March 8, 2011

Tuesday 110308

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

Post times for each round to comments.

Compare to 100618.

BoatmanKBSwingExcessArch_th.jpg

Enlarge image

Soft abs and glutes lead to poor, overextended alignment at the top of the swing.


The CrossFit Games Open website is now live!


"Justin Judkins and the Maple Mountain Golden Eagles", CrossFit Journal preview video [wmv] [mov]


"Dede Moreno: CrossFitting with Osteopenia" - video [wmv] [mov]


"There are many qualities that make a great leader. But having strong beliefs, being able to stick with them through popular and unpopular times, is the most important characteristic of a great leader."
- Rudy Giuliani

Posted by lauren at March 8, 2011 5:00 PM
Comments

We have 3 feet of snow outside. What is a good alternative rowing "sprit" distance for this WOD??

Comment #1 - Posted by: Thomas at March 7, 2011 5:02 PM

@#1

I'd use a distance that I can row in under 15 seconds at a fast pace. I'd also set the damper on 10 for all short sprint work.

Comment #2 - Posted by: Lol Mettam at March 7, 2011 5:05 PM

sweet! snow sprints!

Comment #3 - Posted by: toddy at March 7, 2011 5:07 PM

Guiliani's quote implies a lot of bad people are great leaders

Comment #4 - Posted by: Adam at March 7, 2011 5:08 PM

Why such a long rest period? What is the methodology in regards to such a long rest? It will allow for fast sprints but this probaly wont be as METCONish as it may have been intended right? Anyhow, just here to learn.

Comment #5 - Posted by: Spartan6 at March 7, 2011 5:08 PM

Hands down... the WORST workout... EVER
this had me sprawling on the ground after my 5th round during the summer

Comment #6 - Posted by: Phil Cress at March 7, 2011 5:08 PM

great video Justin~ what a gift you have given your athletes. Well beyond their wrestling years they can continue to embrace CrossFit.

Best,

Kim Malz

Comment #7 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at March 7, 2011 5:10 PM

@#5...no offense, but if you aren't gasping for air after your 3rd or 4th sprint you aren't running fast enough! An all out 100M sprint is taxing....it's like tabatha I think....looks easy, really is not. Again, you must SPRINT the 100M not just a fast run.

Comment #8 - Posted by: tdot at March 7, 2011 5:14 PM

100m repeats are like an Oly lift. Nothing left on the table. Go hard!

Comment #9 - Posted by: Jman at March 7, 2011 5:25 PM

The 100 m sprint is my most dreaded exercise. The rest periods are just long enough to maintain "the suck"

Comment #10 - Posted by: Cody h at March 7, 2011 5:26 PM

A lot of bad people ARE good leaders. Leadership is just the ability to influence people to do what you want them to. Whether you're getting them to do good or bad things is another story...

Comment #11 - Posted by: Jared at March 7, 2011 5:42 PM

@ #8 - WOOOOOOOOO!

Comment #12 - Posted by: Pat Overton at March 7, 2011 5:46 PM

I'm curious about #5's question too so hopefully someone can answer it directly. While I do know the extended rest periods has something to do with activating a different metabolic pathway, I'm sketchy on the details. Now I reckon the extended rest has much in common with the same reasoning behind resting 3-6 minutes between 5 rep or fewer max-effort strength lifts. Although I wouldn't say it's not as 'metconish' as others - it's just a different stressor, not less of one.

Comment #13 - Posted by: collin thompson at March 7, 2011 5:48 PM

@4 Yes...Atilla the Hun, Genghis Khan, "Adolf" etcetera ad nauseum there is one in every "Banana Republic" that has ever existed and 100 who are eager to replace them. Perhaps Rudy wasn't thinking of that crowd...but how do we know what he was thinking or even if he really said that?

Comment #14 - Posted by: ian at March 7, 2011 5:52 PM

@ 5 and 12
In terms of working energy systems the rest period allows for your systems to recover.
This means each sprint should be the same time.
When you train this way, your lactate threshold is pushed beyond what it is now.
So this means that during the rest your lactate can be cleared from your muscles...it trains your body to clear lactate faster. This means that during a workout where there is no rest, you body will be better able to clear the lactate and therefore you won't feel that "burn" as soon or if you do, you will be able to push past due to your body's increased capacity for lactate clearing
Make sense?

