July 15, 2010

Thursday 100715

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

Post distance to comments.

Pullup_Rig_th.jpg

Enlarge image

Setup for the 2010 Games.


"All over the Map 13: Kelly Smith, Ashleigh Moe, Moe Kelsey" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]


"The History of the CrossFit Games" with Dave Castro, CrossFit Journal preview video [wmv] [mov]


"Training Weaknesses" - video [wmv] [mov]


Rob Orlando interview - video [wmv] [mov]


"People come out to see you perform and you've got to give them the best you have within you. The lives of most men are patchwork quilts. Or at best one matching outfit with a closet and laundry bag full of incongruous accumulations. A lifetime of training for just ten seconds."
- Jesse Owens

Posted by lauren at July 15, 2010 5:00 PM
Comments

Wish I could be there to witness the games.

Comment #1 - Posted by: STAN at July 14, 2010 5:29 PM

what? what does that mean?

Comment #2 - Posted by: Jon-David at July 14, 2010 5:31 PM

disregard, I can't read

Comment #3 - Posted by: Jon-David at July 14, 2010 5:32 PM

bring LOTS of water because the heat's a comin'

Comment #4 - Posted by: steven at July 14, 2010 5:41 PM

Sounds kind of evil!

Comment #5 - Posted by: Mike at July 14, 2010 5:54 PM

so, I guess their doing pullups? wonder when the pool pic is gonna make it "mainsite"

Comment #6 - Posted by: j-n-ca at July 14, 2010 5:56 PM

It means u run a 1/4 mile then however long it took u to run that then you rest for that same amount of time and repeat cycle for 20 mins.

Comment #7 - Posted by: holly at July 14, 2010 6:01 PM

#5

Is that confirmed or are you merely speculating about the pool?

Comment #8 - Posted by: Jay at July 14, 2010 6:10 PM

pure, unadulterated speculation. though it would be interesting to see the athletes in an unfamilar event. maybe chasing chickens for time.

Comment #9 - Posted by: j-n-ca at July 14, 2010 6:39 PM

And are you going for amrap I take it?

Comment #10 - Posted by: Sam at July 14, 2010 6:47 PM

still behind - completed the WOD from 100711 - details there.

Comment #11 - Posted by: GleichSTL m/32/177/5'10" at July 14, 2010 7:04 PM

hmm...knees are sore from FGB's box jumps. Any thoughts on switching this to rowing or something? Different distances or anything? Any advice would be welcome (other than "learn to run so your knees don't hurt." I know, I'm just not there yet!) :)

Comment #12 - Posted by: dk 33/m/6'0"/222 at July 14, 2010 7:12 PM

Let's go baby! 3..2..1...GO!

Comment #13 - Posted by: Ryan Warkentin at July 14, 2010 7:26 PM

Think I am going to do the 7/14 cfe workout instead of this and do some work with my clean technique once I get home

Comment #14 - Posted by: J.R. at July 14, 2010 7:33 PM

30/M/5'10/140

From today on I am changing my nutrition and put in a couple of pounds in muscle while still doing the Main site WODs, with more muscles means more power, 3..2..1...GO! BRING IT COACH!

SANTI

Comment #15 - Posted by: SANTI at July 14, 2010 7:40 PM

#11 Looking to sub rowing for running, try subing 500m rows for the 400m runs. You'll need to use your legs, but your knees should be better off than running if they're sore. Go hard!

Comment #16 - Posted by: Brad at July 14, 2010 7:46 PM

Anyone else have sore ass knee's lately. And yes I'm on my heels haha.

Comment #17 - Posted by: Ryan Breault at July 14, 2010 7:46 PM

#11 If you row for 500 meters it will be approximately the same amount of time as a 400 meter run with the same energy put forth.

Today's WOD:
M/26/195/6'2"
Ran 2 miles in 13:20 then ran 3 more 400 meter intervals within the 20 minutes.

Comment #18 - Posted by: Damon G at July 14, 2010 7:53 PM

what if you take no break and just keep running the 400m for 20 minutes what's the difference?

Comment #19 - Posted by: nick e at July 14, 2010 8:49 PM

The difference is, you should be absolutely sprinting the 400meters so you need the rest. Its hard and fast not slow for duration.
Try it, you'll see the difference

Comment #20 - Posted by: Andrew at July 14, 2010 9:12 PM

don't know who else had the 'training weaknesses' video choke at about the 1:12 mark. This happened on one of the last vids in the journal too.

HQ??

Comment #21 - Posted by: javier at July 14, 2010 9:33 PM

26/M/5'6/150
Just did this wod about an hour ago. 7 rounds at 19:31. Avg. about 1:28 per lap. That's good... for me.

Comment #22 - Posted by: Louie Martinez at July 14, 2010 9:37 PM

What are good target times for one lap of 400m? For the starting, the advanced, and the seasoned crossfitter?

Comment #23 - Posted by: johannes at July 14, 2010 11:50 PM

starting: 85 seconds
advanced: 73 seconds
seasoned: 60-70 seconds

Comment #24 - Posted by: scorwin at July 15, 2010 12:55 AM

2800

Comment #25 - Posted by: charbs m/25/190 at July 15, 2010 3:27 AM

M/19/160

Just wanted too relay some positive feedback in regards to how well crossfit has manufacted me into a well balanced athlete, im not one for running and havent trained over a 2k run since i began crossfit several months ago, today a took a shot at a 4k hill run and this was quite the hill, i figured i would be winded and gased half way up because i havent trained this modality baisically ever... i was blown away with my time of 16:53 and felt great after. Thanks crossfit

Comment #26 - Posted by: Ian at July 15, 2010 3:43 AM

M/31/170lb/5'8"

3200 meters

Finished the last sprint right at 20:00

Comment #27 - Posted by: Adam Hamm at July 15, 2010 4:05 AM

8laps in 20.15

Comment #28 - Posted by: Jonblaze at July 15, 2010 4:09 AM

26/m/5'11"/175
As rx'd
6rds or 2400m
Rude Food Monster from tacos last night got me.
Definitely should have had 7

Comment #29 - Posted by: justaman - liberty, sc at July 15, 2010 4:17 AM

Been away from posting


FGB Tabata Style:
WB 12#: 12-12-12-11-11-11-11
SDLHP 65#: 8-8-7-7-6-6-6-6
BJ 24": 7-6-5-5-6-6-5-6
PP 65#: 9-9-7-7-7-10-8-7
Burpees: 6-5-5-5-5-5-5-6
Total = 297
Low= 34

Way off PR, prior got T=331, L=37

Yesterday
BS rep 5: 135-155-165-170-175-170
BP 5x95 on top on the minute

Trail run 45 min

Erin

Comment #30 - Posted by: in8girl at July 15, 2010 4:28 AM

Correction 6laps in 20.15

Comment #31 - Posted by: Jonblaze at July 15, 2010 4:34 AM

As Rx'd - 8 3/4 laps completed (exactly a 300 on the last lap) in 20 minutes


1. 68 seconds
2. 67
3. 70
4. 72
5. 75
6. 71
7. 72
8. 73
9. 54 (300 meters), 74 (for full lap)

Comment #32 - Posted by: B. Noyce at July 15, 2010 4:38 AM

29/6'8"/220

2600

Comment #33 - Posted by: Stretch at July 15, 2010 4:46 AM

As rx'd :) 6 laps in 20:15

Comment #34 - Posted by: brittk at July 15, 2010 4:47 AM

26/m/5'11"/209ish
2800m

Comment #35 - Posted by: Nickosaurus at July 15, 2010 4:55 AM

Wod with 500m rows
Total=3000m in 19.40mins

I subbed rows cos we're in middle of thunder storm where I live. I did all rows between 1.40mins to 1.48mins. I would of liked to have hit 7 rounds/3500m but I would of needed to have completed all rows close to 90secs. Definately something to aim for in the future.

Comment #36 - Posted by: Prinze at July 15, 2010 5:00 AM

Today I did
10 rounds for time

10 pullups
10 ring dips
10 situps
10 squats

16:59 rx'd (might have done 11 rounds)

ring dips killed me as do all upper body pressing movements. Everything else was unbroken.

Must get stronger. faster. Better.

Comment #37 - Posted by: Xfitaddict M/CT/27/6'2"/175 at July 15, 2010 5:17 AM

2800 m, finished in 18:30 so no final lap.

Comment #38 - Posted by: monkeyman at July 15, 2010 5:22 AM

1:20
1:21
1:25
1:26
1:23
1:26
1:25
did a short rest at the end and ran another round putting me over by a min. or so.

