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

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

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.

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

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.

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

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

Will it be faster or slower this time?

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

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.

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!

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

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

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

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

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.

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

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.

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

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

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!

RIP Mr. LaLanne

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

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

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)

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

#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.

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

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

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...

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.

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!!!

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

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

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.

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

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.

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!

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/

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.

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

2:47, 2:58, 3:10

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

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.

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.

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

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

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

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.

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

Thank you Jack Lalanne.

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!!!!!!!!!

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

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

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.

bingo - you are the man brother!

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

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!!

@ #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.

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

Total Time w/rest: 14:35

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.

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.

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?

2:50
2:52
2:52

I think tomorrow deserves a Jack LaLanne quote.

RIP

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....

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!

19:23

Back is also rocking from yesterday

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.

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

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.

* while I lacked*

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

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

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

3:37
3:23
3:35

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!

2:52
3:02
3:01

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

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

M/38/5'10"/170#

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

Done on indoor short track

3:00
3:00
3:06

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

3.03, 3.05, 3.03

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

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!

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

About 19 min run/walk (counting breaks)

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

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...

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.

On a treadmil @ 1% incline:

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

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.

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

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?

29/m
tready - 14km/hr x3 x800m

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.

26/m/200/70''

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

it was 1 degree farenheit out...chilly

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

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!

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

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

F/35/110lbs/5'0"

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!

as rx'd

2:47
3:17
3:14

after deadlift & du wod.....

"Liberal fascists" Haha

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

Mussolini would be ashamed

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

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

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

Memorial WOD for Jack Lalane!

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

31/M/6'0/185

2:37, 2:57, 3:00

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

really good wod, my lungs are on fire :)

13:25, the workout made me dyslexic

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!!

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

Treadmill - 2% incline
13:20 total

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

6:15 Rx'd.

Whoop!

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

M/56/5'9"/152

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

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

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.

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!!

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

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.

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.

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

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!

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

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

10.50

@ 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.

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

2:31; 2:42; 2:45

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

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

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

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?

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

3:06
3:13
3:48

Treadmill with 1% incline.

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)

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

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.

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.

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!!!

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.

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

2:52 2:49 2:44

treadmill

RIP Jack LaLanne

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

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.

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!

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.

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.

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

First, did yesterday deadlift/double under WOD:

6:14, with 165#

Then, did two 800's on treadmill:

3:32 and 3:32

Jeff @ 2.0
12:44 total time including rests.

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.

41 male/165 lbs

3:08

3:02

2:55

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

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...

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

M/17/165/5'11"

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

Total time 8:51

m/45/185

2:49
3:00
2:57

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

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

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

m/32/235

3:03
3:22
3:37

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.

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."

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.

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.

3:03, 3:20, 3:25

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

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!

2:45, 2:52, 2:56

3:31
3:18
3:09

9:58

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.

on a treadmill

3:30
3:14
3:09

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!

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

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

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

Total time: 14:34

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

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.

3.47
3.58
3.55

2:50
2:56
3:00

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

13.56

3:00
3:08
3:20

15:19 start to finish

17:56

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

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

13:49

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

3:45
3:50
4:10

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

cfwu

.5 mile on treadmill at 2%

3'05"

2'54"

3'13"

runs in Vibram 5 fingers

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

as rxd
2.46
2.59
3.02

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

On the track
rest times ~2 min
14:36

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

13:57 total

m/32/5'8"/170lb

on treadmill at 1.5%

3:10, 3:11, 3:10

83 163 180

17:19

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

Row 1000m x3

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

15:07

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

‎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

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

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.

RIP Jack Lalanne - one of my true idols

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

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

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

7.5 for 5.5 laps
9.0 for 1/2 lap

15:46 including rests

3:20 3:19 3:20

35/M/6'00/189

Treadmill at %1 incline

13:52 total time with rest

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

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

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

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'

M/15/5'7/155

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

M/26/5'10/170

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

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

2:57
3:00
2:52

1/2 mile on treadmill at 2.0 incline

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

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.