Comment #15 - Posted by: Kendra Hall at March 7, 2011 5:55 PM

It would seem to me that the longer rest period allows you to really nail the sprints. Don't think of it as a met-con, think of it as 10 sets of a strength exercise (that happens to be running hard for a short distance). Shorter rests will be more met-cony, but the long rests are a good way to mix it up and really focus on the sprint speed.

Comment #16 - Posted by: sixer m/34/5'9"/160 at March 7, 2011 6:00 PM

#1

Since a 400m sprint equals a 500m row, I normally use 125m of rowing for every 100m of running. Hope this helps!

Comment #17 - Posted by: anthony at March 7, 2011 6:06 PM

i dunno i kind of like that first picture better...

Comment #18 - Posted by: mmm at March 7, 2011 6:13 PM

Takes me back to my track days!

Comment #19 - Posted by: Ron at March 7, 2011 6:20 PM

Watch for the tweaked/pulled hammies. Check the comments from 6/18/10, 'twas very common. Warm-up well and if you don't all-out sprint very often put the brakes on a little bit.

Comment #20 - Posted by: Mauricio at March 7, 2011 6:23 PM

So, just so I've got this right, the picture on the left is the poor form, right? I'm guess when they say "overextended alignment" they are referring to her arms going too far back causing her to lean forward? They should have explained a little better for us noobs.

Comment #21 - Posted by: Ryan at March 7, 2011 6:28 PM

#21 ... I agree.

Comment #22 - Posted by: Marty F at March 7, 2011 6:35 PM

One day, I hope, everyone wont look at every WOD as a MET-CON :) CF does an outstanding job of tying in methodologies from the many different faucets of the physical training world. This is very similar to an Endurance training WOD, just with a tad bit shorter distance. However, even long distance runners train with sprints as even they understand that the only way to get better is to "constantly vary." If you are interested in the ever expanding world of 'CF' and the many different options that allow you to train the many different pathways look at the CF Endurance site and try some WODs a few days a week, or even CF Football (scale as appropriate - the beauty of CF). Additionally, do something drastic and look at how "body builders" train for shows, as some of their rep schemes might blow you away. While deployed to Iraq, long before my CF days, I would find myself doing Back Squats and Dead Lifts at 225# for 100 reps. Not for time, but quality. Yes, these days my workouts lasted anywhere from 25-40 minutes depending on recovery, however, the results on strength gains were impressive. Now, I worked up to that weight and reps over time (I did have 52 weeks), however, it was worth it to see the change mentally and physically. If thats too "insane" try something easier like 100 L-Sit Pull Ups for time. When that gets too easy, try L-Sit Dips on Bars, then rings. Everything doesn't have to be balls to the wall, as you'll notice hitting those ever expanding pathways make for a great CFitter!

Comment #23 - Posted by: Alao at March 7, 2011 6:38 PM

ryan #21: They did explain it. The girl (I know its the same chick in both pics) is demo-ing the swing but Because she has weak glutes and soft abs she is forced to overextend when her body should be locked solid and everything lined up with mid-line stabilization. Because her hips roll the KBS could strain-injury- or worse in the lower back. Also because she is weak in those areas those fibers arent firing like they should and if swings were involved with other movements in a metcon or such type activity she would suffer more in her ability to complete the workout in a strength or conditioning kind of way. If you notice in the second pic the bell is lined up with her spine and the arch of her foot. It is more powerful, safe, effective and efficient this way.
This also just gave me a reason to stare at her ass for 15 mins.

Comment #24 - Posted by: Chris at March 7, 2011 6:39 PM

Wasn't the 2011 Games Site supposed to be launched today? Any word when it will be launched?

Comment #25 - Posted by: MDW at March 7, 2011 6:40 PM

#22 Ryan:

Overextension refers to midline stablization in this case. In other words, her back is highly arched in the left (poor form) picture. Maintaining active abs and glutes would keep her spine in a neutral position throughout the movement.

Comment #26 - Posted by: BC at March 7, 2011 6:44 PM

#14 a true max effort sprint relies basically solely on stored ATP in muscles, especially your first 2 or 3 sprints. Stored ATP is used very fast but also replenishes fairly quick. I believe the rest period is to allow time to do a true max effort sprint and not slip into the glycolic system by running 1000m as quickly as possible rather than 10 max effort sprints. Because of the length of this workout, you will definitely end up taxing all 3 systems, but the focus is the max effort sprint.