Comment #39 - Posted by: Nate at July 15, 2010 5:39 AM

CFSB Day#25

Metcon 20 min or less:

FIGHT GONE BAD

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Wall-ball :35, 29, 24
SDLH :32, 28, 24
Box Jump :36, 27, 25
Push Press :37, 32, 24
Row :25, 23, 20

Score as RX’d: 421(PR)

Last time I did this for 3 rounds I scored 411, so I am happy with this, but I really expected a little more..This is possibly one of my favorite WODs….We have been using this WOD in either 3 or 5 rounds for a long time for training and at one point were doing it at least 3 times/month..We also would work heavy FGB(heavy SDLHP, higher box jumps, heavy push press and sometimes using weight vests) We have tried it so many ways you just learn how to game this after awhile.

Looking forward to Front Squats tomorrow!

Comment #40 - Posted by: Memmnoch at July 15, 2010 5:55 AM

@johannes probably a bit more explanation that you want, but I'll touch it...

What are you data points you're trying to figure out? I'd advise to avoid comparing against others, but for a point of comparison, Mikko ran his repeats of, if I remember correctly, 10-12x400 in 65 per with about a 1:1. NCAA-level cross-country and track runners usually click off between 57-64 per a session of 20x400 with 1/2 rest ratio depending upon their event and level of CV Fitness.

I'd say that a pace between 70-80 is pretty good for a 1:1 ratio workout (that puts you around a 5:00 mile and is consistent with a pace I've trained Jr. High, HS Runners with a goal time of 5:00-6:00 during the season).

A 6:00 mile is around 90 second pace and should be trained between 5-10 seconds faster per repeat... or 80-85 seconds.

You can go from there... use the idea that you're looking to improve a mile/2 mile/5k time for this one because of the pathway you're developing here... at the peak of Glycolitic and Oxidative pathways, or around 60 to 90 seconds as the area between those curves meet. Probably more than you were asking for.

Cheers!

Comment #41 - Posted by: Tim/35/M/70/172 at July 15, 2010 6:03 AM

M/42/5'11"/180

6 400m runs + 325m = 2,725m

Comment #42 - Posted by: nutfam at July 15, 2010 6:06 AM

48 K biking mtb then fast transition for running,
Did 7x400m + 205m in 20 min.

Nice wod

Comment #43 - Posted by: jesper johansson/age40/185cm/82kg at July 15, 2010 6:06 AM

m/34/6'4"/206#

subbed 500 m row.

6 rounds= 3000 m in 18:34.

Comment #44 - Posted by: dan m at July 15, 2010 6:19 AM

I got 2400m on the nose.

I couldn't resist creating a graph of how this workout plays out as you get faster. I love math.

Graph is here: http://www.prairiedesignsllc.com/WOD100715Graph.JPG

Comment #45 - Posted by: Dave W at July 15, 2010 6:27 AM

7 x 400m

1:33/1:26/1:23/1:25/1:31/1:31/1:21

Comment #46 - Posted by: Jim D. 49/m/165/5'11" at July 15, 2010 6:30 AM

Does the resting time count toward the 20 min, or is it just the time spent running that counts?

Comment #47 - Posted by: Rob S. at July 15, 2010 7:10 AM

7 rounds

Comment #48 - Posted by: MaroonSwim at July 15, 2010 7:16 AM

6 x 400m

Comment #49 - Posted by: jeglit (m/38/6'4"/220) at July 15, 2010 7:23 AM

7 rounds = 2800m in 18:46

Comment #50 - Posted by: Mark E at July 15, 2010 7:37 AM

It's funny that #42 loves math...cause math is not my strong suite..and believe it or not, I totally messed this wod up thanks to math

I used a single stop watch continuously running, and figured during the rest I would calculate how long the run was, and how long I should rest, long story short, I added it up wrong some how, and rested longer than I should have by about 20 seconds each time
lap times:
1:27, 1:35, 1:54, 1:32, 1:47, 1:40(finished at 20:30)
Total of 2400m

Comment #51 - Posted by: Mike Spadaro at July 15, 2010 7:41 AM

#42 thanks for the graph ... kinda cool ... 6 rounds

Comment #52 - Posted by: Rob m/53/6'/200 at July 15, 2010 7:46 AM

6 rounds = 2400m in 19:32

Comment #53 - Posted by: LT TILL at July 15, 2010 7:51 AM

#42 Dave
This is exactly why I was bummed at this WOD. I'm a slow runner and I know this will help me get faster so no one get upset about me being bummed and tell me to shut up and do it or anything. The problem is that I will not run far at all. I run about a 10 minute mile. Assuming I can run a little faster than that on at least the first two 400s (this is how I run normally) I'm still ending up running 5 rounds as a probable max and potentially less. Ugh.
Anyway, enough analysis, I'll go do this one now and see how it goes. The only way to get better at running is to CF and run.

Comment #54 - Posted by: Kelly at July 15, 2010 8:02 AM

2800m

Comment #55 - Posted by: m/45/200/69" chris bham at July 15, 2010 8:04 AM

Treadmill only goes to 12 mph...3200 m or 8 rounds in 20 min.

Comment #56 - Posted by: Adam M/29/602/160 at July 15, 2010 8:14 AM

M/45/6'2"/190
3200m
8 running intervals 7 rest

Comment #57 - Posted by: medic8 at July 15, 2010 8:31 AM

too dusty for outside running... treadmill 6 rounds, 2x10.5 mph, 2x11.2 mph and 2x12mph. times hard to keep with lag of slowing down and speed up of treadmill. roughly 1:15 - 1:30 paces.

Comment #58 - Posted by: caveman at July 15, 2010 8:32 AM

M/35/72"/228

Did 14 July 2010 CFE WOD as an alternative run WOD, wearing my 30# Army-issued body armor and doing sprints (only 200s and 400s; I dropped the 600s).

Round 1 - 1:00, 1:40
Round 2 - 1:00, 1:45
Round 3 - 1:05, 1:45

Chaplain (Major) US Army
4/25 Airborne Brigade Combat Team

Comment #59 - Posted by: Chappy B+ at July 15, 2010 8:32 AM

#38, Tim, if I have a 400 right around 50 secs what kind of pace do I need to be shooting for here? I understand that I won't be able to run full intensity, but what do I need to shoot for on this? When a 400 is run what I consider "correctly" afterwards I know I won't be able to keep that pace with a 1:1 work:rest ratio.

Running repeats is the devil.

Comment #60 - Posted by: Trevor P at July 15, 2010 8:36 AM

32/m/5'10"/210

2400m

Comment #61 - Posted by: D Craig at July 15, 2010 8:37 AM

2400m
avg. 89 sec/round

Comment #62 - Posted by: Bill Gibson at July 15, 2010 8:47 AM

2500m

6 rounds + 100m

Comment #63 - Posted by: Doss at July 15, 2010 8:49 AM

7 rds

2800

Comment #64 - Posted by: Beemer (f/39/5'4"/125) at July 15, 2010 8:49 AM

48m, 201#, 6'0"
my first main page wod in months because of surgery to repair tear of my rotator cuff. I've been tripod man since March 10, surgery on April 15.

2800 meters in 18:44

Comment #65 - Posted by: Jim Evans at July 15, 2010 8:51 AM

7 laps in 19:26

Comment #66 - Posted by: SB at July 15, 2010 8:54 AM

24/m/180
5rds: 1x145lb press/1 strict pull-up/1xpress/3spu/1xpress/5spu

5 bar M/U attempts
5 planche to handstand attempts

Comment #67 - Posted by: Julian at July 15, 2010 8:57 AM

CFWU x3

WOD
5 rds.

Considering it's only the 3rd time I've ran since surgery & then breaking my foot I'm ok w/my score... But I look fwd to doing ::85 400's again.

Get some, Go again!

Comment #68 - Posted by: DJ at July 15, 2010 8:59 AM

5 rounds, 6 went over time

Comment #69 - Posted by: RGD at July 15, 2010 9:04 AM

Kevin
M/51/5'11"/170

CFSB, deadlift, 3 X 3:

3 X 255
3 X 285
4 X 320 (PR)

Three X 320 was a PR, but four is even better.

Then, today's WOD:

6 X 400m + 50m, when clock ran out.

Comment #70 - Posted by: Kevin C. at July 15, 2010 9:12 AM

CFWU x 3

WOD
6 rounds in 18:30 so no time for a seventh round

Ran each of them between 1:30 & 1:45

Ran one lap around the block which is just a little more than 400m but close enough. So total 2400m or about 1.5 miles.

