January 24, 2011

Monday 110124

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

Compare to 070218.

StCharlesMOL1_OrangeCountyL1_RainierL1_TridentL1_BrisbaneCPC_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: CrossFit TNT, CrossFit 714, Rainier CrossFit, Trident CrossFit.
CrossFit Coaches Prep Course: CrossFit Brisbane.


"Nutrition Prep Day with the Chans: Part 2", CrossFit Journal preview video [wmv] [mov]


"Finding the Fittest" with Greg Glassman - video [wmv] [mov]


"Big Brother Is Watching You Recycle" by Wendy McElroy, The Freeman.

Posted by lauren at January 24, 2011 5:00 PM
Comments

OMG, the first WOD for "sectionals" is going to be Fran!

Comment #1 - Posted by: Dach at January 23, 2011 5:17 PM

It may help with hangovers, but it won't help you get over 45 double unders in a row.

Comment #2 - Posted by: jim at January 23, 2011 5:27 PM

I'm glad that glassman heads this whole operation. The most charismatic thing about him is that he believes completely in what he's doing. So people are worried the money will change the sport? Suddenly now all these crazy athletes are coming out of the woodworks? Now people are afraid for the little piece of this sport they've claimed for themselves? And yet he simply says, 'alright, I'll save you the seats.' It's honestly a refreshing reminder that what we do here isn't a waste of time, but that it actually works and it's really taking those of us who participate somewhere. And the neat thing about it is that no matter how strong or fit, those who sit by trolling around will never be able to go where we do because the bottom line is if you aren't doing the work you simply cannot relate to those who do.
Now many may say I'm just 'drinking the kool-aid.' But that's not accurate at all. I've spent my time elsewhere reading the other magazines and getting no where and here nothing is commanded of us. There is no falling on our sword or blood pacts. We don't swallow anything blindly and if you do, you shouldn't. In fact I would say one of the ideals crossfit implants is to not just do whatever you're told, but to ask why am I doing this, what benefits does this have, does this actually work? When someone dares you to challenge him it's a lot easier to take him up on his offer than if they try to sell you with slogans and promises and glossy before and after photos. It's the main reason I stick around, because no one needs to sell me anything. There are no ads here, we pay no money for the free gold we get. And yet this may be greater than gold because gold cannot buy you fitness. That makes this one of the safest websites on the net. They simply post every evening. Then every day I challenge back, and honestly, the results speak for themselves. That doesn't mean the challenge gets easier. No no, it gets harder while I get better.
So thanks Greg. Thanks for the challenge. As for me, post times to comments.

Comment #3 - Posted by: Jordan D. at January 23, 2011 5:34 PM

J-Bird, read your response about LEO ystd. Good on ya, Brother. I'm very proud to know men like you. Thank you.

Comment #4 - Posted by: bingo at January 23, 2011 5:46 PM

Good Monday morning to you all! Nice way to start the week for your friendly neighborhood bingo. Not too tough to describe this one.

This is basically 3 800M runs with 2:00 between each run. 800M is just a little under 1/2 mile. On a treadmill this would be ~0.485 miles. Remember to use a little incline, perhaps 1-2%, to make it a little more like running on a track or outdoors. If you have a track line up at the 800M start line, run around the track twice. Outdoors? Well, you clearly don't live in Cleveland where the temp will soar all the way to 20 tomorrow. Anyway, try "mapmyrun.com" or a similar site, or use your fancy smartphone and some cool app you have, and be sure to share that app with all of your pals here.

Run 800M. Rest 2:00. Run 800M. Rest 2:00. Run 800M. Done. Don't forget to do a Crossfit W/U first (in the FAQ, of course). Your time is cumulative, 3 800M times + 4:00 of rest. You can record the three 800M times if you wish. Coach has said that 800M runners may be the most fit (by the CF definition of fitness) given their endurance, strength, and speed. These are not 800M jogs, they are 800M RUNS.

Channel your inner Sebastian Coe. 3-2-1...Go.

Comment #5 - Posted by: bingo at January 23, 2011 5:57 PM

agreed...yet, nonetheless, $250k is likely to bring a few unknowns to the forefront!

Comment #6 - Posted by: randy@crossfitdenver.com at January 23, 2011 5:59 PM

For inspiration, check out comment #263 from the compare to link.

Will it be faster or slower this time?

Comment #7 - Posted by: brian p m/34/5'8-1/2"/169 at January 23, 2011 6:06 PM

What Px90 grrr p90x is NOT the best DOH?!?!? I would really like to see how p90xer's do w/ crossfit.

Comment #8 - Posted by: kiba at January 23, 2011 6:09 PM

Anyone who knows about anything can tell you that recycling is a COMPLETE waste of time and money, wastes energy, causes more pollution (that doesn't cause global warming), and has no redeeming value.

Except metals- they're worth recycling.

England is only a couple steps ahead of us in becoming liberal fascists, wake up, people.

Comment #9 - Posted by: thatguy at January 23, 2011 6:15 PM

Bingo, Thank you, it means alot, as one of your faithful readers(and have been since july 27 of 09) keep em comin bud, we all look forward to your advise and insight. You truly missed your calling! I honestly look forward to the Sunday Musings, it starts my day.


Will be doing this WOD before the usual run for the day. eh, maybe I'll just incorporate it into the run. There calling for a frigid 34 degrees in Inverness FL tom. so time to get bundled up. Got lots to do tom. so will be hitting the street early, Five Fingers are unforgiving in the could though!

Comment #10 - Posted by: J-Bird at January 23, 2011 6:17 PM

I do both crossfit and p90x...both are different and both are great. I like crossfit more tho

Comment #11 - Posted by: bryant at January 23, 2011 6:21 PM

How about a link to the Chan's chili recipie?

Comment #12 - Posted by: Uncle Charles at January 23, 2011 6:40 PM

Uncle Charles - There is a link, you have to subscribe to the journal to get it.

Comment #13 - Posted by: PVB at January 23, 2011 6:47 PM

R.I.P. Jack LaLanne, he was 96 and worked out up until the end.

Comment #14 - Posted by: Tony at January 23, 2011 7:11 PM

Thanks to the Chan's for the explanation of the math in the chili recipe.

But... yall need some CHILI POWDER, RED PEPPER, and i personally like JALAPENOS and/or HABANEROs. Oregano and Paprika are good too.

Im sure that stuff yall made is ok, and if you like it that's great... but the best chili looks like blackish red slop, and should, generally speaking, be so hot you regret eating it and wonder if you can finish it...but so tasty you always do... I LOVE IT, really clears the sinuses.

Comment #15 - Posted by: Eric at January 23, 2011 7:11 PM

Jack Lalanne led the type of life Greg Glassman talks about, fully functional until the end. He woke up every day with a purpose and worked out an hour and a half each and everyday as of a year a ago.

If its man made don't eat it, if it tastes good spit it out


Exercise is king nutrition is queen, put them together you have a kingdom.

-Jack Lallane

Comment #16 - Posted by: patrick l bateman at January 23, 2011 7:20 PM

Yeah I totally agree that this px90 is way overrated. Especially here in Dubai. I think it's a lazy way to attempt to get in shape.

Comment #17 - Posted by: Bilaal Broadway at January 23, 2011 7:30 PM

Coach mentions a 1:47 Fran in the video, is that for real or he is speaking hypothetically?

Comment #18 - Posted by: Latham M/30/194 at January 23, 2011 7:37 PM

Just wanted to give the certification staff and attendees a big thank you from CrossFit 714. We had a blast hosting the L1 certification in Orange, CA this weekend. If any of you are ever in the area be sure to stop by for a WOD.

Thanks again,

Ryan @ CrossFit 714

Comment #19 - Posted by: Ryan @ CrossFit 714 at January 23, 2011 7:48 PM

Thanks to Todd Widman, Curtis Bowler, Jessi Ward, Dan, Nadia, Tommy and a great bunch of Crossfitters we just got our Level 1 Cert Today! Awesome!

Rainier Crossfit was an amazing host! (we are third down in the pictures posted) If you ever get the chance to roll by and say hello, check out the most incredible pullup apparatus. Built from logs...freaking amazing!


Comment #20 - Posted by: Luke W. at January 23, 2011 7:51 PM

RIP Mr. LaLanne

Comment #21 - Posted by: KnSTL at January 23, 2011 8:10 PM

This WOD doesn't strike me as being very challenging. I mean 3 half mile sprints? with nice long rests in between? cmon crossfit!

Comment #22 - Posted by: CMoss at January 23, 2011 8:17 PM

CMoss
Guess you will just have to run faster.
:)

Comment #23 - Posted by: nixon at January 23, 2011 8:29 PM

RE Comment #22 by CMoss

The point of a WOD is not always to 'challenge'; although depending on how fit someone is, they might be challenged by sprinting three 800-meter intervals

The Crossfit ENDURANCE WOD for today is here ... http://www.crossfitendurance.com/10xintervals-5x-rest/

"10x Intervals, 5x Rest"

3+ Hours After CFE Strength & Conditioning WOD or CrossFit Main Site WOD

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Comment #24 - Posted by: Luke Mullen at January 23, 2011 8:32 PM

@cmoss - run three sub 2:00's and then tell us the wod ain't legit.

Comment #25 - Posted by: Jon A at January 23, 2011 8:32 PM

#22 - You get out what you put in. If you go balls to the wall for those 800's like a pack of german shepherds are chasing you, than that is enough for the day imo.

Comment #26 - Posted by: bran at January 23, 2011 8:39 PM

I Just got my Level 1 cert, and wanted to say thanks to Crossfit 714 for hosting a great cert, and thanks to Erik, Eric, Austin, Josh and Abi... You all helped so much on my future training and those that I wll come in contact with, I hope to see you all again... Abi, thanks for helping me get almost flexible, it'll happen, i'll come up to washington and show you some time... thanks again

Comment #27 - Posted by: James Ferguson (TCFA) at January 23, 2011 8:43 PM

And thanks to Joe too... forgot you man...

Comment #28 - Posted by: james ferguson (TCFA) at January 23, 2011 8:48 PM

I just wanted to say thank you to Crossfit 714 and its owners for putting on a great Level 1 cert... And thank you to Joe, Erik, Eric, Josh, Austin and last but not least Abi... Thank you all for helping us and guding us in the right direction. Thanks again to Abi for almost getting me "flexible", i'll get it sometime, then I'll come up to see your box and show u...

Comment #29 - Posted by: james ferguson (TCFA) at January 23, 2011 8:52 PM

Thanks to every one at Crossfit 714. A two year dream realized. Level 1 Certified. Now Ill bring your training to make better Marines. Thanks again to all the trainers.

