01 PM

Did hill sprints aprox. 75m. Pulled both hamstrings within the last two years so I didn't want to take any chances. Warmed up for about 20 minutes. Efforts between 15.45s and 18.50s.

Comment #166 - Posted by: Nate at June 18, 2010 11:30 PM

On grass:

13.55
14.76
14.37
14.79
15.11
16.13
15.15
15.17
15.19
16.21

Not bad.

Comment #167 - Posted by: Bob Power at June 19, 2010 12:29 AM

#44 Damon

Dude, really, run 100% for 10 reps with 90sec rest in the 100M? If that's the case why does no one here maintain their speed? Looks like 15-25% fall-off, that's why I was asking the point of resting so little. You need to rest way longer if you are doing true max effort sprints and you want max speed.

Comment #168 - Posted by: grambo at June 19, 2010 1:41 AM

10 x 100 sprints

Average 20:05 seconds over the 10.

Comment #169 - Posted by: Irish Tom at June 19, 2010 2:06 AM

WOD 10 X 100m : 90 sec rest,

as rx'd,

14.49
13.94
13.49
14.71
13.59
14.68
14.45
13.44
13.89
13.32

done on the track,Fri night,everyone else had left the gym,felt so strange running in the sun !we're not used to that in this country !could definitely get them faster,with practice and proper timing.Hams are thrashed,squats and ohs are gonnae be interesting Sat.
before, p/p and s/j

Comment #170 - Posted by: Pedro Barrera Scotland at June 19, 2010 3:25 AM

m/22/161#


13.56
12.85
13.46
12.74
13.94
13.52
13.44
14.44
14.71
13.82

Comment #171 - Posted by: Patrick at June 19, 2010 5:57 AM

Finally a WOD where times aren't at least double everyone else's.

14 (fastest one)
14.19
15.27
15
14.3
15.6 (slowest one)
14.6
14.3
14.7
15.4

I didn't ever feel quite fully recovered, but my speed stayed fairly consistent. That's encouraging.

Yesterday I was dismayed by my complete inability still to even do a handstand on a wall, let alone do one without a wall, or a hspu, or start walking on my hands. VERY frustrating to not be able to do it. I kept falling on my shoulders, my elbows, my back, head, etc. My ego is bruised worse than anything else, though. OH WELL, I'll keep trying. Right now, just trying to figure out whether the problem is mental or what. Definitely not used to being upside down, and I've had a history of shoulder problems. Today's sprints cheered me.

Comment #172 - Posted by: Matt Johnson (m/30/6'3"/215) at June 19, 2010 7:59 AM

18 17 16 16 15 23 (ouch) 23 (ouch)18 18 17
about 100m, paced out and self timed.

Comment #173 - Posted by: JonNYC - 41/M/170/5'11" xfit since 6/08 at June 19, 2010 8:19 AM

Stepped this off, from the cherry tree to the road(watch for traffic!) down the gravel driveway. Our garage gym is doing great! check it out at Cole's Gym on facebook.
15.86
14.85(fastest)
16.98
16.07
16.46
17.40
18.37(slowest)
17.37
17.48
17.55

Comment #174 - Posted by: JLG - 48 / male / 5'10 / 170 at June 19, 2010 9:19 AM

Modified the workout for "chubsters" who are out of shape and uncompetitive:

Wife and I did the 1st sprint at 100 meters and then adjusted the distance to 50 meters for the rest of the sprints, untimed. Great workout. Noticed an immediate improvement in my wife's walking speed and gait while walking during our cooldown afterwards.

Comment #175 - Posted by: Ubu Walker at June 19, 2010 10:18 AM

Ubu Walker, love the "chubsters" description. Keep it up and you will be the "fitters"

100m sprints on gravel driveway dodging water puddles:

10 sprints 20 to 22 seconds.
90 second rest time.
That was tough, this old girl was not made for speed.