Comment #71 - Posted by: Finley 28/m/5'11"/188# at July 15, 2010 9:16 AM

age 20 bw 170

8 total 400's
finished last one at 18:41

every one was 1:15 except fot first one was at 1:10 and 5th one (i think) was at 1:16

Comment #72 - Posted by: Chris S at July 15, 2010 9:23 AM

6 runs. The times are trapped in my Iphone and I haven't figured out how to access them.

I paced myself to get the most runs I could in 20 minutes. Not strong or fast enough to be able to do 7 rounds as Rx'd; finished out the 20 minutes in the round six rest cycle.

Runs between 1:35 and 1:47.

Comment #73 - Posted by: Kelly Moore 47/F/5'/114# at July 15, 2010 9:34 AM

I did 6. I was running on a short 100m lap at the K-PRT, AF. It has a slick, crappy surface that doesn't let you get too fast w/o feeling your going to slip. I definately should have been running this one faster. Disappoints me.

Comment #74 - Posted by: chris at July 15, 2010 9:34 AM

M/27/6'/165

8 total, finished last one at 19:50

Comment #75 - Posted by: Corey M at July 15, 2010 9:41 AM

as rx'd 3000meters or 7 and 1/2 laps.

#57 - trevor p - My 400m is also right around 50 seconds, sometimes a tad faster. If you have pretty decent endurance, and aren't strictly a sprinter, I'd say shoot your 400's for around 1:08 - 1:13. Give or take a couple of seconds of course. I did my first few at around 1:16 fearing that I'd die toward the end and it was too slow. Take it fast. It'll suck, but if you have good endurance you'll be able to do it.

Comment #76 - Posted by: Kevin A. M/17/182/6' at July 15, 2010 9:42 AM

4 rounds. About 2m 40s average. The chumpness continues.

Comment #77 - Posted by: erik_ at July 15, 2010 9:46 AM

M/17/5'11"/170
As rx'd 2800 meters, 7 rounds

Comment #78 - Posted by: Ryan P at July 15, 2010 9:54 AM

7 rounds on treadmill
1.75 miles
2,816 meters
This was difficult, because I had to make up the time that it took for the treadmill to warm up.
first round I ran at 10, but realized that it was not going to be fast enough to finish with at least 7 rounds. Rounds 2-6 I did at 11 and the last round I had to sprint at 12-13. I finish with about 10 seconds left. I need to do all rounds at least at 11, to get another round in for next time.

Comment #79 - Posted by: magnus 24/5'8"/155-160 at July 15, 2010 9:58 AM

had to do this on the treadmill 10 mph 1% then 2% and finished on 3%. All were right on 1:30. that was as fast as the treadmill will go.

Comment #80 - Posted by: jef at July 15, 2010 10:22 AM

7 rds + 50 m (10 s)

Comment #81 - Posted by: controlfreak at July 15, 2010 10:25 AM

RX'ed 7 rounds. Avg lap time between 1:12 ~ 1:34

Comment #82 - Posted by: stryder9 M/36/5'8"/155# at July 15, 2010 10:25 AM

as rx'ed: 7 rounds in 19:45.

Comment #83 - Posted by: Ben 31/5'5"/145 at July 15, 2010 10:29 AM

Had to run on Elliptical, knee swolen from FGB.

400 meter runs 1:24 to 1:32

7 laps in 19:52

Everyone competing at the Games good luck.
All others, I wish I could be there with you. Have fun.
Thanks to all that are sending e mails. Keep em coming.

Kevin C, a deadlift monster. Awesome.

Laura f/47/5'7/147

Comment #84 - Posted by: power-girl at July 15, 2010 10:31 AM

5 rounds

Comment #85 - Posted by: Linwood Wright at July 15, 2010 10:40 AM

7 in 19:02

Comment #86 - Posted by: Patrick at July 15, 2010 10:49 AM

20:35

7 rds

Comment #87 - Posted by: horica m/22/5'7"/168 at July 15, 2010 10:58 AM

6 full rounds & 300 meters into round 7 when time expired.
1:34
1:31
1:30
1:40
1:36
1:32

Ran in vibrams for the fist time and do not know if they helped or hindered.

Comment #88 - Posted by: kevin3841 at July 15, 2010 10:59 AM

p.s. barefoot at UF track

Comment #89 - Posted by: horica m/22/5'7"/168 at July 15, 2010 11:02 AM

m/28/198lbs
7 1/2 laps

Comment #90 - Posted by: anthony at July 15, 2010 11:08 AM

Second ever cross-fit, this one is much more my style!

as Rx'd: 2000 m

Two questions for the veterans:

1) Is a treadmill ok? I know there are slight efficiency differences but I find it much, much easier to push myself on a treadmill.

2) I finished my last ~2 min rest right at 20 min. Assuming next time I'm faster, how do you handle extra time? If I have a minute left, do I run 1 minute only? Or just go ahead with another full rep?

Comment #91 - Posted by: Eileen M. F/26/5'11/155 at July 15, 2010 11:13 AM

M/23/5'8/162

Ate some bad meat at Outback last night! Plus loads of salt on all the food - so feeling a bit dehydrated, and struggled hard!

Still finished at around 2220 m. Indoor track at school is 9 laps to a miles so it's hard to tell what an actual 400m is.

Comment #92 - Posted by: blackmon at July 15, 2010 11:13 AM

m/41/6'0"/194

7 x 400m in 21:05

Comment #93 - Posted by: Jeff H at July 15, 2010 11:17 AM

m/38/195/6

Battery Park City Esplanade from the North Cove to the South Cove (very close to .25 mile)

6 rounds
19:00 minutes

Comment #94 - Posted by: jsr at July 15, 2010 11:25 AM

9 rnds in total - on treadmill - maxed out speed straight to level 14 each time

Comment #95 - Posted by: wardy at July 15, 2010 11:29 AM

M/33/220

Subbed treadmill. 0.5% incline. Didnt note anything down but from memory as follows;

7 rounds at 19:20

Ran at between 15kmh and 17kmh, time wise between 1:28 and 1:40.

Heart rate recovery really good between rounds but started to feel that scary 'shin splint' esque tightening in the right shin as rounds went on. No excuses though don't think i could have ran that much faster.

Depends on the tread but just leave it running between rounds.Worked for me.

Sic vis pacem para bellum - if you want peace prepare for war.

Comment #96 - Posted by: T. Young at July 15, 2010 11:30 AM

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

I got 6 runs in. All though on the 5th run the last 100m or so, My calf cramped up again. I started to walk but ran it in kind of limping. Then the last run was easy just to try to strech it out, no real push on the last one.

Saying that, the first runs were fun, agony, but fun. i was suprised with the first one.

1. 1:22
2. 1:35
3. 1:40
4. 1:50
5. 2:00 (Cramp)
6. 2:15(cramp slow jog)

Great workout aside from the heat and cramp.

We hag a bottle of ice water and towles to cool off ,and a some gatorade and smart water, so I was as careful as I coud be, I just cramped.

Comment #97 - Posted by: NikNichols42yo 5'7'' 165lbs at July 15, 2010 11:37 AM


# 88
Two questions for the veterans:

1) Is a treadmill ok? I know there are slight efficiency differences but I find it much, much easier to push myself on a treadmill.

For sure a treadmill is ok, but be under no illusion its easier. You will never see treadmills in the games... try and get used to a track or a marked distance on a ground of your choice.

2) I finished my last ~2 min rest right at 20 min. Assuming next time I'm faster, how do you handle extra time? If I have a minute left, do I run 1 minute only? Or just go ahead with another full rep?

Let say you run in 1 min for arguments sake and take 1 min rest, and you have 30 secs until your 20 mins is up...RUUUUUN and then log your distance achieved in that 30 secs and add it to your total....remember the WOD states post distance, not number of times through...3-2-1 go Eileen

Comment #98 - Posted by: wardy at July 15, 2010 11:38 AM

M/28/5'8"/172

2800m in 20:09 (7 rounds)

Comment #99 - Posted by: Beef at July 15, 2010 11:41 AM

As Rx'd 3400m

Comment #100 - Posted by: Hammack at July 15, 2010 11:48 AM

M/24/6'1"/180

As Rx'd:

8 rounds in 21:05

Comment #101 - Posted by: upstatesooner at July 15, 2010 11:53 AM

M/27/5'7"/77.9kg

1800m

started off doing sprints of 250m per but realized that we were supposed to do 400m. Was winded quickly doing 250 meter splits.

I feel okay with 1800m total though.

Thanks.