Comment #30 - Posted by: Raymond E Bryant at January 23, 2011 8:57 PM

Huge thanks to HQ staff Pat Sherwood, Matt Chan, Nicole Christenson, Joe Westerlin and Joe DeGain for an incredible experience at my Level 1 Cert! Truly amazing instructors and inspirational athletes. Also, very nice personable people who embody all that I love about CrossFit. Thank you so much!
Also, to CrossFit TNT, thank you for hosting! We appreciate you!!!

Comment #31 - Posted by: Nicole Smith at January 23, 2011 9:03 PM

Hahahaha, well i always run balls to the wall for these.

Comment #32 - Posted by: CMoss at January 23, 2011 9:08 PM

BTW, thx to Mr. Mullen! I had no idea there was a crossfit endurance site! I might do that tomorrow as well!

Comment #33 - Posted by: CMoss at January 23, 2011 9:17 PM

Crossfit Sri Ram Ashram, India

Ravi - 3:10-3:10-3:15
Uttam - 2:15-2:41-2:44
Vijai - 2:27-2:49-2:44
Bachendra - 3:25-3:30-3:45
Arvind - 3:05-3:11-3:16

Special thanks to the team of Brett Marshall, Yasmin Dean and Amy Lafleche from Crossfit Calgary that visited us this past week. Also to Jesse O'Brian from Westlake Crossfit who also came. Your visit meant the world to us.

Comment #34 - Posted by: rashmi at January 23, 2011 9:18 PM

RIP Jack Lalanne. A beautiful human being who offered help to many people...

Comment #35 - Posted by: Ronnieboy at January 23, 2011 9:39 PM

Hmm, the P90X guy is coming to Yokosuka. I was going to ignore his appearance, but "Are you going to try out for the CrossFit games with a top prize of $250,000?" seems like a legitimate question to ask if he has a Q&A.

Comment #36 - Posted by: Nukemarine at January 23, 2011 10:51 PM

Do it!!! Ask him!!! I bet he will be a little confused. He'll say something along the lines of "What is this crossfit you speak of? All I know is that nothing beats P90X." lol! Also, RIP Jack Lalanne. He was an awesome man!

Comment #37 - Posted by: OKSchaffy at January 23, 2011 11:03 PM

RE Comment #33 by CMoss

In addition to the Crossfit Endurance website, recommend you also checkout:

(1) the contact sport strength & conditioning "Crossfit Football" website WODs here ... http://www.crossfitfootball.com/

(2) the flexibility WODs here ... http://mobilitywod.blogspot.com/

Comment #38 - Posted by: Luke Mullen at January 23, 2011 11:19 PM

Anyone who knows about anything can tell you that recycling is the BEST use of time and money, saves energy, reduces pollution (that does cause global warming), and has redeeming values.

Except metals- throw them in the landfill.

England is only a couple steps behind us in becoming conservative marxists, go to sleep, people.

Comment #39 - Posted by: Kevin at January 23, 2011 11:48 PM

that was a nice monday session, real happy with it
3:05, 3:07, 3:15

Comment #40 - Posted by: dylan_aus at January 23, 2011 11:58 PM

2:47, 2:58, 3:10

Tried not to be a knuckle draggin' heel striker this time...

Comment #41 - Posted by: L Shaw/6'3/205/35 at January 24, 2011 12:50 AM

A big shout out to CrossFit 714 for hosting an awesome Level 1 cert. Super successful weekend with Joe, Erik, Eric, Abi, Josh, and Austin from the HQ Staff leading the charge. You guys are awesome. Psyched to get back to my box and convey the knowledge I gained.

Comment #42 - Posted by: Ben Tate at January 24, 2011 1:48 AM

Here is my problem with the concept in today's video:

At the Olympics in 400m event, who would win?
Graham Holmberg or Jeremy Wariner. Jeremy Wariner without question.

In the Crossfit games, who would win?
Graham Holmberg or Jeremy Wariner. Certainly Graham Holmberg.

Which is the better achievement? Personal preference.

Generalist or Specialist? Personal preference.


Comment #43 - Posted by: stephen at January 24, 2011 1:59 AM

run 1= 4:55
run 2= 4:34
run 3= 4:27
run 4= 4:17

Comment #44 - Posted by: james at January 24, 2011 2:18 AM

round 1: 3:15.4
round 2: 3:32.7
round 3: 3:36.5

Comment #45 - Posted by: charbs 25/190 at January 24, 2011 2:34 AM

TRIDENT CROSSFIT CREW!! Thank you for the hospitality this weekend. Maggie, Nicole, Andrea, Chriss, Chuck, Steve, OUTSTANDING cert. Thank you.
Everyone that attended, great to meet you. Looking forward to seeing everyone in the best community out there, CrossFit!
If any one is ever near Darnestown, MD. Come on down to the Garage and suffer a little.
www.crossfithawk.com

Comment #46 - Posted by: Alex Lofgren at January 24, 2011 3:14 AM

I like the idea of recycling more. I have lived in Europe for going on 6 years now and I have learned to appreciate the recycling bit over here.

Recycling won't save the planet and may not be the most cost efficient solution in the world, however, it is 10x better than just throwing the trash into a landfill and letting it sit forever.

Thanks for the thought CFHQ.

Comment #47 - Posted by: Olen Gifford at January 24, 2011 3:39 AM

Awesome video the Greg Glassman one, I hate being asked if crossfit is like p90x. Not a chance!

Comment #48 - Posted by: Corey 24m/5'10"/185 at January 24, 2011 3:46 AM

Thank you Jack Lalanne.

Comment #49 - Posted by: sb at January 24, 2011 4:00 AM

I want to give a big thanks to the trainers Pat Sherwood, Matt Chan, Nicole Christenson, Joe Westerlin, and Joe DeGain. They did an awesome job on distributing the information to a white board, and demonstrating constantly varied, high intensity, functional movements. I have been doing crossfit for 3 years now and it is unbelievable all the information that you thought you knew and really didn't. I highly recommend the level 1 cert to anyone who has a strong desire for teaching, coaching, and life. Plus, you get one heck of a workout with a PVC pipe. Also, want to give a big thanks to TNT they did a great job on hosting this event. NOW IT’S TIME TO TRAIN!!!!!!!!!

Comment #50 - Posted by: Kenny Farkas at January 24, 2011 4:13 AM

A big thank-you to Boz, Miranda and Matt for their wonderful guidance at the Coaches Prep Course in Brisbane over the weekend. I found the course very insightful and have definitely learnt a lot practical tips.
The course was very hands-on and I think all the participants felt privileged to have these experienced trainers share their ideas and techniques.
Onward and upward, CrossFit coaching in Oz!
Sincerely,
Lily

Comment #51 - Posted by: Lily Cosgrove at January 24, 2011 4:13 AM

Awesome weekend thanks to CF714 in the OC and the cert. staff of course. It was an incredilbly fulfilling weekend and I now have an answer for that question--What is Crossfit? CVFM@HI

Comment #52 - Posted by: lee at January 24, 2011 4:35 AM

I must be slipping...another addendum...ah, well.

The subs for running, should you find yourself in Northern Vermont where it is -20F this AM, or if you are in some flood-floored somewhere, or you recently had a large dog step on you as she got out of bed and have a huge scratch on the top of your foot (ahem...no one in the bingo house with that. Uh uh.):

Row 1000M, bike 2 miles, swim 200M.

Comment #53 - Posted by: bingo at January 24, 2011 4:53 AM

bingo - you are the man brother!

Comment #54 - Posted by: Steven M. Platek at January 24, 2011 5:03 AM

3:39.6 (had to wait for a car...)
2min rest
3:28.7
2min rest
3:28.7
done

Total Time (including last 2 min of rest) = 16:40.9

Comment #55 - Posted by: Kristina F/27/5'3"/122 at January 24, 2011 5:09 AM

Big shout out and thank you for the trainers/owners who put on the Level 1 cert at Trident Crossfit in Alexandria. Great knowledge on hand and incredible trainers teaching it. Had a blast and learned alot!! Thanks HQ!!

Comment #56 - Posted by: Cameron at January 24, 2011 5:35 AM

@ #40, Stephen,

Re-ask you question this way: Everybody competes at the Olympics in 400m event, who would win? Jeremy Wariner . Jeremy Wariner possibly.

In the Crossfit games, everyone competes, who would win? Nobody knows.

See, if you only have to worry about a specific time and modal domain, then it's easy to find the best even without a grouped competition like the olympics. 400m + stopwatch = fastest person at 400m.

Now, how do you find the world's most fittest person? You need more than just one event. In fact, you need MULTIPLE events that are strictly judged and even for all participants. Then you need a fair way to rate all that compete. It's not about finding the best at one thing, but many. As such, we've not come close to finding the best.

Comment #57 - Posted by: Nukemarine at January 24, 2011 5:37 AM

1- 3:03
2- 3:38
3- 3:52

Total Time w/rest: 14:35

Comment #58 - Posted by: ferb44 at January 24, 2011 5:55 AM

Ran on treadmill with 3% incline.

Total time: 19:16. This includes the 4 minutes of rest.

My lower back is very sore from yesterday's deads.

Comment #59 - Posted by: AT at January 24, 2011 5:59 AM

Ran on treadmill with 3% incline.

Total time: 19:16. This includes the 4 minutes of rest.

My lower back is very sore from yesterday's deads.

Comment #60 - Posted by: AT at January 24, 2011 5:59 AM

I was pretty sad to hear Jack Lalanne had died. He was an amazing guy. I know he didn't die in combat, but can we get a hero workout named for him sometime?

Comment #61 - Posted by: bruce at January 24, 2011 6:02 AM

2:50
2:52
2:52

Comment #62 - Posted by: Tyler Scott at January 24, 2011 6:10 AM

I think tomorrow deserves a Jack LaLanne quote.

RIP

Comment #63 - Posted by: FinnishCraig3 m/150/5'8" at January 24, 2011 6:18 AM

Bingo: thanks for all the newbie posts, they are very insightful/helpful!

Also, being one of those people in Northern Vermont, I will be doing this WOD inside on a treadmill. =)

Although I did go snowshoeing yesterday when it was *only* -4. Beards are handy in the winter....

Comment #64 - Posted by: Kerry at January 24, 2011 6:20 AM

I was going to post a picture of my butt cheeks "kissing" to go along with the whole butt pictures theme...just imagine it instead. That is one of the useful nuggets I am using as I fully extend my hips and coach our athletes to fully extend their hips through movements as well. Thanks for that and all the really useful cues and info at the Level 1 cert this weekend at CrossFit TNT. Just wanted to say thanks to CrossFit TNT for hosting the Level 1 this weekend and for the awesome crew of trainers who did an outstanding job...so cool meeting you people in real life!