Comment #27 - Posted by: Derek at March 7, 2011 6:53 PM

Thanks BC.

Comment #28 - Posted by: Ryan at March 7, 2011 6:53 PM

Great Level 1 Cert at CF Atlas this weekend! Thanks so much for all of the insight and getting me totally fired up about CF again.

A little behind today. Started with some heavy back squats:
135x5, 225x5, 315x5
365x1, 385x1, 405x1, 435x1 (PR), 445x1 (PR)
10min rest then did wod from 26 Feb 2011:
21-15-9:
95lb SDHP
95lb OHS

6:41
2:46, 2:35, 1:19 splits

Comment #29 - Posted by: Kevin Bania, 28.9945 years, 5'10", 180lbs, New Berlin, WI at March 7, 2011 6:54 PM

The 90 second rest has to do with ATP pathway. I couldn't remember my physiology class from college as to ATP's specifics so I Googled...
"An adenosine-derived nucleotide, C10H16N5O13P3, that contains high-energy phosphate bonds and is used to transport energy to cells for biochemical processes, including muscle contraction and enzymatic metabolism, through its hydrolysis to ADP.
Read more: http://www.answers.com/topic/adenosine-triphosphate#ixzz1FyNllGnO

Fun stuff!

Comment #30 - Posted by: Heather Szabo at March 7, 2011 6:56 PM

The 90 second rest has to do with ATP pathway. I couldn't remember my physiology class from college as to ATP's specifics so I Googled...
"An adenosine-derived nucleotide, C10H16N5O13P3, that contains high-energy phosphate bonds and is used to transport energy to cells for biochemical processes, including muscle contraction and enzymatic metabolism, through its hydrolysis to ADP.
Read more: http://www.answers.com/topic/adenosine-triphosphate#ixzz1FyNllGnO

Fun stuff!

Comment #31 - Posted by: Heather Szabo at March 7, 2011 6:56 PM

Dirty Thirty birthday WOD for me. Probably row instead of run because I dislike treadmills and doing this outside probably won't happen.

Comment #32 - Posted by: Eric-CFNC at March 7, 2011 7:05 PM

Video of the day....

Debe, glad to hear that you are feeling better. Your squats and deadlifts looked great!

Comment #33 - Posted by: Pat Sherwood at March 7, 2011 7:09 PM

This is going to kill me.

Comment #34 - Posted by: Joey at March 7, 2011 7:10 PM

Running:
1:13.4
2:13.5
3:13.2
4:13.2
5:12.9
6:13.1
7:12.9
8:12.7
9:12.9
10: 12.1

Comment #35 - Posted by: Toto at March 7, 2011 7:17 PM

Come back after you sprint 10x100m and tell us if you still think 90 seconds is a long rest.

Comment #36 - Posted by: ACarey at March 7, 2011 7:20 PM

Agreed about the tweaked hammies. I do CFFB regularly, your hamstrings should be toast when you're done. And to answer the Met-Con thing this is a ME day just with sprints. These come up regularly on CFFB. Have fun !

Comment #37 - Posted by: jason s at March 7, 2011 7:22 PM

Just realized why my lower back hurts after kettle bell swings! Thank you for posting this picture and explanation, wish you would post pictures like this every day!

Comment #38 - Posted by: Sariah at March 7, 2011 7:29 PM

Anybody know the name of the song in the king kong vid a couple days ago? Maybe Tribe Called Quest or Q-Tip?

Comment #39 - Posted by: phil at March 7, 2011 7:32 PM

Kendra and Heather - thank you! Made great sense.

Comment #40 - Posted by: collin thompson at March 7, 2011 7:58 PM

I'm very much looking forward to the release of the open site! Hopefully it comes within the next 24 hours...

Comment #41 - Posted by: Joey at March 7, 2011 8:04 PM

M/28/5'10"/165#

15, 15, 15, 16, 16, 17, 16, 17, 17, and 16.

My brother was right, I don't know how to sprint.
I couldn't move my legs any faster but it wasn't a very taxing workout. 15 minuets after I was done I felt 98% recovered. Is that because I usually run 2+ miles at a time?