Comment #102 - Posted by: Olen Gifford at July 15, 2010 12:14 PM

F/34/5'3"/108
6 Rounds 2400 meters
20 minutes

Comment #103 - Posted by: Mindy S at July 15, 2010 12:20 PM

Subbed 50m swim laps - Figured this was good since there's been so much buzz about a pending swim WOD. Plus the water was off at the Globo today, so I needed a built-in shower.

10 rounds in 20:00 (500m)

39m/5'11"/213#

Comment #104 - Posted by: Jeff at July 15, 2010 12:41 PM

2700m

Comment #105 - Posted by: Shane m/36/6'3"/205 at July 15, 2010 12:42 PM

I got 7 rounds, the 20min timer hit at .25 of a .25 quarter mile. So, call it 2750 or so. fun workout.

Comment #106 - Posted by: mr. blue at July 15, 2010 12:43 PM

at park

started 7th lap at 19:02

Comment #107 - Posted by: Manchild at July 15, 2010 12:45 PM

subbed 500m rows, got six rounds.

Buy in: dead lift 5-3-1+ at 335-375-415, only got one rep.

Cash out: clean and jerk, worked my way up in triples to 155.

Swiss ball work at the end - easy to make fun of, but I find this really loosens me up.

Overall, a less than stellar day, I am due for some rest.

Comment #108 - Posted by: Kamper M/45/200/74" at July 15, 2010 12:51 PM

Such a fun WOD. I enjoy running. Although the summer heat is ridiculous.

Round 1 - 1:12
Round 2 - 1:18
Round 3 - 1:26
Round 4 - 1:30
Round 5 - 1:27
Round 6 - 1:31
Round 7 - 1:27

Comment #109 - Posted by: Michael Zoda at July 15, 2010 12:54 PM

7 laps in 18:45. Rx'd, rest wouldve put me at 20:15 and as much as I wouldve liked for another this texas heat kills! :)

Comment #110 - Posted by: Kong at July 15, 2010 12:56 PM

6.5 rds, 2600 meters

1:24 fastest rd first, then tanked. Not enough rest time for this old man.

Fantastic job jesper, Jim D, chris bahm, Jim Evans, Kelly Moore, and awesome fighting spirit to NikNichols. I beat you Kevin, but considering your prior WOD and PR I guess that you actually beat me!

Seriously Mainpage Crossfitters, it would be fun to meet any of you attending the Games. Click on my name or post here on "comments" a good time to connect at the Home Depot Center.

Comment #111 - Posted by: mas 53/M/155 at July 15, 2010 12:57 PM

m/165

as rx: 2800 meters

Comment #112 - Posted by: jnel at July 15, 2010 12:59 PM

3125m
7 rounds and the 8th with a bit to go.

1. 1:10
2. 1:20
3. 1:19
4. 1:24
5. 1:25
6. 1:24
7. 1:22
8. 1:06 (incomplete)

Comment #113 - Posted by: ilya m/37/6'1''/169 at July 15, 2010 1:00 PM

"Less than stellar day?" Holy Cats Kamper, stellar is exactly what it sounds like to me! Great effin' job! Wish I was seeing you at the Games, but have a wonderful trip to visit that cute grand-daughter.

Comment #114 - Posted by: mas 53/M/155 at July 15, 2010 1:00 PM

7 rounds in 18:38 as rx'ed.

Done outside ~100 degrees, on a sloping dirt road. I think I coulda got the 8th lap in if I was on a track/flat surface in weather under triple digits. ;)

Comment #115 - Posted by: bdiggle at July 15, 2010 1:00 PM

6 rds

Comment #116 - Posted by: Phil C 49/m/160 at July 15, 2010 1:01 PM

M 34 186

7 rounds in about 19min.
Outside on gravel road in 90 degree heat.

Comment #117 - Posted by: Jdude at July 15, 2010 1:02 PM

3400 meters RX

I was happy that a few of the sprints came out 1:10.......Until it was time to start again!

Comment #118 - Posted by: Eric Sweet/M/182/69"/31 at July 15, 2010 1:09 PM

30/M/5'10/ 144

Exactly 7 rounds or 2800 meters on the 20 minute dot; 1:18,1:28,1:45.1:38,1:34,1:31,1:33

Course was starting at the center: run 100 meters one way go around a ball, run 200 meters the other way touch a wall and run back to the center 100 meters. Nice WOD and Hard course. in the track this would have being cake and should have done at least 3200 meters. Nice WOD. HAve a nice one everybody.

SANTI

Comment #119 - Posted by: SANTI at July 15, 2010 1:16 PM

8 rounds!!
19:24

Comment #120 - Posted by: calhoun at July 15, 2010 1:18 PM

Finished 3200 meters at about 19:50.

Comment #121 - Posted by: Luke/m/30/185/5'9" at July 15, 2010 1:31 PM

Nice pull up set up they got there. I can't believe it starts tomorrow!!

Comment #122 - Posted by: Eric/CrossFit North County at July 15, 2010 1:32 PM

38/M/5'11"/196

6 rounds

1:39
1:36
1:38
1:41
1:43
1:45

Comment #123 - Posted by: Donny at July 15, 2010 1:35 PM

M/32/6'3"/200

3200m

Comment #124 - Posted by: Ben S at July 15, 2010 1:39 PM

2800M

Comment #125 - Posted by: Buddy at July 15, 2010 1:41 PM

are we supposed to do a full squat for wall balls to count? i saw them in the video for fgb squatting to a ball at each catch? but when they present the standards for each exercise, on wall ball they just say get it past the 10 ft. mark.

Comment #126 - Posted by: jordan 27/m/72"/200lbs. at July 15, 2010 1:41 PM

6 rounds as rxd
F/27/122/5'2

Comment #127 - Posted by: StephieG at July 15, 2010 1:46 PM

M/35/195lbs
CFWU X 3
as rx'd: 2800 meters

Comment #128 - Posted by: Casey at July 15, 2010 1:52 PM

Training through weakness vid was great and very encouraging.
*thumbs up*
Now, I actually feel like I'm going to go do this WOD and not pout the whole time because I hate running. :0)

Comment #129 - Posted by: Andrew W at July 15, 2010 1:57 PM

6 rounds in 19 minutes

Comment #130 - Posted by: Hans at July 15, 2010 2:35 PM

6 laps 8 walking during rest

Comment #131 - Posted by: yank at July 15, 2010 2:35 PM

2900 meters on gravel road in Sørkedalen. Measured distance on the internet.

As prescribed.

Comment #132 - Posted by: Sindre at July 15, 2010 2:38 PM

1:30
1:28
1:28
1:33
1:31
1:28
1:23

TOTAL DISTANCE - 2800 m

Comment #133 - Posted by: MarcusG 5'9" 168# at July 15, 2010 2:41 PM

7 laps: 1st three at 6min/mile pace, last 4 at 5:30 pace.

Comment #134 - Posted by: Casey P. in Milwaukee M/43/5'10/164 at July 15, 2010 2:43 PM

I was just on a roof for 8 hours in 90 degree plus heat....call me a wuss, but I think I'll run a 10 min. 400!!!! I'll make this one up another day :)

Comment #135 - Posted by: Hoss at July 15, 2010 2:43 PM

stationary bike
0.7mi intervals (~1:30)

6.78mi total

Comment #136 - Posted by: rjg26 M/28/6'/178 at July 15, 2010 2:45 PM

29/M/138

Dropping weight and bodyfat on the Primal Blueprint, I'll be under 10% soon.

6 laps, didn't keep track of individual times, but they ranged from 1:30 for the first one to 1:47 for the last one.

Finished lap 6 with 1:42 left on the clock, no time to rest and complete a 7th, so I was done.

Comment #137 - Posted by: Eric E at July 15, 2010 3:03 PM

male, 37 y/o 68" 154#

WOD as rx'd
1:44
1:40
2:50
1:40
1:41
1:33
including rests: 20:13

Comment #138 - Posted by: Karl at July 15, 2010 3:04 PM

M/22/6'0"/175lb

WOD
1:26,1:28,1:32,1:36,1:32,1:34,1:28
distance: 2800m
total time: 20:47

Comment #139 - Posted by: David at July 15, 2010 3:17 PM

Right shoulder has a Torn rotator cuff; Surgery in 15 days
For 20 minutes:
Row 500 meters
Rest precisely the time of the previous row
2792 M
m/52/215

Comment #140 - Posted by: Pete In Sun City at July 15, 2010 3:17 PM

m/39/76/215

6x500m on the erg, so 3000m total:

1:41/1:38/1:39/1:40/1:41/1:40

Comment #141 - Posted by: Chas at July 15, 2010 3:26 PM

1:26
1:27
1:29
1:31
1:30
1:31
1:26

for 7 rounds in just under 20 minutes

Comment #142 - Posted by: Jon M 22/6'2/205 at July 15, 2010 3:32 PM

Q: Are those pullup systems high enough to perform muscle ups? (looks like they might be)? and if so, who is the manufacturer?