Comment #65 - Posted by: Kristy Taylor at January 24, 2011 6:20 AM

19:23

Back is also rocking from yesterday

Comment #66 - Posted by: Lackenbach at January 24, 2011 6:21 AM

42/m/176cm/73kg

Three rounds for time of:
Row 800 meters
Rest 2 minutes

2:53, 2:54, 2:51

We have snow again, so I didn't want to risk slipping and straining an ankle while running outside and sub'd rowing therefore. But I'm in bitter need of more running.

And my last round shouldn't be my fastest, should it? Obviously I started to slow.

Comment #67 - Posted by: Memuc at January 24, 2011 6:22 AM

Treadmill with 1% incline
3:16 (2 min rest)
3:17 (2 min rest)
3:20

Comment #68 - Posted by: Jhaley 26/M/6'/165lbs at January 24, 2011 6:24 AM

I did p90x for a LONG time ( appr. 2 years) before coming to crossfit. I think I adapted very well and very quickly. THe cardio and gymnastics WODs felt easier while I liked in the W/O containing things like oly lifting and power lifting (which i think is the expected trend for all of the cross overs).

Crossfit is def. the better of the programs. It really stands out in that it can be done for a lifetime while P90x really is designed as a 90 fitness boost. But P90x is still better than 99% of all that other crap being thrown out in the world.

Comment #69 - Posted by: Tyler Duniho at January 24, 2011 6:36 AM

* while I lacked*

Comment #70 - Posted by: Tyler Duniho at January 24, 2011 6:38 AM

airdyne sub- 2:24, 2:20, 2:18

Comment #71 - Posted by: mike d 146 5'7" 35 at January 24, 2011 6:43 AM

FYI, world record 800m is 1:41:10

Comment #72 - Posted by: Dave Williams at January 24, 2011 6:45 AM

Ummm 800m and.....?:)

Comment #73 - Posted by: Kay at January 24, 2011 6:47 AM

3:37
3:23
3:35

Comment #74 - Posted by: m.sands 40/m/150 at January 24, 2011 6:48 AM

Cool video, especially on Pic Day for the CrossFit Level 1 Certificate Courses.

Congrats to all who participated this weekend and Thanks to Andrea and Chriss for hosting at Trident. Hell yeah!

Comment #75 - Posted by: Chuck Carswell at January 24, 2011 6:55 AM

2:52
3:02
3:01

Loving the sprints to start my day on turbo. All day customer meeting. LET'S GO!

Comment #76 - Posted by: Jim 40/5'11"/170 at January 24, 2011 6:56 AM

4:23 - 8.5speed 2.5 incline
8:40 - 8.4
12:50 - 8.3
16:50 total

Comment #77 - Posted by: cscarr52 at January 24, 2011 7:04 AM

M/38/5'10"/170#

3:00
2:00 rest
3:01
2:00 rest
3:00

Comment #78 - Posted by: Steve at January 24, 2011 7:06 AM

Done on indoor short track

3:00
3:00
3:06

Total time with the 4 minutes of rest = 13:06

Comment #79 - Posted by: Townsend m/27/5'8"/140 at January 24, 2011 7:14 AM

3.03, 3.05, 3.03

A little slower than normal (working POSE, 32 degrees, and dark).

Comment #80 - Posted by: Honcho M/32/5'10"/180 at January 24, 2011 7:20 AM

Extra mighty "Hell Yeah" to Trident Crossfit's Chriss and Andrea, Chuck, Nicole, Maggie, and Steve for sharing all their knowledge and 'treats' at the Level 1 cert. Weekend was SUPER fun and beyond my expectations. Thank you!

Comment #81 - Posted by: Alyssa Daley at January 24, 2011 7:22 AM

49m 200#
on a treadmill, no incline,
3:42
rest
3:52
rest
3:32

Comment #82 - Posted by: Jim Evans at January 24, 2011 7:24 AM

About 19 min run/walk (counting breaks)

Comment #83 - Posted by: Hale at January 24, 2011 7:27 AM

(RIP) Jack Lalanne
The true American Father of Fitness
He was the original badass

Comment #84 - Posted by: Andoryu in Japan M/32/6'/183 at January 24, 2011 7:29 AM

M/27/6'0/180/Day 24

3:20
3:05
3:05
=9:30

Bloody treadmill couldn't go faster than 16 km/h...

Comment #85 - Posted by: Lutz at January 24, 2011 7:29 AM

Just wanted to say thanks for a great Level 1 Cert at Rainier CF this past weekend. Great job by Kurtis Bowler, Todd Widman and the rest of our outstanding instructors.

Comment #86 - Posted by: Travis Pritchett at January 24, 2011 7:32 AM

On a treadmil @ 1% incline:

1-3:05
2-3:00
3-2:54

Comment #87 - Posted by: scottie at January 24, 2011 7:40 AM

For those looking for something epic to do after the 800 meter repeats I suggest either a 23 minute AMRAP of push-ups or 1033 push-ups for time in honor of the passing of Jack LaLanne.

Comment #88 - Posted by: Dan at January 24, 2011 7:46 AM

m/35/165
on the treadmill
2:53
2:55
2:53

Comment #89 - Posted by: J. Galt at January 24, 2011 7:59 AM

I think Jack LaLanne deseves a hero WOD. He may not have served, but where would fitness be today without him?

Anyone second a LaLanne Hero WOD?

Comment #90 - Posted by: J-Bird at January 24, 2011 8:21 AM

29/m
tready - 14km/hr x3 x800m

Comment #91 - Posted by: Nait at January 24, 2011 8:24 AM

my first run went well, second run was sloppy, last run was focused and better/faster than second.

2:50 / 3:02 / 2:55 = total time: 12:47

it was by the end of the last run when i started to sweat. it was 1 degree F out. not very warm.

Comment #92 - Posted by: gino at January 24, 2011 8:25 AM

26/m/200/70''

2:50 / 3:02 / 2:55 = total time: 12:47

it was 1 degree farenheit out...chilly

Comment #93 - Posted by: gino at January 24, 2011 8:27 AM

COACH!!!!!!!!!!!!!!

Comment #94 - Posted by: danlau at January 24, 2011 8:33 AM

How about a WOD for Jack?

Fitness legend Jack LaLanne has passed
away at the age of 96.

Let’s join together and say a prayer for Jack
LaLanne – and let’s all say THANK YOU to Jack
for evertthing he had done for the Iron Game,
for the strength and health lifestyle, and for
Physical Culture!

Comment #95 - Posted by: deparko at January 24, 2011 8:36 AM

May our thoughts and prayers go out to the fallen officers in St. Pete FL.

Comment #96 - Posted by: J-Bird at January 24, 2011 8:40 AM

As rx'd on a treadmill 3:27, 3:26, 3:26


F/35/110lbs/5'0"

Comment #97 - Posted by: Nyree at January 24, 2011 8:44 AM

I'm in that picture! WooHoo! Big thanks to Laurie and Kurtis at Rainier Crossfit for hosting the cert, and to the training staff who put together an intense, informational, inspiring weekend. Time to changes the world!

Comment #98 - Posted by: tobias at January 24, 2011 8:54 AM

as rx'd

2:47
3:17
3:14

after deadlift & du wod.....

Comment #99 - Posted by: Michel van Grinsven / 26 yo / 83kg at January 24, 2011 9:02 AM

"Liberal fascists" Haha

"Recycle that earthenware almond butter container or we report you to the Montessori yoga teacher"

Mussolini would be ashamed

Comment #100 - Posted by: Torg at January 24, 2011 9:03 AM

m/29/5'11"/200

Did yesterday's WOD first in 4:18. Rested about 5 mins and did today's WOD.

3:34
3:25
3:31

Hilly, outside run; 47*F

Comment #101 - Posted by: nathlete at January 24, 2011 9:10 AM

2011-01-24: Sub 5rnds/3min hill@9. 720m@level 3,4,5,6,4. Before WOD failed 12min/9/level 2.

Comment #102 - Posted by: gs at January 24, 2011 9:17 AM

Jack Lalanne was not the original badass he was just another piece in the chain of the evolution of fitness to honor him as such would be a mistake. Is one piece of an ideal more important than the next piece. Honor him for the person he was; dedicated, determined, strong willed, generous, all around a great human being. Something the world seems to be lacking

Comment #103 - Posted by: John Sawyers at January 24, 2011 9:18 AM

Memorial WOD for Jack Lalane!

Comment #104 - Posted by: Brian at January 24, 2011 9:25 AM

27/m/5'11"/214ish
14:02 rx'd
3:07
3:22
3:33

Comment #105 - Posted by: Nickosaurus at January 24, 2011 9:30 AM

31/M/6'0/185

2:37, 2:57, 3:00

Comment #106 - Posted by: Scott at January 24, 2011 9:34 AM

13:52
2:52
3:02
3:30

really good wod, my lungs are on fire :)

Comment #107 - Posted by: matt cosimini 29/5'6"/195 at January 24, 2011 9:34 AM

13:25, the workout made me dyslexic

Comment #108 - Posted by: matt cosimini 29/5'6"/195 at January 24, 2011 9:35 AM

Just wanted to express a big thank you to Crossfit TNT and Pat, Matt, Nichole and the two Joe's for instructing the level 1 cert this weekend. An amazing experience and enough could not be said about these individuals. They were very professional yet personable and approachable. Thanks again, great weekend!!

Comment #109 - Posted by: Willie Moore at January 24, 2011 9:35 AM

8:49 total time not including rest
2:48
3:00
3:01

Comment #110 - Posted by: JDisch at January 24, 2011 9:47 AM

Treadmill - 2% incline
13:20 total

Comment #111 - Posted by: Kerry at January 24, 2011 9:53 AM

Catching up after Army Reserve assembly weekend. Yesterday's dead-lifts/double-unders:

6:15 Rx'd.

Whoop!

Comment #112 - Posted by: james.patrick [M/48/66"/135] at January 24, 2011 10:03 AM

Glassman is awesome. You stand behind your product 110% and that is truly respectable.

Comment #113 - Posted by: Eric - CFNC at January 24, 2011 10:08 AM

M/56/5'9"/152

On treadmill with 1.5 incline.
Total: 15.01
First: 3:10
Second: 3:40
Third: 4:11

Comment #114 - Posted by: CBland at January 24, 2011 10:12 AM

I vote Hero wod for Dr. LaLanne!