Laura f/47/5'7/148

Comment #176 - Posted by: power-girl at June 19, 2010 10:41 AM

M/22/171/6'2"

Snatch: 2-2-2-2-2-2
40-50-60(f)-60-65-65 (kg)

Sprint: 10x100m w/90s rest
16:51, 14:34, 13:69, 14:04, 14:03, 13:81, 14:38, 14:31, 14:31, 14:34

Other than my first sprint, which shows a small hole in my warmup, they went quite well, especially after doing heavy Snatchs. That was deceptively hard, especially with set rest times in between.

Comment #177 - Posted by: Jordan D. at June 19, 2010 10:57 AM

14.44
14.44
14.44
14.35
15.43
15.90
16.76
15.99
16.04
15.92

Comment #178 - Posted by: Raph at June 19, 2010 12:12 PM

33/m/165

subbed 5 rounds of 120 yrd sprints 19:17,19:37,19:76,20:47,21:78

Comment #179 - Posted by: Karim saoud at June 19, 2010 1:29 PM

M/41/6'0"/155

self timed so
16.4
14.6
16.1
14.9
16.7
14.9
16.6
14.6
18.2*
13.9

Odd ones were uphill and into the wind
* took awhile for my thumb to find the button

Comment #180 - Posted by: jpw at June 19, 2010 2:02 PM

age 20 bw 170

13.6/13.4

recorded first and last one. paced Diz

Comment #181 - Posted by: Chris S at June 19, 2010 4:00 PM

first sprint/last sprint (barefoot on grass) deadlift single
Erika: 16.3/17.3 185#
M. O'neal: 16.2/17.4 155#
Tara: 18.5/21.09 185#
Rachael: 21.8/21.09 155#
Megan: 19.3/18.0 155#
Amanda: 20.0/17.2 155#
AB: 15.1/15.8 155#
Ryan: 14.9/15.0 245#
Max: 13.9/14.2 155#
Mikey: 15.0/16.8 155#
Jack: 15.5/15.4 245#
Kurt: 13.7/15.3 235#
Size: 16.1/17.3 235#
Alex: 15.7/15.6 195#
Lama: 13.8/14.3 265#
Frank: 9.4/10.0 (50m) 85#

Comment #182 - Posted by: BFCC at June 19, 2010 4:19 PM

100 paces + a few more

14, 13, 13, 13, 13, 15, 14, 13, 14, 18

Incredible WOD. Shld do 100m sprints weekly

Comment #183 - Posted by: apolloswabbie at June 19, 2010 4:21 PM

Did this to finish off a CF SB squat/press day (o/h squat tomorrow WOD as warm up)
As Rx'ed plus alternated lead leg at start Odd sprints left leg front, even sprints right leg front. Self timed.

18.86
17.38
16.23
16.92
15.94
16.87
15.74 (best)
17.08
17.49
17.12

Comment #184 - Posted by: jeff_Roddy/m49yo/195/71" at June 19, 2010 5:18 PM

M/64/199-Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
17.3- 18.7- 16.1- 15.5- 15.2- 17.4- 15.7- 17.2- 16.8- 17.5 Not too bad for a 5'8" "old" guy! I may never walk again:)

Comment #185 - Posted by: peejay2 at June 19, 2010 5:44 PM

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

16.74
15.62
15.79
15.57
15.53
15.37 (Best)
15.84
15.75
16.43
15.51
16.74

Comment #186 - Posted by: James m/30/205/5'8" at June 19, 2010 7:12 PM

cfww
105 paces on grass, slight incline
14"91
14"51
16"
14"91
15"14
no time
16"48
17"47
16"26
15"62

Comment #187 - Posted by: Tim 33/165/5'10 at June 19, 2010 11:46 PM

13
13
13
13
13
14
14
14
14
13

Comment #188 - Posted by: MarcusG 5'9" 170 at June 20, 2010 4:42 AM

100 m Sprints + 90 sec Rest

M/09y/52"/062#/YORK
Actual times: 27.10, 25.91, 26.56, 26.34, 26.22.
Min: 25.91 #2. Avg: 26.43. Max: 27.10 #1.