If anyone out there knows the answer I'd greatly appreciate it!

Comment #143 - Posted by: Ronnieboy at July 15, 2010 3:34 PM

finished 6th 400m @ 18:40 rest would take me over the 20
also did one world's bench 3x5 at 290 lbs

Comment #144 - Posted by: Angelo at July 15, 2010 3:44 PM

as rx'd: 2.9km

Comment #145 - Posted by: jamie/31/m/175/5'11" at July 15, 2010 3:48 PM

M/33/5'4"/140lbs
As RX'd on treadmill.
Set to 10mph each round.
7 rounds
1:30 each round

Comment #146 - Posted by: Matt Burritt at July 15, 2010 3:53 PM

2400m exactly

Comment #147 - Posted by: Kyle A. at July 15, 2010 3:57 PM

#137 Ronnieboy,

I'm pretty sure all the equipment is from Rogue.

Comment #148 - Posted by: Latham Fell M/30/180 at July 15, 2010 4:00 PM

1 - 1:32
2 - 1:28
3 - 1:28
4 - 1:28
5 - 1:31
6 - 1:29
7 - 1:30

completed run 7 @ 19:30

Did this in my subdivision with a noticeable hill in the course. I ran track for about 11 years specializing in the 800 and after completing this WOD i think my 400 distance is not quite right (at least I hope it is actually longer than a 400, or else I have just become too old to run the type of 400 time I think I am capable of! guess I need to go to a track to find out for sure).

Great WOD to do outside with the 100° heat index.

Comment #149 - Posted by: GleichSTL m/32/177/5'10" at July 15, 2010 4:03 PM

2800m

7 rounds, 1:32 average split

I would have to get a LOT faster to bump it up to 3200m next time!

Also press 3RM 145#, PR tie

Comment #150 - Posted by: Latham Fell M/30/180 at July 15, 2010 4:03 PM

oops - meant to add 2800m

Comment #151 - Posted by: GleichSTL m/32/177/5'10" at July 15, 2010 4:03 PM

3 mile run
21:59
then
30 K's to E's

Comment #152 - Posted by: dyagg at July 15, 2010 4:09 PM

2400

Comment #153 - Posted by: ToddJ(45/173/5'10") at July 15, 2010 4:18 PM

2800.

Comment #154 - Posted by: LA at July 15, 2010 4:25 PM

23 / M / 5'9" / 135lbs

5 rounds plus about 300m

1:37
1:48
1:52
1:55
1:56

~2300m

Comment #155 - Posted by: BC at July 15, 2010 4:29 PM

M/33/142lbs/5'5"

2800 meters
runs on treadmill

Comment #156 - Posted by: Brandon Burritt at July 15, 2010 4:36 PM

As rxd 8 rounds

Comment #157 - Posted by: MIKEY MIC at July 15, 2010 4:44 PM

33/m/165

1 1/2 miles

Comment #158 - Posted by: karim saouid at July 15, 2010 4:46 PM

2400m. Treadmill on 2% grade.

Comment #159 - Posted by: MTR/m/168/5'9" at July 15, 2010 4:49 PM

1: 1:10
2: 1:15
3: 1:31
4: 1:29
5: 1:31
6: 1:41
7: 300 m exactly

Total: 2700 meters

What a killer wod!

Thanks Latham Fell, you are mostly likely correct. I'll have to email them....

Comment #160 - Posted by: Ronnieboy at July 15, 2010 4:51 PM

F/5'4"/134/35
Now that I'm home, I honestly can't remember if it was 5 or 6
It was like 900 degrees but it was a blast. I love seeing how hard you can work without puking!
I'm psyched to try this again before the sun comes over the mountains and I have fresh legs. I hike dogs for a living and went after this WOD after a two hour hike. Thanks CF! Now, where's my ice cold Stella?!

Comment #161 - Posted by: Jessica at July 15, 2010 4:55 PM

2010-07-15: 7rnds at 1:40. Did last 2 rnds (800m) straight without rest. Did on TM (9mph/incl 1) with bp vest+10lbs. Do on track next time. Busy day at work.

Comment #162 - Posted by: gs at July 15, 2010 4:58 PM

1:30
1:45
1:55
1:55
2:00
50m short of 6x400---time ran out at 350m.

mr. pukey came knocking 1/2 around on lap 6 otherwise might have finished. ran on black track in sun at 90 degrees. yuk--nothing compared to you guys running in that sand in the middle east.

can't wait for cf games. everyone stay injury free!!

Comment #163 - Posted by: mtvet/45/6'/211 at July 15, 2010 5:01 PM

2400 - 6 laps in 19mins.

Comment #164 - Posted by: Charles L at July 15, 2010 5:08 PM

M/28/70/164

As Rx'd with a 10# vest

6 rnds + about 150M = 2550m total

Weight vest did take a toll on me after a few for sure.

Comment #165 - Posted by: WJC at July 15, 2010 5:10 PM

.36+.35+.34+.33+.30=1.68 (2700)

Comment #166 - Posted by: Ticotexas M/40/69/150 at July 15, 2010 5:14 PM

as rx'd
6 rounds plus one extra for time issues

Comment #167 - Posted by: lil bos at July 15, 2010 5:19 PM

39M/5'10"/170#

W/U: ROM exercises, 20x.

As Rx: 2,800m.

C/D: walk, 400m.

Ran on an outside track (87F, 46% humidity). Times per run: 1:17 - 1:26 - 1:25 - 1:30 - 1:29 - 1:38 - 1:24. Finished in 20:09. Decided to treat this WOD as an active rest day. Didn't push any of the runs (no pun). Just practiced Pose and enjoyed myself. First time using the VFF on the track. Calves are definitely feeling it. Developed blisters on both big toes. Salesperson convinced me to buy a size larger than the chart recommends. Now that they've stretched out, there's a little bit of play. May have to buy socks. Hoping to take it easy on the next to WODs as well.

Comment #168 - Posted by: rjf (Since 07-20-07. WOD no. 819) at July 15, 2010 5:27 PM

6 rounds with about 30 secs remaining:)

Comment #169 - Posted by: Thinlizzie at July 15, 2010 5:37 PM

Outside track in this South Car. heat.

5 laps-2000M.

Better than I expected.

Comment #170 - Posted by: thelittleenginethatcould-but didnt at July 15, 2010 5:39 PM

8 rounds, 3200 meters

Comment #171 - Posted by: Arnel Delosreyes m/40/67"/151 at July 15, 2010 5:44 PM

7 rounds with 47 seconds left Fort Riley, KS Long Gym track with Kansas humdity!!

Comment #172 - Posted by: rrevelez at July 15, 2010 5:45 PM

Stopped after 2400 in 17 min due to the heat. 95F with 75F dewpoint. All 6 were btwn 89 and 94 sec.

Mike/40/6'3"/230
VaBeach, VA

Comment #173 - Posted by: Mike at July 15, 2010 5:53 PM

M/38/220lbs/6'3"

As Rx'd

6 rounds
2400 meters
19:51

Comment #174 - Posted by: Andrew at July 15, 2010 6:01 PM

As RX'd
10 rounds
40000 meters
20 minutes

Great workout today coach, thanks.

Comment #175 - Posted by: FTyler at July 15, 2010 6:05 PM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Jog 400M

As rx’d: 1:28 – 1:25 – 1:26 – 1:25 – 1:31 – 1:29 – 1:28 = 2800M
Foam roll after

Comment #176 - Posted by: Sesoku at July 15, 2010 6:05 PM

As rxd

2400 meters

Time expired 3 seconds before I could start rd 7 around the track

Comment #177 - Posted by: Pete - Decatur at July 15, 2010 6:08 PM

done outside at crossfit

6 rounds plus 45 seconds. should have finished the 6th round.

Comment #178 - Posted by: dandny at July 15, 2010 6:09 PM

2800 meters.

Comment #179 - Posted by: amped 36/M/190/6' at July 15, 2010 6:17 PM

#57 - trevor, Jim's on the mark. If you're really fit- i.e. decathlete fit- I'd try to dial this one in between 64-68 per. Just like doing 200 meter short rest repeats in the early part of the season.