Chris LaLanne (Jack's Great Nephew) is the owner of LaLanne Fitness-powered by CROSSFIT!

http://www.lalannefitness.com/ wfs

Chris is a great affiliate owner and trainer.

My condolences go out to Chris and the rest of Jacks Family. I implore each of you to take a second and Google Dr. Jack LaLanne and I think you will realize his impact on the fitness world.

Please watch this clip of Jack telling your grand parents about good nutrition. (It will sound familiar)
http://www.youtube.com/watch?v=LJVEPB_l8FU wfs

God speed Jack and please save me a spot in the gym.

Eric Pirrone D.C. CCSP

Comment #115 - Posted by: Dr.E at January 24, 2011 10:17 AM

Thanks Jack LaLanne, and RIP.

Until 1970 (at age 56!) Jack offered a $10,000 reward to anyone who could keep up with his personal workout, and nobody ever did.

He did 100 HSPUs in under 6 minutes in 1954.

"People work at dying, they don't work at living. My workout is my obligation to life." - Jack LaLanne

Here's another vote for a Jack LaLanne WOD.

Comment #116 - Posted by: Crix (M/40/6'/169) at January 24, 2011 10:18 AM

I had such an amazing time at my Level One Cert in Orange County this weekend! I went to dinner with my husband last night and could not stop talking about Josh Everett (glad he is also a CrossFiter or my zeal could have been easily misinterpreted as a crush). And Eric, great tips on scaling and programming! For the first time, I participated in my husband's programming, and we decided to do "The Admiral" in our gym this morning. And when one of our athletes stopped her front squats due to wrist soreness, I belted out, breathless, in between burpee pull-ups, "Grab some dumbbells!," without missing a beat! It was awesome to help someone work through a sticking point and complete their goal. I am excited to use what I have learned from this weekend and apply it to my workouts and our athletes at CrossFit Forest. And thank you to CrossFit 714 for the beers and water -- both were equally necessary after Fran!!

Comment #117 - Posted by: Sandy Jones at January 24, 2011 10:24 AM

2:50, 2:52, 2:57
I've been doing the mainsite WODs for over 3 years. I can't thank the Crossfit staff enough for all of the programming and journal content. I have learned so much about about exercise and nutrition, and have gained a level of fitness that I could only have dreamed about before finding Crossfit.
It seems like I'm always trying to convince others that Crossfit it the way to achieve optimum fitness.
My only wish is that the mainsite would stick to its area of expertise; programming, fitness, nutrition, athletes, etc., and not push any political agenda. Obviously Crossfit has turned into a global community and I believe that pushing such agendas only weaken these community bonds.
Thanks again CF for all that you do.

"act so that the effects of your action are compatible with the permanence of genuine human life!" Hans Jonas - The generation contract

Comment #118 - Posted by: Jette 41/M/5'11"/175 at January 24, 2011 10:25 AM

So what are the times for the NFL lineman if HQ has them? Why not challenge Brian Clay to a decathlon? That's 10 events. HQ can even send their best representative. The answer is because Brian Clay would win every event. Professional athletes don't need to compete in exercise. They exercise to perform in their respective sport and to help avoid injuries. I remember when HQ was touting Lorenzo Neal using Crossfit in the NFL preseason and then he got cut. Never heard a word about Lorenzo Neal again. Same with BJ Penn. His gas tank sucked and Crossfit quit using him as an example. If HQ has the scientific evidence, why are they so determined not to reveal it? Why not stick to providing a great fitness resource and quit trying to impress everyone with how extreme your fitness routine is.

Comment #119 - Posted by: Rocky Reid at January 24, 2011 10:31 AM

CFWU x2 (had to cut it short for time)

2:50
2:55
3:12

Lost it on the home stretch of the last one. Legs were burning.

Comment #120 - Posted by: Matthew at January 24, 2011 10:33 AM

3:03
3:01
3:01

one a course with a hill; a great WOD for the mental practice of maintaining pace at threshold level

Comment #121 - Posted by: TRN III at January 24, 2011 10:57 AM

I was at the St. Charles cert, and it was great! Everyone was extremely professional and exceptional at what they do. I walked away from the experience feeling ready to tackle all of the flaws in my technique (of which there are many) and start sharing the CrossFit method with others. Thanks for a great experience!

Comment #122 - Posted by: Tony C at January 24, 2011 10:58 AM

Hey,

The Crossfit Level 1 cert at Trident Crossfit was awesome!! I learned so much about the body, diet, fitness and crossfit in general. Chuck was an amazing Flow-Master—I swear I laughed the whole time. The CF coaches did an amazing job teaching the 9 movements. Now it’s Monday and back to reality...  Keep up the great work at Crossfit HQ!

Thanks,
Terrance B. –Trident Crossfit

Comment #123 - Posted by: Terance Battle at January 24, 2011 11:03 AM

3:30
3:29
3:25
on treadmill with 0.5 incline

Comment #124 - Posted by: lewis at January 24, 2011 11:03 AM

10.50

Comment #125 - Posted by: albino at January 24, 2011 11:04 AM

@ Rocky Reid

Crossfit isn't about challenging someone to a decathalon. Crossfit's specialty is not specializing and has nothing to do with being extreme. The only reason people consider it extreme is because we do things really fast with barbells, which as of now is uncommon. It's common to run fast, skate fast, or even shoot fast. But you throw around a barbell fast all of a sudden it's extreme and crazy. HQ was happy to use Lorenzo Neal and BJ Penn because they were pro Crossfit and are professional athletes who were willing to say, "Hell yeah we train with Crossfit, and it's making us better at our specialty sport!" That's great publicity and anyone with half a brain would take that praise. HQ isn't afraid of sharing their scientific evidence either. Do a WOD, post your time and calculate your power output then train Crossfit and do the same WOD 90 days later and see if your output doesn't improve along with your time. Get your facts straight before you post crap in the comments section.

Comment #126 - Posted by: Cameron at January 24, 2011 11:05 AM

3:44 - 3:59 - 3:44. Goal was to get under 4 as I have had trouble getting 400 under 2:00.

Comment #127 - Posted by: preacherman at January 24, 2011 11:14 AM

2:31; 2:42; 2:45

Comment #128 - Posted by: SB at January 24, 2011 11:21 AM

love what coach says when all people say that can do crossfit and get great times. until they actually have to step up and do it!!

talk is cheap.

todays wod-

2.53
2.56
2.56

Comment #129 - Posted by: rob at January 24, 2011 11:24 AM

was just wondering if you just do the workout of the day and thats it or do that and more after.

Comment #130 - Posted by: jim at January 24, 2011 11:26 AM

On treadmill with 0 incline (didn't occur to me to add incline, will remember this for next time)
3:17
3:32
3:27

Comment #131 - Posted by: AndreaM F/22/5'7"/145 at January 24, 2011 11:29 AM

Dan John recently said something like "if you want to feel bad about yourself as a human being, train an NFL player...they are better than you at everything." interesting contrast to what this video said.

either way, lets say a mikko or speal can do Fran faster than an NFL player. does that make them "fitter" than a pro athlete who probably has never done the workout before?

Comment #132 - Posted by: Alex at January 24, 2011 11:29 AM

Thanks all from OC training cert this weekend. Best weekend ever! I am sore o Fran!

Comment #133 - Posted by: Naisha at January 24, 2011 11:35 AM

3:06
3:13
3:48

Treadmill with 1% incline.

Comment #134 - Posted by: Julian m/29/5'8''/167 at January 24, 2011 11:35 AM

3R
800m run
2min rest between rounds

13:47.3 including 4min rest

3years of crossfit and just got of a strength bias cycle that have been going on for to long (great results with weights but lacking running capabilities at moment)

Comment #135 - Posted by: Charlie Nilsson at January 24, 2011 11:46 AM

5 months Post Op Rotator cuff surgery and a
Strained calf the doctor thinks
Pull-ups
Push-ups
Sit-ups
Speed bag, Heavy bag and Med ball circuit
Two 3 minute rounds on each
M/53/72"/215

Comment #136 - Posted by: Pete In Sun City at January 24, 2011 11:49 AM

4.05 (got lost - long story)
3.05
3.09

Total 10.19

M/39/5'8"/160lbs

And my first WOD and second ever crossfit workout.

Comment #137 - Posted by: Markoid at January 24, 2011 11:51 AM

Well, Reid has a point: if the WOD is the decathlon, then Clay wins. If Froning or Salo were an NFL Dback, they get toasted. Though the game would be really easy on their endurance, they're too slow-for the NFL. (very fast for a good amatuer athlete though). But Glassman is correct - in any given fitness sequence, anybody else gets whipped by the Crossfitter! UNLESS, you find a great pro athlete, a mesomorph, who is extremely mentally tough. The pros are based on skill, power and extreme speed, not really superb fitness. So if they bring us to their world of benchX10, 40 yd dash, vertical jump...wait a sec, maybe Froning could beat the NFL'er. Would be interesting to see.

Comment #138 - Posted by: Grant at January 24, 2011 11:52 AM

I just took the level 1 Cert at Trident Crossfit in Alexandria, Va this weekend and it was AWESOME!!!!!! Chuck was a great flowmaster and kept us all engaged and was an awesome presenter of information and knowledge of CF. He had everything running smoothly and was more then willing to just kick back and chat it up with ya, as well as all the coaches. The coaches that were there were all great. They all had a great style of teaching. I have to also give a huge shout out to Chriss and Andrea for hosting the Cert. They were awesome and everything went very smooth!! I might be a little bias seeing that Trident is my box but they rocked it!!! All around awesome experience and excited to continue with the CF journey!!!

Comment #139 - Posted by: Matt Wilson at January 24, 2011 11:59 AM

Did yesterday's WOD first, 7:17, did 2x singles vs DU.

Rested ~10 minutes

Then did today's WOD: 3:49, 3:39, 3:40. Legs were shaky at the end.

Comment #140 - Posted by: Amy/31/5'5"/150 at January 24, 2011 12:03 PM

As a guy who used to run sub 2min. 800's in high school I thought this WOD wouldn't be to bad...WRONG AGAIN!! Once again Crossfit has pushed us to our limits.
2:58
3:00
3:01
I am really excited about the consistent times. I went really hard on all three runs. I know I could not have done that hard and that consistent a month ago. Thank you Crossfit. You have a follower for life.

m/37/6'1"/205

Comment #141 - Posted by: Rough Robbie at January 24, 2011 12:04 PM

2:52 2:49 2:44

treadmill

Comment #142 - Posted by: travis reese m/24/175/68 at January 24, 2011 12:07 PM

RIP Jack LaLanne

1000 push ups for time. Mr. LaLanne set the bar at 23 minutes.