F/11y/62"/146#/CONNIE
Actual times: 23.87, 23.96, 23.52, 25.64, 25.89, 26.54, 26.55, 22.83, 25.18, 26.48.
Min: 22.83 #8. Avg: 25.05. Max: 26.55 #7.

F/46y/62"/140#/JULIA
Actual times: 25.81, 25.00, 25.37, 26.19, 27.53, 26.97, 28.34, 29.10, 29.91, 29.63.
Min: 25.00 #2. Avg: 27.39. Max: 29.91 #9.

M/41y/68"/155#/GEORGE
Actual times: 18.19, 16.44, 18.84, 18.62, 19.06, 18.50, 22.53, 20.22, 20.44, 19.10.
Min: 16.44 #2. Avg: 19.19. Max: 22.53 #7.

Measured out 100 m with surveyor's wheel on a straight length of public sidewalk. Timekeepers on both ends. Had to dodge some pedestrians!

Comment #189 - Posted by: George Hernandez (in Chicago) at June 20, 2010 8:29 AM

did this friday.
lower back problems on they day which really hurt my stride..but i did my best anyway.
scaled UP to 108-120m (track wasn't marked so i made sure i had a solid distance.
19,18.7,18.9, 19.2, 18.8, 18.8, 18.4, 18.8, 19.5, 18.2
I self timed

Comment #190 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at June 20, 2010 10:59 AM

CFWU x 3, @ YHS track

No stopwatch, used my watch with its stopwatch capability, trying to get started with your hands together may not be best option; blah blah blah...poor carpenter who blames his tools. Ran 110 yrds on Football field; close enough.

16
16
16
16
17
18
18
18
19
18

as usual remarkably difficult, no pulled calf or hammy so happy with that. More interested in getting the 90 sec watch started than worrying about tenths and hundredths...at my speed next time I'll bring a calendar. Punk son beat me on each round, thought his stamina would fade more, props to him.

Comment #191 - Posted by: F15E_WSO_M/48/6'/175 at June 20, 2010 12:00 PM

23 / M / 5'9" / 135lbs

I calculated 100m to be very close to 151 paces for me, so I dropped two markers and ran between them each round.

21-19-22-22-23-23-25-24-25-23

I don't think I'm ever going to stop coughing after this...

Comment #192 - Posted by: BC at June 20, 2010 2:45 PM

Did three more at HS track:

17
18
19

Comment #193 - Posted by: Hale at June 20, 2010 4:35 PM

5K@90% (19:57)
Rest :10
WOD
18.8/14.7/17.0/14.7/15.9/15.1/16.2/14.1/16.8/16.2

Comment #194 - Posted by: Josh M/35/74"/198# at June 20, 2010 6:54 PM

C-
1 min. rest between
22-23 sec.

Comment #195 - Posted by: Jeff & Charity @ CF Snohomish at June 20, 2010 7:53 PM

cory-average: 15
jeremy-average:15.7

Comment #196 - Posted by: cory-jeremy at June 20, 2010 8:48 PM

I could only get my total time.

2:43
average: 16.3

I see all these people injuring their hamstring, and this was my first run back since my hamstring injury and I made through safely. I was a little cautious of course and warmed up for a good 15 min.

Comment #197 - Posted by: FinnishCraig m/22/5'8"/152 at June 20, 2010 8:53 PM

Hey, look at that little kid! Awesome! I know adults that couldn't climb a rope for a winning lottery ticket! "You go, girl!" Way cool!

Comment #198 - Posted by: Allen at June 20, 2010 11:42 PM

Ten rounds, each for time of:
100 meter Sprint

24sec - 26 sec (not exactly sprint)

Did not really want to put in times as they are so bad, was asked if I had done 200m instead of 100m and what made is worse was my 9 year old daughter was running them faster in sandals which kept flying off as she as running. Did have a good laugh with her so it was definitely worth it.