Sorry for the late response- I'm 14 hours ahead of Main Site over here.

Comment #180 - Posted by: Tim/35/M/70/172 at July 15, 2010 6:34 PM

2800m in 20:19, no rest between lap 6 and 7
3rd week of crossfit!
My goal for today was 2000

Comment #181 - Posted by: Vincent at July 15, 2010 6:49 PM

m/41/5'7"/150

Subbed 500m rows for 400m runs

6 rounds finished at 19:38.

That was fun.

Comment #182 - Posted by: texinma at July 15, 2010 7:01 PM

As RXd.
1.25 miles

Comment #183 - Posted by: Roy at July 15, 2010 7:10 PM

1: 62
Rest 62
2:04
2:63
rest 63
4:10
3: 63
Rest 63
6:16
4: 60
rest 60
8:16
5: 65
rest 65
10:26
6: 68
rest 68
12:42
7: 70
rest 70
15:02
8: 60
rest 60
17:02
9: 60
rest 60
19:02
10: 56

Total 19:58
Distance 4K

I've ran 5ks faster :(

Comment #184 - Posted by: Shane at July 15, 2010 7:18 PM

3600m

Comment #185 - Posted by: Hao C. at July 15, 2010 7:21 PM

8 rds or 3200m in 21:35. neighbors probably thought i was nuts running back and forth. would've been easier on a track. 10 rep abmat workout after.

Comment #186 - Posted by: kevin o at July 15, 2010 7:29 PM

M/30/5'9"/195

as rx'd - 2800m

Comment #187 - Posted by: cnc at July 15, 2010 7:58 PM

Complete 5 rounds for time of:

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

used 125 #
18:51

21/m/155/5'8

Comment #188 - Posted by: Clack_Attack at July 15, 2010 8:11 PM

treadmill run, btw 17kph and 20kph, ascending each interval.
Rest was done at 6kph...this distance was included in the total:

3300 meters.

Comment #189 - Posted by: jongb at July 15, 2010 8:11 PM

M/49/6'3"/195

treadmill
8 rounds 19:54 minutes
3200m
(1) 1:41
(2) 1:32
(3) 1:28
(4) 1:28
(5) 1:28
(6) 1:28
(7) 1:28
(8) 1:28

Comment #190 - Posted by: JimL at July 15, 2010 8:23 PM

1:30
1:28
1:33
1:55
1:49
1:50

Comment #191 - Posted by: Allie 26/2 at July 15, 2010 8:26 PM

7 rounds finished at 19:13

Comment #192 - Posted by: Raph at July 15, 2010 8:47 PM

As RX'd

1.5 miles

Comment #193 - Posted by: Bryan CK M/23/145/5'10" at July 15, 2010 8:51 PM

2350 M. not much of a sprinter (yet) just getting into crossfit, about 2 weeks or so in. So far LOVING IT!

Comment #194 - Posted by: O Gillespie at July 15, 2010 8:55 PM

M/39/185

7 rounds

I had 20 seconds left over so I all out sprinted it the best I could. Done outside the house on the street.

Comment #195 - Posted by: Scott Andresen at July 15, 2010 9:06 PM

6 + rounds
approximately 37 meters beyond 6th round
so...2,437 meters

Comment #196 - Posted by: tdhalls at July 15, 2010 9:08 PM

m/35/160
7x400m @ ~19:30

Comment #197 - Posted by: J. Galt at July 15, 2010 9:10 PM

D & W @ home
6 rounds
alternating D & W
5@ 8mph
1 @ 8.5

Comment #198 - Posted by: waderpro D m/48 W f/45 at July 15, 2010 9:48 PM

m/20/6'2"/160lb
As Rx'd
3200m

Comment #199 - Posted by: Jordan Fiorido at July 15, 2010 10:02 PM

42/m/176cm/74kg

2900m (7 rounds + ~100m)

Completed 8 rounds (3200m) in 20:58), outside in VFFs.

1:22
1:25
1:23
1:25
1:23
1:25
1:26
1:22

Snatched 60kg (PR) in the evening.

Comment #200 - Posted by: Memuc at July 15, 2010 10:38 PM

8 rounds

Like most Crossfit WOD's bloody horrible! ;-)

Comment #201 - Posted by: Simon/m/44/165/5'7" at July 16, 2010 12:33 AM

jak grueneberg m/21/155

2770 M as Rx'd

Comment #202 - Posted by: jak at July 16, 2010 12:53 AM

Wanted a bit more of a burn, so added 30lb ruck sack and changed the intervals. Changed time to 30min.

400m run(w/out ruck)
100m lunges(50m w/wearing ruck, 25m overhead carry, 25m front carry)
200m run(w/ruck)

Rest for time of run/lunge.

Needless to say i hurt today.

Comment #203 - Posted by: Mike at July 16, 2010 2:59 AM

6 rounds

1:50
1:47
1:37
1:41
1:48
1:44

Comment #204 - Posted by: TomO/43/M/200 at July 16, 2010 4:30 AM

32/M/185

as rx'd - exactly 1.75 miles. Finished 7th round at 19:56

Comment #205 - Posted by: john g at July 16, 2010 4:31 AM

1.75 miles

Comment #206 - Posted by: Tyler Scott at July 16, 2010 5:36 AM

7 rounds

Comment #207 - Posted by: Mike Honcho M/31/5'10"/170# at July 16, 2010 5:59 AM

173cm/75kg/m

2800m

7 rounds

1,17
1,22
1,23
1,27
1,27
1,35
1,37

Damn, that was hard.

Comment #208 - Posted by: Darius at July 16, 2010 6:31 AM

7rounds in 19:31

2800

Comment #209 - Posted by: AD in NC at July 16, 2010 6:46 AM

Paul: 8 x 400s (3200 meters)

Jen: 6.75 x 400s (2700 meters)

Comment #210 - Posted by: Jenniferg at July 16, 2010 7:53 AM

6 rds in 19:21.

Comment #211 - Posted by: Phoenix "On WOD Delay" at July 16, 2010 8:22 AM

2720m = 6 rounds and .20 miles or 320m

Posted.

Comment #212 - Posted by: JonNYC - 41/M/170/5'11" xfit since 6/08 at July 16, 2010 8:27 AM

6 laps in 19:50
average of 1:40, with an up and downhill thrown in for good measure

Comment #213 - Posted by: Mopp at July 16, 2010 8:47 AM

I'm 9 days out of an appendectomy so had to take this a little slow. 6 rounds with 30 seconds remaining.

Comment #214 - Posted by: JoeK at July 16, 2010 9:30 AM

2400

Comment #215 - Posted by: Pacers at July 16, 2010 9:55 AM

35 yom 215 bwt

7 +280 meters
times of 1:17/1:19/1:21/1:22/1:24/1:25/1:25

Comment #216 - Posted by: brian t at July 16, 2010 11:48 AM

1:30, 1:26, 1:26, 1:27, 1:29, 1:27, 1:27
Out of time halfway through 7th rest.
Total = 2800m.

Comment #217 - Posted by: Harpo m/43/5'7" at July 16, 2010 11:51 AM

m/47/177
6 rounds 2400m. Messed up clock first round.

Comment #218 - Posted by: Troy at July 16, 2010 12:03 PM

10 Rounds, about 30 seconds over.
avergaged around 1:06 - 1:08 a round.
I think that my distance was a little shorter than 400m, prob more like 8-9 rounds.

Comment #219 - Posted by: aett at July 16, 2010 12:19 PM

as rx'd

2800 meters completed.

Comment #220 - Posted by: cory at July 16, 2010 1:05 PM

f/26/140/5'5"

1:59
2:19
2:17
2:20
2:19
5 rounds=
2000m

Comment #221 - Posted by: Erin at July 16, 2010 1:24 PM

The games footage is awesome, managed to catch a couple of the affiliate WODs. Keep up the good work guys!
Jon (FunctFit, South Wales, UK)

Comment #222 - Posted by: JonEl FunctFit at July 16, 2010 1:46 PM

2800 in 20:03. Haven't been running due to a broken bone in the ball of my foot. (Martial arts test with lots of breaking stuff) Amazing what an extra pair of socks will do. Feels good to be back.

Comment #223 - Posted by: ra at July 16, 2010 2:38 PM

M 36/5'10"/170

5 rounds- 2000m

2:14
1:57
1:58
1:54
1:51

Comment #224 - Posted by: Rholl at July 16, 2010 2:57 PM

M/29/175/5'10"

7 rounds
2800m

1:25
1:26
1:30
1:28
1:27
1:27
1:20

Comment #225 - Posted by: Mark at July 16, 2010 3:41 PM

Just under 7 rounds (20:28.94)
1:25, 1:30, 1:35, 1:37, 1:40, 1:38, 1:36

dirt road, noticeable rise and fall, closely estimated distance, in front of house.