Comment #42 - Posted by: david r at March 7, 2011 8:21 PM

Regarding the quote that appears on today's post -
The irony. Does Rudy really know the meaning of what he said? He condems himself... and people don't think that character matters in the election of our leaders. Talk is cheap.

"There are many qualities that make a great leader. But having strong beliefs (like wedding vows), being able to stick with them through popular (good) and unpopular (bad) times, is the most important characteristic of a great leader (man/husband/father)."
- Rudy Giuliani

Comment #43 - Posted by: Andres at March 7, 2011 8:25 PM

So, where can one find these infamous Inov-8 230s in a color other than the flamboyant blue/azure. Come on--really?! Any advice/help would be much appreciated!

Cheers,
Tyler USMC

Comment #44 - Posted by: Tyler at March 7, 2011 8:54 PM

Whoa twins! One has better form.

Comment #45 - Posted by: Chris at March 7, 2011 8:57 PM

"There are many qualities that make a great leader. But having strong beliefs, being able to stick with them through popular and unpopular times, is the most important characteristic of a great leader."

A great leader is an individual who holds strong beliefs,true enough. But more importantly, a great leader exudes a rare confidence to admit when personal beliefs are wrong, when mistakes have been made. A great leader does not blindly adhere to party platforms,recalcitrant world views, or dogmatic convictions. A great leader shows a willingness to adapt and evolve. Which is why great leaders often grow before our very eyes.

A great leader displays humility, assurance and courage to not walk in front of his people, but to walk among them.

Comment #46 - Posted by: dahlberg at March 7, 2011 9:17 PM

@4, 14, and 41, those bad people were in fact (unfortunately) great leaders. Although their motives and intentions were bad..there leadership skills were extraordinary.

Comment #47 - Posted by: Mike Y at March 7, 2011 10:23 PM

#41, that's why a great leader can't be a politician. Being a "great leader" is very conducive to getting elected. To get elected you have to do and say enough to get the most votes, period.

As for the picture, I like the bad form better.

Comment #48 - Posted by: Eric Duechle at March 7, 2011 11:15 PM

Thank you for posting "Duck Butt" as we call it in kettlebell world! Maybe people will take a step towrds correction instead of imperfection!

Comment #49 - Posted by: Nic at March 7, 2011 11:31 PM

Leader /=/ good

Comment #50 - Posted by: gb at March 8, 2011 12:02 AM

Liked the Duck Butt picture. If people remembered to extend their HIPS when doing swings this wouldn't happen, would it? If the knee/hip extension is supposed to provide the thrust for the swing one wonders how you get the kettlebell to the top position when you stick your butt out like that?

Also, great wod. Now that the ice is melting away from the roads I look forward to actually being able to do the running WODs

Comment #51 - Posted by: Stefan N at March 8, 2011 12:25 AM

10 sprints as Rx'd with an average of 15 seconds. Dropped the rest period to 45 seconds.

Comment #52 - Posted by: gmarschner at March 8, 2011 1:06 AM

M/32/6'0"/211

Headwind Tailwind
1-16.72 2-15.74
3-16.83 4-15.82
5-17.55 6-16.11
7-17.02 8-16.38
9-17.47 10-16.48

Comment #53 - Posted by: Aaron D. Selph at March 8, 2011 1:45 AM

:19, :19, :18, :18, :18, :19, :19, :19, :18, :17
(slight uphill course)

Comment #54 - Posted by: gb 43/m/71"/185# at March 8, 2011 3:46 AM

m/42/5'6"/145

all under 15 sec. hammies a little sore from sunday wod. took it pretty easy.

Comment #55 - Posted by: duane at March 8, 2011 3:53 AM

Poor form, still looks hot though!! haha

Comment #56 - Posted by: Doug 6'6"/260/40 at March 8, 2011 4:13 AM

Assumed local YMCA soccer field was 100m...
00:15.22
00:14.07
00:12.53 mistake/early stop
00:14.05
00:13.60
00:14.19
00:13.56
00:14+ wrong button to stop
00:13.69
00:14.11

Comment #57 - Posted by: Jim 40/5'11"/170 at March 8, 2011 4:23 AM

F/40/5'6"/150

"odd" runs, up the street; "even" runs, down.

18:62
16:55
18:35
16:85
19:23
16:41
19:23
XX:XX (missed stop button)
19:28
17:61
19:59

quite a show for the neighbors, I'm sure; would all look and feel better with more weight off...