Good Fun

Comment #199 - Posted by: Elaine, Scotland at June 21, 2010 1:22 AM

M 36/5'10"/170

14-14-14-15-15
14-15-14-15-15

Comment #200 - Posted by: Rholl at June 21, 2010 5:40 AM

As rx'd. Haven't gone at top speed for awhile, so took the first sprint at 95% to make sure the hamstrings held up. All other sprints were all out.

12.62
12.25
NR - timing malfunction
NR - timing malfunction
12.62
12.53
12.91
13.12
13.16
13.21

On 3 and 4, I didn't press the lap button hard enough, so the watch didn't stop. Pretty sure these were sub-13 though. I was breathing pretty hard after the first few. The legs were able to keep up until the end; I just couldn't turn over fast enough...I wanted sub-13 so bad on #10, but no luck. This was done on a paced-out 100 meter course - should be reasonably accurate. My best times in high school were high 11's, so I'm pretty happy with these.

Sore after this - today even - adductors, hamstrings, and feet.

Comment #201 - Posted by: Mel/37m/5'10"/175 at June 21, 2010 7:12 AM

14:52
14:47
14:28
13:58
13:42
13:38
14:04
14:83
15:26
15:82

Comment #202 - Posted by: ferb44 at June 21, 2010 8:13 AM

did this workout in the Blackhills in
Custer,SD ran them slightly uphill and the increase in elevation definitely had an effect on me
all were 20-21 seconds

Comment #203 - Posted by: Tyler Scott at June 21, 2010 9:39 AM

29/6'8"/220

12.8 - 17.0

Comment #204 - Posted by: Stretch at June 21, 2010 10:14 AM

M/23/6'2/160

lots of 15s. 14.88 best time.

Comment #205 - Posted by: SeanMerron at June 21, 2010 11:06 AM

average=17.7
worst= 20.16
median=18.0
best=15.56

Comment #206 - Posted by: GU997 M/41/185/5'10" at June 21, 2010 12:17 PM

16.85
16.00
15.92
15.26
14.74
14.00
14.00
14.00
14.00
14.00

Comment #207 - Posted by: cory at June 21, 2010 2:01 PM

Ran down the street
(mapmyrun showed it to be 100mtr)

16:06
15:22
14:74
14:54
14:50
14:55
14:72
15:20 (had to swerve to avoid cars)
14:67
14:70

Comment #208 - Posted by: JT at June 21, 2010 10:34 PM

at track

18:69
18:93
18:56
19:10
19:43
19:55
19:27
19:99
19:10
19:58

Comment #209 - Posted by: mom to five at June 22, 2010 8:27 AM

Perhaps it was in the spirit of the pic as my Jackson (10) joined me for 5 out of the ten and kept up with me... maybe the parent/child fitness curve... his 7 year old brother decided to sit out the next 5 so at least I have more rounds!
14.8/14.8/15.0/15.4/15.2
15.1/14.7/14.8/15.5/15.1

Comment #210 - Posted by: Phoenix "On WOD Delay" at June 22, 2010 10:09 AM

50/m/143
10x100m
60sec rest
on track
14,14,14,14,15,15,15,15,15,15

Comment #211 - Posted by: E5fyrman at June 22, 2010 11:53 AM

@ the sweatbox
As rx'd
ran 50m down then back; next time
I will do a straight away,
plus did wod with a 20lb vest on
and a bum knee (torn PCL and bruised tibia)

20
19
19
19
19
19
19
19
19
19

Comment #212 - Posted by: N_Rahim 28/m/145# at June 22, 2010 4:01 PM

As Rx'd.
14-14-14-14-14-14-15-15-15-15


"Mrs. Wobbly"
As Rx'd.
16-16-16-16-16-16-17-17-17-17

Comment #213 - Posted by: Miyagi 30/m/162.6# at June 22, 2010 6:21 PM

m/37/5'11/215

'19
'16
'15x2
'16x4
?
'16

Comment #214 - Posted by: Keith M at June 22, 2010 7:00 PM

15 minutes of b-ball to warm up.