Comment #226 - Posted by: Thatcher M/43/5'10"/198 at July 16, 2010 5:02 PM

Done on a treadmill which took about 25-30s to get up to speed each time. Had knee pain (even strapped) after the 4th round so had to brake subsequent runs into smaller chunks. Still followed the rule of resting the time of the previous run. First time running hard in Vibrams that felt good.
Best of luck to all competing in the games!

1.27
1.25
1.23
1.23
250m @ 0.53
240m @ 0.57
200m @ 0.45
200m @ 0.43
150m @ 0.34
220m (ran until the clock ran out)

Total distance: 2860m

Comment #227 - Posted by: JonK at July 16, 2010 5:21 PM

WOD

as rx'd, 3,200 m

Sped up as the rounds went on,always take forever to warm up,should've went faster on most,as recovery seemed ok,managed to squeeze in the last one ,before the bell rung !
before,Snatch,managed to drop a 60kg on my head,glad there's not much in there to worry about !Think i need to keep to power snatches,as squat snatches do ma nut in,cos of my feet,but got straight back up and got it easy,also rdl's,sn halt d/l's,sn high-pulls,after the wod,ghd hip ext 1 x 60,rev hypers,w/pull-ups,D/L 5-5-5-5-5,kept it light at 130kg,for all,B/P 5-5-5-5-5

Comment #228 - Posted by: Pedro Barrera Scotland at July 16, 2010 5:56 PM

cfwu
3rds 15reps
situps
squats
pushups

1. 2:12
2. 2:20
3. 2:11
4. 2:11
5. 2:10
2000m

Comment #229 - Posted by: Mike Farrell 58 5'10" 215 at July 16, 2010 6:21 PM

6 rounds

Comment #230 - Posted by: Goody M27/5'11"/210 at July 16, 2010 6:47 PM

Warm up walk 1.5 miles

CF WOD
1 1:50.30
2 1:55.09
3 2:11.24
4 2:05.16
5 2:04.41
= 2000M

Comment #231 - Posted by: jeff_Roddy/m50yo/195/71" at July 16, 2010 7:14 PM

as rx'd
3600m - averaged about 67 seconds per

Comment #232 - Posted by: Jon-David at July 16, 2010 7:15 PM

3200 m

all rounds between 70 and 80 seconds

Comment #233 - Posted by: Marky Mark at July 16, 2010 7:27 PM

1995 meters. Treadmill @ 1% incline.

Comment #234 - Posted by: Chris G. 43/6'1"/230 at July 16, 2010 8:35 PM

27/m 6'0" 205 lbs 2800 meters in 19:30

Comment #235 - Posted by: LeeD at July 16, 2010 9:30 PM

Jeff @ home
7 full runs and 360ish meters of the 8th. Hit 20 minutes just short of the mailboxes on the way back on the 8th run.

Comment #236 - Posted by: Jeff & Charity @ CF Snohomish at July 16, 2010 10:29 PM

1.52 miles

Did it at dsu on treadmill...all sets at 10 mph a few up to 11 at the end

Did it after doing deadlift wod

Comment #237 - Posted by: Cleveland at July 16, 2010 11:50 PM

6 rounds
2,400 meters

Comment #238 - Posted by: Mik at July 17, 2010 2:02 AM

Treadmill at 1% incline
3200 meters (79, 77, 77, 76x5) plus around 30 seconds remaining at the end
Good workout.

Cheers!

Comment #239 - Posted by: Tim/35/M/70/172 at July 17, 2010 2:13 AM

27/M/5'8"/125lb

1. 1:25
2. 1:25
3. 1:25
4. 1:21
5. 1:27
6. 1:26
7. 1:25
8. approx 60m

Comment #240 - Posted by: SX at July 17, 2010 3:52 AM

35yom / 195lbs

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

2k (5 rounds)

Was able to run much faster than usual. My gait is becoming much more regular (with concentration). Did this on a treadmill set to 1 degree of incline. Good result, but better next time!

Comment #241 - Posted by: Bphantom at July 17, 2010 9:36 AM

1) 1:17
2) 1:20
3) 1:22
4) 1:25
5) 1:27
6) 1:30
7) 1:34
8) 1:35

Comment #242 - Posted by: Graig - M/30/5'9"/185 at July 17, 2010 10:48 AM

8 rounds
1:08, 1:14, 1:18, 1:21, 1:21, 1:23, 1:26,1:21

Comment #243 - Posted by: Jette 41/M/5'11"/175 at July 17, 2010 11:02 AM

m/178cm/87kg/34y
6 rounds (18:48)
1:30,1:40,1:40,1:50,1:55,1:38

Comment #244 - Posted by: gepeto at July 17, 2010 1:55 PM

6 rounds 18:43, 1.5 mi

Comment #245 - Posted by: Crystal 26/125/5'4" at July 17, 2010 4:07 PM

m/175/5'11"/20

3200 m at 19:55

Comment #246 - Posted by: kellyr at July 17, 2010 4:35 PM

As Rx'd.

F/46y/62"/142#/JULIA
4 Runs: 2:20, 2:32, 2:45, 2:43

M/41y/68"/156#/GEORGE
6 Runs: 1:38, 1:39, 1:39, 1:40, 1:44, 1:41

Comment #247 - Posted by: George Hernandez (in Chicago) at July 17, 2010 5:05 PM

7 -400s
1:14
1:24
1:27
1:31
1:35
1:37
1:24

Comment #248 - Posted by: Wyatt22 at July 17, 2010 6:08 PM

Treadmill speed 10mph, 90 second 400's x 7

Comment #249 - Posted by: dsm19 / 31 / 6'0 / 210 at July 17, 2010 6:48 PM

subbed with a 2 hour game of Ultimate Frisbee, used way more muscle groups and movements. It's all good...

Comment #250 - Posted by: Troy at July 17, 2010 9:30 PM

subbed 500 meter row

Daniel
2.06
2.03
2.00
2.07
2.03

Andrea
2.44
2.37
2.33
2.15

Comment #251 - Posted by: hub m/29/6'/165 at July 17, 2010 9:48 PM

38/m/6'/185
Warmup

7 rounds under time.
Completed round 8 going over the allotted time.

Comment #252 - Posted by: evil_O at July 18, 2010 8:02 AM

7 rounds

Comment #253 - Posted by: tum1 at July 18, 2010 9:44 AM

2700 meters, time expired as I was 3/4 the way through the 7th round.

Comment #254 - Posted by: Edwin 27/M/68"/170 at July 18, 2010 1:39 PM

averaged between 1:28 and 1:36 per round for 6 rounds

Comment #255 - Posted by: Bells M/37/6'1"/195 at July 18, 2010 2:10 PM

7 Rounds

1:23
1:21
1:21
1:27
1:29
1:30
1:26

Liked this one!

Comment #256 - Posted by: jon h M/48/148 at July 18, 2010 10:27 PM

7 rds in 19:24
Park (grass)/barefoot
Ran this about 1700, 110F
fini top3

Comment #257 - Posted by: Ajax at July 18, 2010 11:11 PM

WU: Agile 8, jog 1/2mi, DL:135x8,225x3,315,365

DL:1-10-1-20-1-30
415-365x10-435-315x20-445-265x30

Total = 2240 lbs (PR)

Couple stops to regrip/grunt on set of 30, so not a legit set. Lower back is sore like crazy today.

then ran 400x3 (1:1) about 1:30 each. Still cautious on the calf.

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

Comment #258 - Posted by: brian p at July 19, 2010 8:05 AM

Did this one on my 'track' in front of my house which includes 100m offroad through a 'trail' of weeds and three sections of 100m sidewalk all going around the pond. I think its actually a bit longer than 400m and isn't flat so my times reflect that (but I think they're still decent).