Comment #58 - Posted by: mom to five at March 8, 2011 4:56 AM

52M/5'10"/215
I'm probably stupid, but, it has now been 9 weeks since bi-lateral lumbar fusion and lamenectomy of l4/l5 along with the removal of their herniated discs. I've slowly worked through ROM exercises and decided to do 1RM. #225 bench, #315 squat, #275 DL and #165 clean. I included 5 30m sprints between exercise attempts. Pain free and excited for now.

Comment #59 - Posted by: stick at March 8, 2011 4:57 AM

Fountain of youth.

Comment #60 - Posted by: Kevin at March 8, 2011 5:10 AM

Watch out for pulled ham-strings. Last time I did this wod with 8 experienced crossfitters, 4 pulled a ham-string before the 10th set.

Check out Tony b. Comment from last time this came up.

Comment #61 - Posted by: Mike at March 8, 2011 5:15 AM

Pretty pumped, since I started crossfit this is the first WOD that I haven't had to scale one bit. Running slightly uphill:
:19
:19
:17
:17
:17
:17
:17
:18
:19
:18

Kicked my ass.

Comment #62 - Posted by: Steve Q. at March 8, 2011 5:43 AM

For any women with osteopenia or osteoporosis: Please read the recent research about Vit. D and how it can help if you are deficient. You can find tons of info on www.mercola.com

Comment #63 - Posted by: Kevin at March 8, 2011 5:45 AM

100 meter sprints.... I am going to need the puke bucket.
I assume the 90sec resting period gives a better workout by causing your heart rate to fluctuate?

Comment #64 - Posted by: 2LT Ernest at March 8, 2011 6:21 AM

yea, Tiffany!!!

Comment #65 - Posted by: reocel at March 8, 2011 6:43 AM

If you want a "death march, try 2 X 5 100M. Rest between runs same as run time. Example 15 sec 100M rest 15 sec. Then 5 min rest between sets. Makes the last 100M of a 400M stronger.

Comment #66 - Posted by: Tom at March 8, 2011 7:23 AM

Ten rounds for time, each of:
125 meter row.
Rest 90 seconds

22.8 | 22.7 | 22.5 | 22.5 | 22.7 | 23.2 | 23.1 | 22.9 | 23.0 | 22.4

Comment #67 - Posted by: Wayne - m/47/5'9"/185lb at March 8, 2011 7:31 AM

Nothing wrong with a little over extension every now and then. It's cathartic at times.

Comment #68 - Posted by: Glenn at March 8, 2011 7:57 AM

It is a good thing the track is covered in snow. This sprint workout just about killed me last time. I was sore for a week.

Made up Saturday's shoulder press WOD instead:

95
100
105
110
115
117.5(PR)
95

Comment #69 - Posted by: Kevin C. (M/52/5'11"/172) at March 8, 2011 8:09 AM

Soft abs and glutes may lead to poor, overextended alignment but it sure looks nice.

Comment #70 - Posted by: Terry Gilmore II at March 8, 2011 8:12 AM

Agree with #41.

Comment #71 - Posted by: Todd at March 8, 2011 8:13 AM

Go tiftastic!! :)

Comment #72 - Posted by: Ca at March 8, 2011 8:14 AM

left glute a little angry from working light power snatches Saturday and front squats yesterday.

The bright side~ I finally was able to take a barbell from the ground without my glute screaming at me.

Today: split jerk from the rack practice turned into a 15# PR! Hit 165# today-life is good.

Comment #73 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at March 8, 2011 8:22 AM

Question-Does the CF Joural subscription last a year from the date you subscribe or Jan 1 - Dec 31 regardless of when you subscribe?

Comment #74 - Posted by: Austin at March 8, 2011 8:24 AM

Wait, what? CrossFit for an individual with Osteopenia, unless massively scaled is a terrible idea. Considering the spine is where many of the fractures occur, anything with a deadlift or back squat (in the early stages of her process) will be a pretty high risk movement. In the long run, sure, CF would've been fine, but definitely shouldn't be done until she's increased her bone density via lower risk movements like jogging, push-ups, hand-stands, air squats, lunges, etc. Body weight first, added weight second.

Also, to Dede (if she reads this), get your bone density checked ASAP. You don't actually know if you have osteopenia until you get checked. You could have full blown osteoporosis. Regular checks are essential to maintaining bone health, especially to ensure medications and your lifestyle changes are being effective (and not counterproductive like it would be if you were overtraining).