20, 18x2, 17x3, 16x2, 14, 15 in that order.

Comment #215 - Posted by: Jross-35M-175lbs at June 22, 2010 8:05 PM

ran goalpost to goalpost. measured distance after the runs and turns out I did 115m runs. Much hotter and more humid today than normal. Only managed 3 high effort runs. Struggled to do all 10
17.92,16.43,31.45,24.32,15.91,
41.93,45.06,37.34,34.22,20.37

Comment #216 - Posted by: ecp2 at June 22, 2010 8:53 PM

did this on the rower 100M
20 sec
20
19
19
20
21
20
20
19
20

Comment #217 - Posted by: Bells 37/6"1"/195 at June 23, 2010 5:21 AM

m/41/6'0"/192

1 - 22.12
2 - 21.20
3 - 19.97
4 - 18.48
5 - 19.62
6 - 17.73
7 - 19.16
8 - 17.92
9 - 19.26
10 - 17.54

Comment #218 - Posted by: Jeff H at June 23, 2010 7:15 AM

Ten rounds, each for time, in "Olga" (my 22 lbs vest) of:
100 meter Sprint (self timed)
Rest 90 seconds
15.4
15.1
15.4
15.7
15.5
15.7
15.6
15.7
15.5
14.9

Comment #219 - Posted by: vats at June 23, 2010 10:07 AM

35yom / 197lbs

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

1. :20
2. :19
3. :21
4. :18
5. :18
6. :18
7. :18
8. :19
9. :20
10. :20

Total: 3:18

This felt great! I'm not sure what a good 100 time is, but I was very pleased with :18 (granted, I'm not a very fast individual). I started to lose my speed near the end.

Comment #220 - Posted by: Bphantom at June 23, 2010 12:13 PM

Cumulative time: 15:17 with included rest time.

Comment #221 - Posted by: Chris O. M/40/5'10"/230 at June 23, 2010 1:49 PM

As rx'd:
Run:100m
Rest: 90sec
0:22,0:17,0:17,0:17,0:17,0:16,0:18,0:16,0:17,0:17
V. stiff next day.

Comment #222 - Posted by: Harpo m/42/5'7"/145lb at June 23, 2010 3:55 PM

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

1: 17.2
2: 16.2
3: 15.8
4: 16.4
5: 16.5
6: 17.3
7: 16.5
8: 17.5
9: 17.5
10: 17.8

Comment #223 - Posted by: tanzenfranz at June 24, 2010 4:43 AM

1. 14.1
2. 13.9
3. 14.0
4. 13.9
5. 15.1
6. 14.5
7. 17.0
8. 15.1
9. 19.3
10. 17.1

Couldn't keep it together towards the end.

Comment #224 - Posted by: Ryan M/30/6'3"/180 at June 24, 2010 7:09 AM

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

M/32/215/6'
did not keep time

F/32/155/5'7"
1. 16.6
2. 15.2
3. 16.0
4. 16.25
5. 16.68
6. 15.65
7. 16.97
8. 17.97
9. 17.13
10. 16.18

Comment #225 - Posted by: nat&chris at June 24, 2010 4:36 PM

felt nice to get some running in on whats been a very sore knee recently.

23.
23.6
22.8
21.9
20.
20.9
20.4
22.0
20.9
20.7

Comment #226 - Posted by: illis m/29/160/5'10 at June 24, 2010 7:22 PM

35 yom 190

17.97
15.9
16.88
14.82
15.32
17.22
14.47
18
15.06
14.53

Didn't keep track of rest time to due number of people, probably around 2.30-3 minutes though.