Comment #143 - Posted by: Benny m/41/74"/225 at January 24, 2011 12:12 PM

As rx'd, 12:33.

Done on neighborhood out-and-back course. Individual runs were:

2:53
2:48
2:52

Good ole intervals - I have some bad memories of these from track. Unfortunately, I had a setback today with the pulled soleus. I had taken it a little easy on round 1, with no problems; no problems in round 2 either, and I figured that the calf was certainly warm by now, so I had nothing to worry about. I started round 3 feeling surpisingly strong, but around 300m, I felt that old twinge in the soleus. So I finished the last run with s***ty flat-footed form, which made for an awkward-looking sprint finish. Too bad too, I think I could have pushed harder that last one and finished with negative splits.

Comment #144 - Posted by: Mel/37m/5'10"/175 at January 24, 2011 12:15 PM

Thanks to Todd Widman, Curtis Bowler, Jessi Ward, Dan, Nadia, Tommy and a great bunch of Crossfitters we just got our Level 1 Cert Today!
Rainier crossfit hosted and couldn't have been a better place! It was the perfect amount of space and enough weights. If I lived near there I would definitely go there! Thanks rainier crossfit for making everything possible!!! You guys rock!

Comment #145 - Posted by: Justin T at January 24, 2011 12:15 PM

13:17 total time including rests.

2:46 (PR)
3:21
3:09

First 800m went full out, really killed my second run, but recovered somewhat for the third. Done outdoors on a running trail with distance markers. Current PR on the Mile is 6:40.

Comment #146 - Posted by: Sheldon N (M/33/6'/183) at January 24, 2011 12:15 PM

my block according to google maps is .48miles. My time seemed a bit fast, so it may be slightly less than that.
2:15
2:25
2:15
I was pretty much in a sprint the whole time.

Comment #147 - Posted by: Shaw at January 24, 2011 12:18 PM

3:04
3:08
3:16
Total: 13:30

Comment #148 - Posted by: Rusty M/30/185/5'11" at January 24, 2011 12:21 PM

First, did yesterday deadlift/double under WOD:

6:14, with 165#

Then, did two 800's on treadmill:

3:32 and 3:32

Comment #149 - Posted by: Carole F/52/5'6"/133 at January 24, 2011 12:36 PM

Jeff @ 2.0
12:44 total time including rests.

Comment #150 - Posted by: Jeff & Charity @ CF Snohomish at January 24, 2011 12:41 PM

I've heard a lot of people say that the CF L1 cert is expensive. Well, it is. There's no getting around it. But that's because it's worth it. . I've been a teacher for years and I learned quite a bit about teaching (forget about fitness!) from Joe, Joe, Nicole, Pat, and Matt at the St. Charles cert. The team was very diverse and brought a ton of valuable experience to the table. Even though Matt Chan is umm...intense?...he was especially helpful, and was a nice balance to Pat's quasi-stoner approach (except for when session time was up). These guys have it down when it comes to making complex concepts clear and accessible, and are a wealth of information and inspiration. Highly recommended to anyone who is thinking about the prospect of laying out a grand for some fitness know-how.

Comment #151 - Posted by: Ben 32/5'5"/145 at January 24, 2011 12:52 PM

41 male/165 lbs

3:08

3:02

2:55

Comment #152 - Posted by: Rob Smith at January 24, 2011 1:01 PM

m/41/177cm/87kg

At the home block. Might be a bit short.
Snow and ice, first lap = WU.

4.03
3.50
3.51
total: 15:47

Comment #153 - Posted by: JohanS at January 24, 2011 1:16 PM

Maybe picture of "butt cheeks kissing" as I extend my hips...thought it would go good with the butt pics already posted??!
Great cue I learned at the level one cert this weekend in St. Charles. So awesome to meet some CF legends! Thanks for a great cert.
And btw, there are a thousand ways to skin a cat...

Comment #154 - Posted by: Kristy Taylor at January 24, 2011 1:20 PM

0.51m 3:28
0.52m 3:35
0.57m 3:55
then finished 7 mile run...in snow, ice, slush,...

Comment #155 - Posted by: cort at January 24, 2011 1:22 PM

M/17/165/5'11"

1st 800- 2:45
2nd 800- 3:03
3rd 800- 3:03

Total time 8:51

Comment #156 - Posted by: RYAN P at January 24, 2011 1:46 PM

m/45/185

2:49
3:00
2:57

Comment #157 - Posted by: cosmo at January 24, 2011 1:53 PM

2:55 (first .5 mile) + 2 min break + 3:04 (second .5 mile) + 2 min break + 2:55 (last .5 mile) = 12:55 total time

Comment #158 - Posted by: bdiggle at January 24, 2011 2:04 PM

5:12 minus extra credit (ran farther than 800)
5:29 minus extra credit
5:40 minus extra credit

Comment #159 - Posted by: ewizzle at January 24, 2011 2:14 PM

M/44/163/5'11"
400m on a track, 400m on road..
2:43
2:00
2:37
2:00
2:37
Total:11:57

Comment #160 - Posted by: Angus F. at January 24, 2011 2:18 PM

m/32/235

3:03
3:22
3:37

Comment #161 - Posted by: Matthew at January 24, 2011 2:18 PM

m/18/178/5'11

round 1: 2:31
round 2: 2:44
round 3: 2:58

total : 7:33

whew. Last time i did 800's, i was sub 2:15 on all five. I've taken too much time off. Time to get some running endurance back. A bit disappointed with today but it does let me know where I am physically right now.

Comment #162 - Posted by: Kevin A at January 24, 2011 2:18 PM

5 rounds, each for time:
run 800m, rest as needed between sets:

Michael: 2.44, 2.56, 2.57, 3.04, 3.05
Daniel: 3.07, 3.30, 3.32, 3.15, 3.17
Mariana: 3.16, 3.38, 3.52

"Tu con tantas curbas, y yo sin frenos."

Comment #163 - Posted by: Espinosa m/25/5'11"/165 at January 24, 2011 2:45 PM

Jack LaLanne should get his own WOD, but NOT a hero WOD. There is a section for named WOD's and they aren't all girls.

Comment #164 - Posted by: Brendan at January 24, 2011 3:07 PM

ran on a track.

I was only able to record total time w/ 4 min of rest included: exactly 13:00

Each half took 3:00 more or less.

Comment #165 - Posted by: Sarah (22/121/5'4") at January 24, 2011 3:09 PM

3:03, 3:20, 3:25

65 degrees in Midland, TX today. Great wx for an outdoor run...

Comment #166 - Posted by: tsmdc10 m/34/6'1"/189 at January 24, 2011 3:17 PM

39M/5'10"/170#

W/U: skipped.

As Rx: 4:03 - 4:12 - 4:19.

C/D: skipped.

Runs on outdoor track (22F, 13F wind chill, 74% humidity, snowing, wearing VFF). Ankle deep snow with a slick icy base. Probably would have been better off wearing snow shoes. Having the iPod was a nice way of distracting me from the frostbite-like pain in my toes. Unfortunately, it decided to stop working after the first run due to the cold. lol At least it was a lot warmer than it was this morning (-1F). Fun challenge!

Comment #167 - Posted by: rjf (Since 07-20-07. WOD no. 964) at January 24, 2011 3:21 PM

2:45, 2:52, 2:56

Comment #168 - Posted by: therozfather. 31/M/194 at January 24, 2011 3:25 PM

3:31
3:18
3:09

9:58

Comment #169 - Posted by: Sinal M/31/5'9"/215 at January 24, 2011 3:35 PM

3:09/3:14/3:32

Not so happy with my times today. Ran 800m in my neighborhood, I would have preferred to run on a track. My back was a little sore from doing yesterday's WOD and the Master's WOD. Too much leg work.

I was sad to hear the news about Jack Lalanne last night. I was waiting for him to pull off another amazing feat for his 100 birthday.

Comment #170 - Posted by: Jim D. 50/m/165/5'11" at January 24, 2011 3:36 PM

on a treadmill

3:30
3:14
3:09

Comment #171 - Posted by: jshep 25/6'1/210 at January 24, 2011 3:38 PM

What I love about crossfit is the constant butterflies approaching every workout. Crossfit is mental training as much as it is physical.

However, I'm not sure if Crossfit can claim "the fittest athlete". That totally depends on the definition.

Most crossfitters are only good at Fran...because they train fran. I would like all the exercises at the games to not be anything that any crossfitter has done. How about having to cut a cord of wood as one of the competitions! Or having to dig a ditch 50m long by 2ft deep. Or maybe stage a robbery whereby the participant has to both catch AND beat up the robber! Thats my definition of Crossfit...the ability to do both!

Then...the xfitters, P90xers and sports athletes would be on somewhat equal footing.

The winner of one of the sectionals two years ago came last on the 5km run workout.

Now...by crossfit standards, because that person finished first in total points over 4 workouts, that person was the "fittest" athlete at that sectionals. But I put it to you...how can the fittest athlete come LAST in a 5km run???

Crossfit is amazing...its probably thee best workout program out there...awesome for elite athletes and even more awesome for weekend warrior types.

Just be careful of the "I crossfit therefore I am better than you" dogma.

Cheers!

Comment #172 - Posted by: BM at January 24, 2011 3:41 PM

Done on a treadmill, and got mean-mugged the whole time because I was stopping and going. I think there were some disgruntled people thinking it was going to be their turn when I stopped at 1/2 mile. Anywho,

1 degree incline:
1) 2:27
2) 2:35
3) 2:47 fell apart on this one :S

Comment #173 - Posted by: Kameron at January 24, 2011 3:42 PM

14:29
Hoping it was longer than 800m
Uphill out, downhill back
curb to signpost on running trail

Comment #174 - Posted by: ajax at January 24, 2011 3:55 PM

3:55 - tread at 8.0 then 8.5
3:22 - 9.2
3:21 - 9.2 then 9.5

Comment #175 - Posted by: jeremy g. at January 24, 2011 4:06 PM

Total time: 14:34

Rnd 1 - 3:06
Rest - 2:00
Rnd 2 - 3:30
Rest - 2:00
Rnd 3 - 3:28

Comment #176 - Posted by: Ken Mitchell at January 24, 2011 4:10 PM

Rest day....gonna get this one in + tomorrow's as well.

I've been doing crossfit for about 6 months now...and love every minute of it. I'm typical type "A" personality so the mental aspect of this sport is right up my alley.

That being said....anyone who doesn't think Adrian Peterson, or for that matter any 3rd string RB in the NFL, given 2 months of training wouldn't TOTALLY smoke everyone in Crossfit competition is fooling themselves.