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

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.

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...

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

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

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.

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

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

16:28 with 4 mins of rest

Subbed 1K rows:

3:32, 3:36, 3:43

Throat burned after!! Always does.

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!

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.

16:12

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

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.

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

M/30/174/5'10"

done on Tuesday 1/25/2011

on treadmill

3:30
3:24
3:29

total 14:22

m/33/5'9"/180

subbed 1k row

4:07
4:10
4:12

2:39
2:54
2:56

33/M/190

as rx'd

3:11
3:04
2:49

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

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!

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

M/51/153/1-1-06

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

Total 15:04

I still stink at running.

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

zero-sort recycling, problem solved.

2:48, 2:51, 2:57

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

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.

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

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

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

m/28/5'7"/190

on treadmill (2%)

16:30 total time

FOB Todd, Afghanistan

m/38/192

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

This was tough!

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!

m/37/215/5'11

On Treadmill @ 2% incline

4:04
3:49
3:56

outside

ran 1k warm up, 6:00

3:45
3:46
4:00

ran 600m warm down.

will do DL/DU tonight.

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

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

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

32/m/5'10"/220

Substituted 1000m row for the runs.

3:52
3:59
4:05

m/45/170/67"

3x800m
3:21
3:32
3:25

m/33/238/74"

3x800m
3:38
3:50
3:58

All with Christmas poundage applied

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!

M/33/6'3"/200

Ran 1/2 Miles:
12:19

2:48
2:43
2:48

On the cove rd.

3:54
3:41
3:40

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!

2:25,3:12,3:07

only 2 min rest was brutal.....

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

3:20/3:36/3:30

14:26 total time with rest

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

M/37/5'8"/180

Treadmill

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

2 minutes rest seemed like 20 seconds

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

completed on tues

Laura f/48/5'7/155

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

3:30
3:30
3:20

Runing on snow.

M/42/180

As rx'd:

3:11
3:09
3:06

On treadmill.

More better faster

16:44

New watch. unsure of individual times

avg time 3:08

3:30, 3:10, 3:10

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).

2:11
2:13
2:06

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.

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

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

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.

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.

subbed 1000m row

3.20
3.22
3.28

subbed 1000m row

3.20
3.22
3.32

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.

m/39/76/210

1000m rows

3:33
3:34
3:36

3:54
3:57
3:56

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

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

14;50 total

2:38 2:42 2:48

FOB Tarin Kowt Fre Dept Afghanistan

3:34
3:40
3:47

m/36/230

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

2:15/2:19/2:23

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

indoor track

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

3:48 per round

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

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.

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

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

2:44
3:04
3:14

Tough. all runs on treadmill

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

13.09
as rxd

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

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.

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

Total Time w/rest: 14:41

Great Video from Glassman!

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)

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

17:35

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

As rx'd

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

17.30, didn't rx, rested 3.35 each rep

16:14

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

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

Puppy scaled to 400m

9:07

1 - 3.22
2 - 3.38
3 - 3.39

2:59
3:40
4:28

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

oops ... last round was 3:28

BrandX Scaled - Puppies

CFWU x2

3 round for time:
Run 400M

2:21
2:10
2:05

M/23/70"/195#

As Rx'd

3:42
3:36
3:46

Wow. I am slow!

Modified WOD:
3 rounds, each for time of:

1000 meter Row
2 min Rest

3:40, 4:02, 4:06

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.

21 minutes

treadmill

3:15
3:20
3:20

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.

4:35
4:45
4:45

17:40 w/ rest

3:04
3:02
3:03

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

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

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

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

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

14:48

treadmill @ 3% incline (13-16kph)

3:27
3:40
3:41

15:03

treadmill@ 1% incline.

2:46, 3:20, 3:07

2:56, 3:20, 3:17

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

total time about 16:03

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

m/33/5'9"/165

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

800m= 3:57

2:53
2:51
3:03

3"27
3"37
3"48

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

in B. Park

16:18