Comment #227 - Posted by: kgw at June 25, 2010 9:44 AM

54yom/236
average rest was under 2 minutes. hot and sunny.
19:50
21:25
19:44
19:10
18:78
19:90
19:25
18:87
19:72
18:72
Adams w/ kgw

Comment #228 - Posted by: do_b330 at June 25, 2010 1:18 PM

CFWU
100m vice 100 yards
1 - ? garmin didn't work 1st time
2 - 18.41
3 - 20.05
4 - 18.49
5 - 19.68
6 - 19.88
7 - 19.58
8 - 2.46
9 - 18.57
10 - 20.79
M/49/198#/72"

Comment #229 - Posted by: RB at June 25, 2010 4:36 PM

12:92
13:18
13:68
13:91
13:69
14:59
14:07
14:50
14:12
13:98

Comment #230 - Posted by: MikeyPaul/m/28/170/5'8" at June 25, 2010 5:03 PM

Paced off the soccer field...110 yards
high 14 to 16's. Legs were sore for days...hammies..ow

Comment #231 - Posted by: jef at June 25, 2010 5:40 PM

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

1 - :26
2 - :26
3 - :22
4 - :21
5 - :21
6 - :20
7 - :20
8 - :20
9 - :20
10 - :19

Comment #232 - Posted by: Louis Herrera 51 70" 178 at June 25, 2010 7:52 PM

13
12
17
16
15
17
16
28
17
16

Comment #233 - Posted by: bubbles M/35/185/69" at June 25, 2010 9:57 PM

18
15
15.5
17.5
17.4
17.3
16.7
17.2
17.3
17

20/m/5'11"/170

Comment #234 - Posted by: Logan S at June 26, 2010 8:29 AM

All 10 between 15-17s.

Comment #235 - Posted by: M. K. Honcho M/31/5'10"/170 at June 26, 2010 2:44 PM

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

13:00
13:09
13:47
14:03
13:91
14:21
14:56
15:66
14:25
14:60

Comment #236 - Posted by: Archer6479 at June 26, 2010 9:05 PM

Averaged around 16-17 on each sprint. I was really hurting towards the end.

Followed by dumbell shoulder presses

55x5
60x5
65x5
70x3
65x5

Comment #237 - Posted by: Matt I. M/29/235/5'11" at June 27, 2010 5:10 AM

As rx'd

15
14
15
15
15
15
15
16
15
14

Comment #238 - Posted by: Jim at June 27, 2010 9:28 AM

@kingswayTrack

16.3
15.6
14.5
14.8
14.5
14.8
15.0
18.9 >lost a hamstring
19.1
19.7

Comment #239 - Posted by: stinker [28.m.160#] at June 27, 2010 10:57 AM

m/36/5'9/177
CFWU-3. From home. HSPU last round. Superman all 3 rounds.
Used Garmin to mark off 100m in front yard. Slight uphill grade from left to right.
15.83
16.69
14.19
15.92
13.74
15.23
13.88
15.12
14.44
15.41
17:31 ttl including rests.
Not sure about accuracy of distance one way versus the other. Self timed.
Enjoyed the WOD. May need to go to a track or field next time.

Comment #240 - Posted by: jrm at June 27, 2010 11:11 AM

couldn't leave the house to get to a track/field, so did a little mod.

10 rounds of 10 burpees for time: 60 sec rest
-
23.5
22.2
21.7
21.8
21.2
21.7
21.0
20.8
20.8
20.8

Comment #241 - Posted by: schinizel/m/31/5'9/150 at June 27, 2010 4:36 PM

18-18-18-17-17-16-16-16-18-16

Comment #242 - Posted by: nsb at June 27, 2010 7:13 PM

24.m.140.65"

as rx'd
15.2, 15.6, 15.1, 15.3, 15.0, 15.2, 14.8, 15.2, 14.5, 14.5(PR)

Comment #243 - Posted by: Francis Vu Nguyen at June 27, 2010 10:27 PM

24.m.140.65"

as rx'd
15.2, 15.6, 15.1, 15.3, 15.0, 15.2, 14.8, 15.2, 14.5, 14.5(PR)

Comment #244 - Posted by: Francis Vu Nguyen at June 27, 2010 10:28 PM

5 rounds of 100m

15, 16, 15, 14, 15

Great workout.