NFL players (especially RB's and DB's) are the 0.0001% top athletes in the world.

Comment #177 - Posted by: Tdot at January 24, 2011 4:14 PM

3.47
3.58
3.55

Comment #178 - Posted by: Kyle A. at January 24, 2011 4:14 PM

2:50
2:56
3:00

Total: 8:46 (12:46 with rests)

Comment #179 - Posted by: Russ at January 24, 2011 4:25 PM

13.56

Comment #180 - Posted by: controlfreak at January 24, 2011 4:26 PM

3:00
3:08
3:20

Comment #181 - Posted by: tskelton at January 24, 2011 4:28 PM

15:19 start to finish

Comment #182 - Posted by: Erik 34 | M | 72" | 100kg at January 24, 2011 4:30 PM

17:56

Comment #183 - Posted by: Linwood Wright at January 24, 2011 4:39 PM

as Rx'ed

3:12, 4:01, 3:39

total=14:52

outdoors in the dark on hills in 30 degree weather
makes me want to try it on a track during the day in good weather

Comment #184 - Posted by: Quinn McCutchen M/41/150/5'10" at January 24, 2011 4:56 PM

3 mile run
21:53
then
30 K's to E's
then
25 PushUps

Comment #185 - Posted by: dyagg at January 24, 2011 4:57 PM

13:49

Comment #186 - Posted by: Jason Crocker at January 24, 2011 4:57 PM

still recovering from ankle injury so rowed 800m instead of the run

3:45
3:50
4:10

Comment #187 - Posted by: em :) at January 24, 2011 5:01 PM

m/20/170/6'0"

I live on a street with a cal-de-sac at one end and a semi cal-de-sac at the other, which is equivalent to about 500 meters.

3 Rounds for Time of:
Run 1000 meters
Rest 2 minutes

Lap 1: 3.49
Lap 2: 3.57
Lap 3: 4.10
Total (includes rest): 15.16

Comment #188 - Posted by: Brent at January 24, 2011 5:07 PM

cfwu

.5 mile on treadmill at 2%

3'05"

2'54"

3'13"

runs in Vibram 5 fingers

Comment #189 - Posted by: Tim 34/5' 10/ 165 at January 24, 2011 5:11 PM

15min WU jog/sprints/mob/etc

WOD outside at Patriot's park track:
12:52 total
2:45,2:57,3:08

at CF:
FSx3:135-185-225-275x1
Benchx3:135-225-225close grip-245 close
Strict Muscle Ups:8,7,6
Ring PU,Pike SU,Ring Dip 10,10,10

Ft and Bk rolls on rings

later,
b

Comment #190 - Posted by: brian p m/34/5'8-1/2"/169 at January 24, 2011 5:20 PM

as rxd
2.46
2.59
3.02

Comment #191 - Posted by: Jonblaze at January 24, 2011 5:23 PM

4:30, 3:40, 3:15 rx'd

Comment #192 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at January 24, 2011 5:26 PM

On the track
rest times ~2 min
14:36

Comment #193 - Posted by: chavez at January 24, 2011 5:27 PM

3:03, so close to sub 3, next time
3:20
3:43

13:57 total

Comment #194 - Posted by: Raph at January 24, 2011 5:37 PM

m/32/5'8"/170lb

on treadmill at 1.5%

3:10, 3:11, 3:10

83 163 180

Comment #195 - Posted by: Adam Hamm at January 24, 2011 5:38 PM

17:19

Comment #196 - Posted by: Ticotexas M/41/69/150 at January 24, 2011 5:39 PM

27F/141/5'6"
3:41
2 min rest
3:36
2 min rest
3:35
On treadmill

Comment #197 - Posted by: Haley B at January 24, 2011 5:40 PM

Row 1000m x3

3:35(pr)+3:49+3:43

15:07

Comment #198 - Posted by: Craig-Always Forward CrossFit at January 24, 2011 5:50 PM

EJ
M/37/165
3:09, 3:13, 3:12 outside with slight hills/declines
EJ

Comment #199 - Posted by: EJ at January 24, 2011 5:54 PM

‎6.78 mile run
1:14:24

1st part of run was today's CF WOD:
Three rounds for time of:
Run 800 meters (4:18, 4:07, 4:13)
Rest 2 minutes

Comment #200 - Posted by: rox 45/5'4"/120 at January 24, 2011 6:01 PM

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

Run 800M
Rest 2 minutes
Run 800M
Rest 2 minutes
Run 800M

15:12 snow covered road
Foam roll after
Compared to 070218: 18:33 snow covered road

Comment #201 - Posted by: Sesoku at January 24, 2011 6:02 PM

m/42/150/5'7

on the treadmill @ 2% incline

3:31
3:18
3:02

In that order. Now I know to push the first ones harder.

Comment #202 - Posted by: texinma at January 24, 2011 6:03 PM

RIP Jack Lalanne - one of my true idols

3 x 1k row (2' rest)
15'34"

3'39"
3'51"
3'48"

Comment #203 - Posted by: dingrr 52/m/166 at January 24, 2011 6:04 PM

D
@ 25's
Felt good to workout again...

7.5 for 5.5 laps
9.0 for 1/2 lap

15:46 including rests

Comment #204 - Posted by: waderpro at January 24, 2011 6:05 PM

3:20 3:19 3:20

Comment #205 - Posted by: mlt at January 24, 2011 6:19 PM

35/M/6'00/189

Treadmill at %1 incline

13:52 total time with rest

(2:51, 3:13, 3:48)

Comment #206 - Posted by: Dan D. at January 24, 2011 6:20 PM

3:32......3:45..........3:24

Comment #207 - Posted by: Chuc Daddy at January 24, 2011 6:34 PM

3:06
3:19
3:24
as Rx'd

Comment #208 - Posted by: Dexter 18/6'0"/145 at January 24, 2011 6:38 PM

Three rounds for time of:
Run 800 meters
Rest 2 minutes

As measured by the GPS, not on a track, Slight uphill for 400m (about 1% grade?), then 400m back.

3:23pr (400m split was 1:40)
3:25
3:44

The uphill on round 3 killed me, as slight as it was.

M/43/202#/6'

Comment #209 - Posted by: flyman at January 24, 2011 6:39 PM

M/15/5'7/155

1. 3:11
2. 3:08
3. 3:10

Comment #210 - Posted by: Winston at January 24, 2011 6:43 PM

M/26/5'10/170

1) 2:34 2) 2:34 3) 2:24 750m vice Rx

Comment #211 - Posted by: s23518 at January 24, 2011 6:57 PM

m/42/200/5'11"

3 rounds
row 1k
rest 2 min
set 1: 3:54
set 2: 3:49
set 3: 3:44

way too cold & icy too run

Comment #212 - Posted by: slowweak at January 24, 2011 7:01 PM

2:57
3:00
2:52

1/2 mile on treadmill at 2.0 incline

Comment #213 - Posted by: marky mark at January 24, 2011 7:29 PM

Preparing for a 2K row comp coming up so did rows instead of run

1: 2:50
2. 2:51
3. 2:54

Tells me wasn't hard enough. 8:35 plus 4 min rest= 12:35

Comment #214 - Posted by: Timmay at January 24, 2011 7:50 PM

Should say I didn't work hard enough to hit all 3 that close. Next time I'll aim for 2:40s on all 3.

Comment #215 - Posted by: Timmay at January 24, 2011 7:51 PM

Rowed instead- 3:45, 3:45, 3:41

Comment #216 - Posted by: thinlizzie at January 24, 2011 8:02 PM

24 / M / 5'9" / 135lbs

3:28
4:04
4:04

The track at the Y was crowded, so I lost some time waiting for people, but really I should have just pushed harder on rounds two and three. I think 3:28 is a PR for me, though, so that's nice.

Comment #217 - Posted by: BC at January 24, 2011 8:39 PM

Interesting article on recycling. You win three ways when you recycle though. You don't dig up a new resource, you don't haul it to the landfill, and you don't fill up the landfill. (You also employ people in a new industry.) It's actually a kind of win-win-win situation if you think about it...

Comment #218 - Posted by: billcorno at January 24, 2011 8:45 PM

Started out wrong w/ 2, 400m so stuck with those... dumb me.
6 rounds
400m
2 mins rest
6:18

Comment #219 - Posted by: Parker at January 24, 2011 9:00 PM

2:51
2:43
2:49
on treadmill at 11-12.5

Comment #220 - Posted by: Magnus 25/5'8"/160-165 at January 24, 2011 9:09 PM

On a treadmill:

3:09
3:00
3:00

Set it to a level I wasn't sure I could do and fought through it. That's one nice thing about the treadmill: it's much easier to resist the temptation to hit that down arrow than it is to constantly guard against natural slowdown due to fatigue.

Comment #221 - Posted by: Rich (M/33/5'8"/150) at January 24, 2011 9:12 PM

As Rx'd
3:01, 3:07, 3:09

Comment #222 - Posted by: brittk at January 24, 2011 9:19 PM

First time posting to the comments...

All runs were on a treadmill with a 2.0 incline, so all times were the same time. I forgot how much I hate running on treadmills. Granted, I think I ran faster (than I normally would) because I wanted to get off the thing! :)

1hr Pilates for WU

Run #1 3:45
rest 2:30
Run #2 3:45
rest 2:30
Run #3 3:45

Total: 15:45

Comment #223 - Posted by: Sarah T. at January 24, 2011 9:28 PM

16:28 with 4 mins of rest

Comment #224 - Posted by: greg 39/6'3"/214 at January 24, 2011 9:37 PM

Subbed 1K rows:

3:32, 3:36, 3:43

Throat burned after!! Always does.

Comment #225 - Posted by: Craig Fletcher M/39/6'4"/215 at January 24, 2011 10:50 PM

I just got Level 1 certified thanks to Joe, Erik, Eric, Austin, Josh and Abi(I can only hope to move like Abi does someday!). They were a fantastic team and I could thank each one of them individually for the many different things they each taught me. Thank you for moving me into the CrossFit world and thanks to CrossFit714 for hosting the course.
Erik, I loved the Incredible Hulk analogy for muscle ups and someday I will do it too!

Comment #226 - Posted by: Kim Sherwood at January 24, 2011 10:50 PM

m/31/5'10"/180

Out and back on the street.

2:26
2:30
2:45

The winds kicked by butt on the last one.