Lap 1 1.32
Lap 2 1:27
Lap 3 1.32
Lap 4 1:31
Lap 5 1:31
Lap 6 1:33
Lap 7 1:32

Comment #259 - Posted by: crlamb m/31/6'1/174 at July 19, 2010 2:21 PM

3200m in 18:58

Comment #260 - Posted by: Baby Face Harry m/24/6'3"/200 at July 19, 2010 3:17 PM

6 rounds
1:39; 140; 1:40; 1:39; 1:38; 1:39

Comment #261 - Posted by: Mark & Theresa at July 19, 2010 3:53 PM

7 rds

Comment #262 - Posted by: lucien at July 19, 2010 4:28 PM

Mrs Hermes: 4 + 350m
Lama: 6 (finished at 18:07)
Colleen: 5 (19:50)
Alex W: 6 (19:35)
Frank: 5 (18:41)
Renee: 5 (18:41)
Abby: 5 (18:41)
Tara: 5 (19:50)
Mrs Stoltz: 4 + 350m
Alex A: 7 (19:31)
Max: 6 + 30m
Alyssa: 6 (19:23)
Pip: 6 (18:52)
Morrow: 5 + 380m
Amanda: 5 + 125m
Kristin: 5 (19:00)
Meghan: 5 (19:56)
Size: 6 + 100
MegO: 6 (19:15)

Comment #263 - Posted by: BFCC at July 19, 2010 6:11 PM

M/22/171/6'2"

2800m in 18:34

All my times were between 1:27 and 1:23. The best part was testing my math skills when tired. Trying to think 'okay what's 8:30 - 9:54. Okay that's 1:24. Now what's 9:54 add 1:24... gah!' But it went well. Next CF games we should have the athletes add multiply and divide under duress, that'd be funny to watch.

Comment #264 - Posted by: Jordan D. at July 19, 2010 6:13 PM

6 rounds in 18:50. Time expired during rest. Maybe could have got 7 in about 22:00

Comment #265 - Posted by: Nashville Steve 42m/6'4"/208 at July 19, 2010 8:55 PM

2000m

Comment #266 - Posted by: smithwick's at July 19, 2010 9:20 PM

F/32/155/5'7"
6 rounds in 19:15

Comment #267 - Posted by: nat&chris at July 20, 2010 4:30 PM

2000m. 2:18,1:55,1:59,1:50,2:00
measured 400m using mapmyrun app on iphone then added a little more distance to be safe;
runs were in sand at beach. killed my calves

Comment #268 - Posted by: ecp2 at July 20, 2010 6:44 PM

Did this one today....

28/6'0"/195
6 rounds

Comment #269 - Posted by: Beard at July 20, 2010 7:18 PM

@kingswaytrack

7 rounds 2800m

Comment #270 - Posted by: stinker [28.m.160#] at July 21, 2010 5:31 AM

24.m.140.65"

as rx'd
1:09(PR)
1:17
1:42
1:34
1:35
1:37
1:36

Total Distance: 1.75mi(PR)

Comment #271 - Posted by: Francis Vu Nguyen at July 21, 2010 4:47 PM

Completed on 7/19/2010.
1:19
1:21
1:19
1:24
1:23
1:24
1:25
7 Rounds (2800 meters) at 19:10


"Mrs. Wobbly"
1:28
1:23
1:21
1:22
1:23
1:23
1:27
7 Rounds (2800 meters) at 19:34

Comment #272 - Posted by: Miyagi 30/m/162.6# at July 21, 2010 6:05 PM

About 5 laps

Comment #273 - Posted by: MK44 at July 21, 2010 7:25 PM

3230m (8 rounds + ~30 m)

1:14
1:16
1:14
1:14
1:15
1:15
1:15
1:14
0:05

Comment #274 - Posted by: cbecker at July 22, 2010 5:21 AM

35 yom 191 lbs.

At the station rx'd. 2400 meters + 1:14 Rest. The turn around added a few seconds each round I'm sure.

Comment #275 - Posted by: kgw at July 22, 2010 9:17 AM

Crossfit warmup follwoed by WOD

1. 1:46
2. 1:30
3. 1:40
4. 1:36
5. 1:50
6. 1:35

followed by 4 x 100m sprints

Comment #276 - Posted by: Karsk (56 M 5'9" 185lbs) at July 22, 2010 9:29 AM

m/36/5'9/176
2 rounds Sampson stretch, squats, job to warmup
1.26
1.21
1.20
1.26
1.24
1.31
1.29

Finished 7th round at 18:30. So didn't do 8th. Disappointed with pace on last couple. Did on road behind office. Would like to have done on level track.

Comment #277 - Posted by: jrm at July 22, 2010 7:06 PM

Did 1/4 mile runs on treadmill, got up to level 10.5 by the last one, fastest time was 1:31.

Completed 7th rd at just over 21 minutes.

Comment #278 - Posted by: Bergheim J M/30/5'11"/220 at July 22, 2010 11:19 PM

5 rounds of 500m row in 20:54

Comment #279 - Posted by: The Ostridge at July 23, 2010 5:40 AM

Crossfit Warm-up

As Rx'ed

2650m (6 rounds +)

On treadmill with max speed of 10mph :(

Greater distances acheivable on running track.

Comment #280 - Posted by: Fkarcha at July 23, 2010 6:04 AM

8x 400m (7x Rest) Total time 19m50s

Comment #281 - Posted by: Noel Le Guen at July 23, 2010 10:06 PM

6x 400m (5x Rest)

Comment #282 - Posted by: Pia Zussa at July 23, 2010 10:07 PM

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

2000 meters

Comment #283 - Posted by: Louis Herrera 51 70" 178 at July 25, 2010 10:32 AM

7 runs

Comment #284 - Posted by: MikeyPaul/m/28/170/5'8" at July 26, 2010 7:32 PM

Just under 3200m, clock hit 20:00 about 100-50m from the end. I didn't think I ran very well and especially because I have not been doing any running lately but it looks like my numbers compared pretty good to everyone else. 2 miles was the goal this time but I think when the weather cools down I could push it and turn close to 3 miles or 4800m.

Comment #285 - Posted by: Daane M/21/5'10"/165 at July 26, 2010 8:09 PM

100715

doing a light cycle of WODs

For 15 minutes

Run 200 meters
Rest precisely the time of the previous run

1,250 m

Comment #286 - Posted by: EMelton at July 27, 2010 5:17 AM

1. 1:42
2. 1:44
3. 1:55
4. 2:01
5. 1:48

Comment #287 - Posted by: marty c 6'/m/240#/47 at July 27, 2010 7:05 PM

7 rnds, 2800m. Great WOD, if painful. Took an hour to cool down after - the gift of memphis heat/humidity - but I have favorable associations to that sweat soaked 'as if in the pool' experience, 30+ years of summer running. This is a much better way to practice POSE than doing a 5K. Felt weak like a little kitten, but glad I could keep the pace around 90s.

Comment #288 - Posted by: Apolloswabbie 72.5 209 46 yoa at July 27, 2010 8:34 PM

2256 meters

Comment #289 - Posted by: JoshuaM M/28/73"/165# 100210 at July 27, 2010 11:43 PM

9 rounds in 19:42 Didn't do all of the 9th rest. Average 400m time was about 66 seconds. Worst was 1:13.

Comment #290 - Posted by: Mitch at July 31, 2010 6:53 PM

CFWUx1
1:21-1:26-1:27-1:31-1:36-1:38-1:38

Comment #291 - Posted by: Doug at August 1, 2010 12:24 PM

1 min run
2 min break

4 rounds

Comment #292 - Posted by: joe138 at August 4, 2010 5:59 AM

2700M / 6 & 2/3 rnds.

Comment #293 - Posted by: Steeliekid 42 67" 175# at August 4, 2010 12:39 PM

7 1/2 rounds.

Comment #294 - Posted by: Josiah Ertz at August 4, 2010 7:57 PM

7 rds: 2800m

Comment #295 - Posted by: MoGreene at August 5, 2010 6:39 AM

2400 meters

(1:35,1:41,1:47,1:50,1:39,1:41)

Comment #296 - Posted by: dcyn at August 8, 2010 4:43 PM

As Rx'd

8 rds 3200m

18:56

Comment #297 - Posted by: cheflin 31/M/5'11"/200 at August 18, 2010 12:31 PM

2000m on the precor @ 2.0 incline

Comment #298 - Posted by: Ukkrew at August 24, 2010 8:33 AM

Really need a running track. I managed 10 laps around the field near my house. I later calculated it (on google maps) to be about 250m per lap. So, I managed about 6 rounds of 400m (broken).

Comment #299 - Posted by: zenoperegrinus at August 25, 2010 8:11 AM

20 min 400 run
1:30
1:27
1:31
1:39
1:35
1:35
1:34
Finished right on 20 min mark.

Distance: 2800m

Comment #300 - Posted by: chaps at October 22, 2010 9:32 AM

1:33
1:20
1:16
1:18
1:23
1:24
1:23
1:39

8 rounds
3200 meters

Comment #301 - Posted by: MNinKC at November 9, 2010 6:47 PM
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