Comment #245 - Posted by: Jamie at June 28, 2010 6:36 AM

As Rx'd

1 - 19
2 - 21
4 - 19
5 - 25
6 - 21
7 - 19
8 - 20
9 - 22
10- 18

Using a Forerunner 301 didn't help with getting solid times and running down a poorly lit and alternating dark/light path brought down performance ... I'll know better next time

Comment #246 - Posted by: XAF at June 28, 2010 10:05 PM

as rx'd

1) 14.75
2) 14.62
3) 15:03
4) 14:97
5) 15:78
6) 15:56
7) 15:72
8) 16:75
9) 17:00
10) 16:31

Comment #247 - Posted by: al deezy m-33-155 at June 29, 2010 4:11 AM

avg 13 highs

Comment #248 - Posted by: MaroonSwim at June 30, 2010 5:01 AM

100618

21.0
20.3
20.2
20.6
22.8
? (ran it but failed to time it)
21.1
22.0
23.0
21.2

Comment #249 - Posted by: EMelton at June 30, 2010 6:00 AM

WUx3: Samson Stretch, 15sec; 15x 55lb Dumbbell Swing; 15x Knees to Elbows; 15x 45lb-Bar Good Mornings; 15x 35lb Dumbbell Shoulder Press; 15x False Grip Pulldowns, 45lbs; 15x Handstand Push-ups

As rx'd, self timed and course paced out on street:

17.07s
16.64s
17.07s
17.17s
17.23s
16.79s
22.48s
22.67s
23.22s
20.95s

Rough time down the home-stretch.

Ernest 40/M/61"/160

Comment #250 - Posted by: twiki2 at June 30, 2010 9:26 AM

Done after main wod of strict presses.
19,19,19,18,18,18,19,19,18,17

Great wod on its own.

Comment #251 - Posted by: kevin3841 at July 1, 2010 12:45 PM

i must have miss paced... i know i am a fast sprinter and a slow distance runner, but still.

i maintained 10-10-11-11-11-11-12-12-12-14

next time i use a soccer field or a tape measure!

Comment #252 - Posted by: MIkey Mike at July 2, 2010 6:31 AM

12.3
12.6
12.1
13.5
12.6
12.6
13.0
13.1
13.6
13.1

Comment #253 - Posted by: Kyle A. at July 6, 2010 4:11 PM

Running uphill about 10 degrees...
13.7
12.8
12.7
12.1
12.1
12.8
11.5
12.2
12.0
11.6

Comment #254 - Posted by: Edwin 27/M/68"/170 at July 25, 2010 5:02 AM

barefoot on grass
110 yards
self timed

15
15
15
15
15
14
15
16
16
16

Comment #255 - Posted by: bookworm at July 30, 2010 3:49 PM

15
14
17
17
17
19
21
20
18
17

Comment #256 - Posted by: dcyn at August 1, 2010 7:15 PM

total time: 14:14

Comment #257 - Posted by: MoGreene at August 5, 2010 6:37 AM

As rx'd, done on the road outside home. Left foot still hurts when I push on the ball of my foot so had to ditch the VFFs for my old trainers. Felt like running with concrete boots :/

15.6
14.9
16.1
16.0
16.1
15.7
16.0
15.7
16.3
15.9

[Total: 2:38]

Comment #258 - Posted by: JonK at September 4, 2010 1:33 AM

As rx'd. Have not done sprints in a while.
17 seconds
15
15
15
15
16
16
17
17
17

Comment #259 - Posted by: chaps at September 17, 2010 12:26 PM

13.97
15.08
13.60
13.31
13.70
13.54
13.02
12.69
13.32
13.51

Comment #260 - Posted by: MNinKC at November 9, 2010 2:55 PM

As rx'd. Self-timed. Range from 13.58 to 16.07. Up hill grade

Comment #261 - Posted by: Devo at March 8, 2011 7:49 AM

ranged from 13.3 - 14.5 seconds

along H River, guessing path was slightly less than 100 m

Comment #262 - Posted by: Manchild at December 21, 2013 1:23 PM
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