Comment #227 - Posted by: m t cowboyd at January 24, 2011 10:51 PM

16:12

Comment #228 - Posted by: hillmang at January 24, 2011 11:33 PM

as rx'd
3:12
3:14
3:04

Comment #229 - Posted by: jrome 32/5'8"/198 at January 25, 2011 1:09 AM

M/32/6'0"/80kg

13:05 RX'd
(2:52)
(3:03)
(3:09)

On an outdoor track in the cold, wind, and rain. Unknown and Unknowable.

I love the intervals. I find them to be a very effective training tool for increasing intensity.

Comment #230 - Posted by: BTS at January 25, 2011 2:32 AM

Anybody that thinks this isn't a workout has never run an 800m race. I've raced everything from 40 yard dash to a marathon and 800 def takes the most guts.

As Rx'd

3:10
3:12
3:13

Comment #231 - Posted by: KyMy at January 25, 2011 3:48 AM

M/30/174/5'10"

done on Tuesday 1/25/2011

on treadmill

3:30
3:24
3:29

total 14:22

Comment #232 - Posted by: Mark at January 25, 2011 5:54 AM

m/33/5'9"/180

subbed 1k row

4:07
4:10
4:12

Comment #233 - Posted by: lelliott at January 25, 2011 6:09 AM

2:39
2:54
2:56

Comment #234 - Posted by: MarcusG 30 5'9" 168 at January 25, 2011 6:13 AM

33/M/190

as rx'd

3:11
3:04
2:49

Comment #235 - Posted by: john g at January 25, 2011 6:59 AM

2:48
2:47
2:?? - My timer kept running after I thought I'd hit lap, so the last time was lost since I ran a cool down. I think it was around the same time though, as I wasn't feeling all that bad.

I also kept a slow jog between each set, mostly because that's what I use to do in cross. Can't wait to get outside and run though! Left glute is all tight from all left hand turns.

m/21/162

Comment #236 - Posted by: PETERPAN at January 25, 2011 7:18 AM

21:30

After breaking my leg in the Marine Corps I never thought I would run again. I am in my 7th week of Crossfit and even though my time sucks, I am pleased that I could run a mile and a half. The lame part is that in the Corps I used to run an 18:30 3 mile!

Comment #237 - Posted by: Chris Dogg at January 25, 2011 7:31 AM

Had to do it on a treadmill, but didn't rest the whole two minutes. Total time was 13:17.

Comment #238 - Posted by: Rggr at January 25, 2011 7:36 AM

M/51/153/1-1-06

3:30
3:35
3:59 (Whoa...wheels fell off!)

Total 15:04

I still stink at running.

Comment #239 - Posted by: bingo at January 25, 2011 7:40 AM

10:45, should have timed them separately like everyone else....

Comment #240 - Posted by: DavisBenDavis at January 25, 2011 7:41 AM

zero-sort recycling, problem solved.

Comment #241 - Posted by: Ben M at January 25, 2011 8:03 AM

2:48, 2:51, 2:57

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

Comment #242 - Posted by: mark nash at January 25, 2011 8:03 AM

I love Crossfit, but really, 250k is not a particularly large amount of money for a guy who makes 10 million a year.

I would love to see how a NFL DB or WR or RB would do against Crossfit's elite (given some time to practice the movements), but based on the financial rewards involved in both activities, I fear it would be a landslide to the NFL. In other words, if the best athletes in the world could make more money at Crossfit, they probably would.

Comment #243 - Posted by: joe at January 25, 2011 8:28 AM

First one was 3:42

For whatever reason I stopped timing each one after that...the second one was probably the same or maybe a little faster...the third one was slow

Did it at home on the treadmill...too cold/snowy to run outside...the treadmill here wears me out

Total time was 13:42

Comment #244 - Posted by: Cleveland at January 25, 2011 8:31 AM

M/65/189- Yep,hit the big 65-can I start over now?
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Total time:23:16

Comment #245 - Posted by: peejay2 at January 25, 2011 9:56 AM

M/43/5'11"/179

Total time 13:20

2:59
2:00 rest
3:11
2:00 rest
3:10

Run on our 400m course which has too many sharp turns for best times.

CrossFit Fortis
Glendale, AZ

Comment #246 - Posted by: Brendan at January 25, 2011 10:48 AM

m/28/5'7"/190

on treadmill (2%)

16:30 total time

FOB Todd, Afghanistan

Comment #247 - Posted by: Ty at January 25, 2011 11:23 AM

m/38/192

2:33 (PR)
2:50
2:50

This was tough!

Comment #248 - Posted by: Patrick at January 25, 2011 11:27 AM

m/29/190/6'

did the monday mobility WOD beforehand and legs felt amazing.

2:25
2:24
3:00 (ouch)

Happy with the first two though, thanks mobility WOD!

Comment #249 - Posted by: jeff at January 25, 2011 11:47 AM

m/37/215/5'11

On Treadmill @ 2% incline

4:04
3:49
3:56

Comment #250 - Posted by: Keith M at January 25, 2011 12:20 PM

outside

ran 1k warm up, 6:00

3:45
3:46
4:00

ran 600m warm down.

will do DL/DU tonight.

Comment #251 - Posted by: bert at January 25, 2011 12:22 PM

Ran 1/2 miles instead of 800 m. 2 min rest in between.

1st 1/2 Mile - 3:38
2nd 1/2 Mile - 3:34
3rd 1/2 Mile - 3:29

Total time (with 2 rests) = 14:41

Comment #252 - Posted by: fosterww98 at January 25, 2011 12:37 PM

Half miles instead of 800M on treadmill at 1% incline.
14:46

Comment #253 - Posted by: brett_from_wylie at January 25, 2011 12:45 PM

1 - 2:55
2 - 3:19
3 - 3:21

Comment #254 - Posted by: nappy at January 25, 2011 1:31 PM

32/m/5'10"/220

Substituted 1000m row for the runs.

3:52
3:59
4:05

Comment #255 - Posted by: D Craig at January 25, 2011 1:33 PM

m/45/170/67"

3x800m
3:21
3:32
3:25

Comment #256 - Posted by: Steve - CF Ocean City at January 25, 2011 1:43 PM

m/33/238/74"

3x800m
3:38
3:50
3:58

All with Christmas poundage applied

Comment #257 - Posted by: Hal Carmean at January 25, 2011 1:45 PM

3:55, 3:29, 3:40

it was pretty slick/icy on the track i ran on, probably would have gotten better times if i had a good footing. I personally like running in the cold (sub 20 degrees at night), keeps you going!

Comment #258 - Posted by: skrofl at January 25, 2011 1:46 PM

M/33/6'3"/200

Ran 1/2 Miles:
12:19

2:48
2:43
2:48

Comment #259 - Posted by: Ben S at January 25, 2011 2:06 PM

On the cove rd.

3:54
3:41
3:40

Comment #260 - Posted by: zman at January 25, 2011 2:49 PM

I thought I'd try a little something,
M/29/160
Sub 950 meters (the block around my house)
Wore a 30 lb SCBA (water filled SCBA)
5:32
5:52
5:49

I'm so proud, I could've sucked myself off!

Comment #261 - Posted by: Ian Bennett at January 25, 2011 2:52 PM

2:25,3:12,3:07

only 2 min rest was brutal.....

Comment #262 - Posted by: Kevin McClellan 49/195 at January 25, 2011 3:07 PM

Three rounds for time of:
Run 800 meters
Rest 2 minutes

3:20/3:36/3:30

14:26 total time with rest

Comment #263 - Posted by: Jeff M at January 25, 2011 3:23 PM

M/34/5'4"/142lbs
3:12, 3:16, 3:28

Comment #264 - Posted by: Matthew Burritt at January 25, 2011 4:08 PM

M/37/5'8"/180

Treadmill

3:23/3:23/3:45....total time 14:44

2 minutes rest seemed like 20 seconds

Comment #265 - Posted by: Tdot at January 25, 2011 4:18 PM

Treadmill
3:40-3:30-3:33

completed on tues

Laura f/48/5'7/155

Comment #266 - Posted by: power-girl at January 25, 2011 4:31 PM

3:23, 3:33, 3:33-used mapmyrun.com vs
5:37, 5:43, 5:42. ran up & down my street each round. thot i'd measured 400m ea way. 2/19/07

Comment #267 - Posted by: kevin o at January 25, 2011 4:49 PM

3:30
3:30
3:20

Runing on snow.

Comment #268 - Posted by: James at January 25, 2011 5:07 PM

M/42/180

As rx'd:

3:11
3:09
3:06

On treadmill.

More better faster

Comment #269 - Posted by: Marty at January 25, 2011 5:35 PM

16:44

Comment #270 - Posted by: myles456 at January 25, 2011 5:40 PM

New watch. unsure of individual times

avg time 3:08

Comment #271 - Posted by: lucien at January 25, 2011 7:07 PM

3:30, 3:10, 3:10

Comment #272 - Posted by: holmes11b at January 25, 2011 9:31 PM

Done on 1/25. Ran at Saguaro HS track.

Warmup with a run and a hard 400 in 1:20 (shoulda saved that).

3:22, 3:35, 3:45 (plus 4 mins rest)= 14:42

Gotta knock at least 30 seconds off of each of those. (Note - 1st 400 of first 800 was in 1:33 then second 400 in 1:48 - that's not good).

Comment #273 - Posted by: Dale_Saran at January 26, 2011 12:46 AM

2:11
2:13
2:06

Comment #274 - Posted by: Ryan at January 26, 2011 4:42 AM

M/39/185/5-10

As Rxd
3.06 at 77% , rest 2.04 at 68%
3.15 at 78% , rest 2.07 at 71%
3.45 at 77% , lost my glove and had to find it in the 30 degree air temp, while snowing, running to the stop sign past the commissary.

Good run with Abi, I won the first two.

Comment #275 - Posted by: Matt A at January 26, 2011 7:34 AM

.50 mile run (4 laps outside lane, upstairs track)
2:00 rest

8:23 (2:36, 2:55, 2:52) 01/24/2011

Comment #276 - Posted by: johnathon in seattle 29/58/168 at January 26, 2011 8:55 AM

been getting into CFE. Did the CFE warmup, which is 16 mins worth of running at different paces, intervals. then these 800s with a metronome, all at 10mph pace, so 3, 3, 3.

Comment #277 - Posted by: mr. blue at January 26, 2011 10:50 AM

been getting into CFE. Did the CFE warmup, which is 16 mins worth of running at different paces, intervals. then these 800s with a metronome, all at 10mph pace, so 3, 3, 3.

Comment #278 - Posted by: mr. blue at January 26, 2011 10:51 AM

subbed 1000m row

3.20
3.22
3.28

Comment #279 - Posted by: Charliesammut at January 26, 2011 11:22 AM

subbed 1000m row

3.20
3.22
3.32

Comment #280 - Posted by: Charliesammut at January 26, 2011 11:23 AM

I think it would be fun and interesting to see peoples home gym videos. It would help bring CF back to it's roots, and grant others the opportunity to see some knew ideas.

Comment #281 - Posted by: Jeff at January 26, 2011 2:06 PM

m/39/76/210

1000m rows

3:33
3:34
3:36

Comment #282 - Posted by: Chas at January 26, 2011 3:02 PM

3:54
3:57
3:56

Comment #283 - Posted by: leibc2 at January 26, 2011 3:05 PM

As rx total time 12:45
M/27/5'9/165 el paso tx

Comment #284 - Posted by: Mattc at January 26, 2011 5:02 PM

M/31/6'2/220

Jacked up achilles. Subbed Airdyne.

1 mile x 3
rest 2 min b/t

2:50/2:40/2:42

Comment #285 - Posted by: McNaughton at January 26, 2011 5:14 PM

14;50 total

Comment #286 - Posted by: JC at January 26, 2011 5:41 PM

2:38 2:42 2:48

FOB Tarin Kowt Fre Dept Afghanistan

Comment #287 - Posted by: Andrew Foster m/25/5'10/190 at January 26, 2011 6:21 PM

3:34
3:40
3:47

m/36/230

Comment #288 - Posted by: Toby D at January 26, 2011 6:29 PM

50 Push Ups/500 DU's/50 Push Ups
19:49

Comment #289 - Posted by: B. Rhaly at January 26, 2011 8:20 PM

2:15/2:19/2:23

Comment #290 - Posted by: amped 36/M/195/6' at January 27, 2011 5:09 AM

m/28/75kg/184cm
As rx:d, treadmill 1% incline.
-> 2:49, 2:49, 2:53

Comment #291 - Posted by: AndersB at January 27, 2011 5:51 AM

indoor track

11:45 (2:24, 2:38, 2:43)

Comment #292 - Posted by: cbecker at January 27, 2011 6:28 AM

3:48 per round

Comment #293 - Posted by: Michael m/48/5'9"/175/MI Survivor at January 27, 2011 10:45 AM

BWT:187
8::49
8::19
7::58

Comment #294 - Posted by: Buela at January 27, 2011 1:51 PM

A few days late

2:40
7:35 (2:55)
12:44 (3:09)*

* the neighbors dog came out and got underfoot causing me to break stride repeatedly and stop completely once.

Comment #295 - Posted by: JPW at January 27, 2011 2:20 PM

M/33/184/6'
15:04 - Cold,Snow,Ice. No excuses!

Comment #296 - Posted by: Montana03 at January 27, 2011 2:35 PM

2:56, 2:48, 3:09
3:24, 3:38, 3:39

Comment #297 - Posted by: Jbark60 6'1" 200 at January 27, 2011 6:02 PM

2:44
3:04
3:14

Tough. all runs on treadmill

Comment #298 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at January 27, 2011 6:21 PM

3:33
3:31
3:31
fastest i ever ran in my life!

Comment #299 - Posted by: Danielle Hawkins at January 27, 2011 8:14 PM

13.09
as rxd

Comment #300 - Posted by: Mad Max at January 28, 2011 1:07 AM

1. 3:05
2. 3:12
3. 3:11

Comment #301 - Posted by: Hunner, UAF at January 28, 2011 1:08 AM

800m x 3

Round 1 - 2.46
Round 2 - 3.00
Round 3 - 2.58

This was a tough one! Good session.

South Wales, UK.

Comment #302 - Posted by: Dewi Thomas at January 28, 2011 4:03 AM

Done on Treadmill @1%incline;
1- 3:37
2- 3:26
3- 3:30

Total Time w/rest: 14:41

Great Video from Glassman!

Comment #303 - Posted by: knodes at January 28, 2011 7:59 AM

Three rounds for time of:
Run 800 meters on treadmill 2% incline
Rest 2 minutes

3:30(8.6 mph)
3:27(8.7)
3:24(8.8)

Comment #304 - Posted by: Bells 38/195 at January 28, 2011 1:59 PM

F/32/5'1"/122
3 rounds:
1000m row with 2 minute breaks

17:35

Comment #305 - Posted by: Pgily at January 28, 2011 5:30 PM

Scaled to 800 meter row due to the snow. Rest as Rx'd.
2:49
3:05
3:21
Total time (including 2 minute break) = 13:15


"Mrs. Miyagi"
Scaled to 800 meter row due to the snow. Rest as Rx'd.
3:17
3:15
3:20
Total time (including 2 minute break) = 13:52

Comment #306 - Posted by: Miyagi m/30/169.8# at January 28, 2011 7:38 PM

As rx'd

1) 3:46
2) 4:00
3) 3:53

Comment #307 - Posted by: al deezy at January 29, 2011 10:33 AM

17.30, didn't rx, rested 3.35 each rep

Comment #308 - Posted by: Apolloswabbie 72.5 209 46yoa at January 29, 2011 8:07 PM

16:14

Coming off sore back from picking up child. Gentle paced 3.2km jog

Comment #309 - Posted by: JT at January 30, 2011 11:01 AM

First time posting. M/5'11"/180

as rx'd...with a short 4-5%grade hill in there
1)2:32
2)2:44
3)2:52

Comment #310 - Posted by: Bob B. at January 30, 2011 8:35 PM

Puppy scaled to 400m

9:07

Comment #311 - Posted by: Henry M/6'4/200lb/24years at January 31, 2011 10:53 AM

1 - 3.22
2 - 3.38
3 - 3.39

Comment #312 - Posted by: MikeyPaul/m/29/170/5'8" at January 31, 2011 7:21 PM

2:59
3:40
4:28

rested 2 & 3 minutes (the extra minute didn't really make me feel any better)

Comment #313 - Posted by: Callum at January 31, 2011 7:49 PM

oops ... last round was 3:28

Comment #314 - Posted by: Callum at January 31, 2011 7:53 PM

BrandX Scaled - Puppies

CFWU x2

3 round for time:
Run 400M

2:21
2:10
2:05

Comment #315 - Posted by: BigCurly13 at February 1, 2011 7:26 AM

M/23/70"/195#

As Rx'd

3:42
3:36
3:46

Wow. I am slow!

Comment #316 - Posted by: Bill Gibson at February 1, 2011 2:36 PM

Modified WOD:
3 rounds, each for time of:

1000 meter Row
2 min Rest

3:40, 4:02, 4:06

Comment #317 - Posted by: CER - M/36/205/6' at February 3, 2011 10:10 AM

M/23/5'11"/165

3:09, 3:08, 3:18

The worst part: I walked a little. I want to do this soon again, all sub-3.

Comment #318 - Posted by: Justin P at February 3, 2011 2:58 PM

21 minutes

Comment #319 - Posted by: Chris O. M/41/5'10"/211 at February 4, 2011 7:17 AM

treadmill

3:15
3:20
3:20

Comment #320 - Posted by: bookworm at February 4, 2011 10:28 AM

500M C2 Row, CFWU x 3

3:36 (Rockets)
3:35 (Chiefs)
3:40 (blew it)

Rest as Rx'd

Some "wall walks" as I suck at those too.

Comment #321 - Posted by: F15E_WSO/M/48/180 at February 4, 2011 1:10 PM

4:35
4:45
4:45

17:40 w/ rest

Comment #322 - Posted by: illis/m/29/5'9/165 at February 5, 2011 7:26 AM

3:04
3:02
3:03

could have sworn I was running faster each time to break 3min

Comment #323 - Posted by: schinizel/32/m/150ish/5'8 at February 5, 2011 1:09 PM

Row/Run/Row
3:36/4:42/3:50

Comment #324 - Posted by: martyc/6'/240/48/m at February 8, 2011 4:32 PM

Row/run/row
3:36/4:42/3:50

Comment #325 - Posted by: martyc/6'/240/48/m at February 8, 2011 4:34 PM

WOD #33 - Two weeks late with this one. Missed it the first time though so I used it as a substitute for a Hero WOD that was out of my league. Second WOD after doing CF Total in the morning. Done outdoors, 34 degrees, in a parking lot since the track still has snow on it.

CF Warmup - 1 x 10
3 x 800 (2 min. rests) - 19:06

M/42/5'11''/258

Comment #326 - Posted by: Pat Overton at February 8, 2011 8:31 PM

Me: 44yo/M/5'10"/184lbs/18%BF

Warm Up: Greg A's Warm Up.

WOD: Row 1000m x 3 rest 2 min. between rounds

1st round: 3:55
2nd round: 3:58
3rd round: 4:04

Toast.

Have Fun, Train Hard,

Billy

Comment #327 - Posted by: CrossfitBilly - Olympic Crossfit at February 14, 2011 11:12 AM

14:48

treadmill @ 3% incline (13-16kph)

3:27
3:40
3:41

Comment #328 - Posted by: zenoperegrinus at February 14, 2011 12:42 PM

15:03

treadmill@ 1% incline.

Comment #329 - Posted by: thenine/m/33/6'6/250 at February 14, 2011 3:20 PM

2:46, 3:20, 3:07

Comment #330 - Posted by: MoGreene at February 15, 2011 6:02 AM

2:56, 3:20, 3:17

Comment #331 - Posted by: Edwin 28/M/68"/170 at February 22, 2011 1:24 PM

1st 3:19
2nd 4:19
3rd 4:10

total time about 16:03

Comment #332 - Posted by: Andrew m/26 508/175 at February 22, 2011 3:01 PM

CFWUx1
3:17-3:19-3:13

Comment #333 - Posted by: Doug at March 21, 2011 5:52 PM

m/33/5'9"/165

Just did one 800m sprint. Tendonitis flaring up again in right achilles.

800m= 3:57

Comment #334 - Posted by: jiggastemple at May 4, 2011 1:14 PM

2:53
2:51
3:03

Comment #335 - Posted by: Michal at July 22, 2011 6:06 AM

3"27
3"37
3"48

Comment #336 - Posted by: Byung Chan Lee at July 25, 2011 3:56 AM

I'm curious here, not bashing...

Second day doing Crossfit (started yesterday) and already love it! However, I was wondering, what's the purpose of today's WOD? Wouldn't it make more sense to run a longer distance but non-stop (for endurance) or the same concept, but shorter distance (for speed)? I'd like to know =D

my time:

1. 2.56
2. 3.22
3. 3.07

Comment #337 - Posted by: Nick at July 27, 2011 8:13 AM

in B. Park

16:18

Comment #338 - Posted by: Manchild at July 30, 2011 10:03 AM
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