Comment #75 - Posted by: Brent at March 8, 2011 8:36 AM

27/m/5'11"/217
Fast I am not
14:78 "fastest"
17:89 slowest

Comment #76 - Posted by: Nickosaurus at March 8, 2011 8:43 AM

Sprinted to corner and back on slippery ice covered sidewalk. Turning around was interesting.

25:75
24:11
23:07
23:45
23:61
24:03
24:05
23:56
24:03
24:12

Comment #77 - Posted by: Peter m/36/6'1"/173 at March 8, 2011 8:54 AM

#67 Austin, 1 year from when you subscribe

Comment #78 - Posted by: Todd at March 8, 2011 8:56 AM

26:28
22:04
24:69
23:07
22:12
21:92
21:69
22:50
21:83
26:42

Comment #79 - Posted by: rox 45/5'4"/120 at March 8, 2011 9:01 AM

M/39/6'1"/175

13:35
13:32
13:45
13:39
13:37
13:50
13:39
14:00
13:52
13:58

Comment #80 - Posted by: chad81 at March 8, 2011 9:09 AM

Bench Competition coming up sat and snow on track:

Scaled to 1:00 sprint on, 1:00 off for 20 minutes

Just got my affiliation approved!

Devil Dogg CrossFit! GET SOME!

Semper Fi,

Chris

Comment #81 - Posted by: Chris Dogg at March 8, 2011 9:22 AM

M/51/153/1-1-06

2006 Re-boot. Splitting up the day. Strength first.

Sumo Deadlift (first time) 5 rep sets. Topped out at 255 (form got soft so shut it down). Then 20 x 190 x 1 (PR is 200).

Will run or row 5K after office for 060413.

Comment #82 - Posted by: bingo at March 8, 2011 9:31 AM

#14-
Mr. Giuliani’s quote is correct. Those you named in your post (“Atilla the Hun, Genghis Khan, "Adolf" etcetera ad nauseum”) WERE good leaders by definition. He wasn't referring to whether or not the leader was on the right or wrong side, just the quality that he considered most important to a good leader.

Merriam-Webster defines leader as: "person with commanding authority or influence." No matter our personal beliefs or morals, all those you named absolutely fit that definition.

Comment #83 - Posted by: Chris in Fort Worth at March 8, 2011 9:40 AM

M/56/5'9"/148
17:8
17:3
16:7
17:3
17:1
17:7
18:0
17:6
17:4
18:1
Back after my week off.
Doing 3 on/1 off days and
3 on/1 off weeks.

Comment #84 - Posted by: CBland at March 8, 2011 9:55 AM

@ #64: The CFJ lasts a year from the date you subscribe. As a subscriber (and without blowing smoke up anyone) I can tell you there's an upside to subscribing, and there's a downside. The upside is that at the price it's probably the least money you'll ever pay for the most useful info (video, MP3, and PDF) on any form of fitness worldwide. The downside is that once you subscribe you won't be getting much bedtime activity. No sir, you'll be glued to your computer screen watching, listening, and reading when you should be in the sack taking care of your homework. ;-)

Comment #85 - Posted by: Wayne - m/47/5'9"/185lb at March 8, 2011 10:07 AM

The general purpose of max. intensity, short reps with long recovery is to train your neurological pathways and central nervous system. It teaches your muscles fibres how to fire properly, and in the correct order for maximum efficiency. I.e., improving muscle fibre recruitment. I was a competitve distance runner up until a few years ago, and we would throw in cycles of this type of training just to teach the body how to run more efficiently. Some sprints were even as short as 40yds. These workouts are extremely taxing on your central nervous system (and hammies as other posters have noted).

In regards to the ATP pathway, that's not entirely correct. ATP is the end product of substantially all energy-generating processes and is what is used to generate muscle contractions. 100m sprints usually tax your phosphocreatine (PCr) system and are alactic. Depending on level of fitness, 90 seconds rest will probably cause the body to use the lactic system as the workout progresses. Shortening the rest changes the dynamic of the workout, moving it more into a lactic workout and away from the fibre-recruitment benefits described above.

Anyways, I hope this makes sense, and I think it's what they had in mind when designing this workout. Please correct me if I'm wrong. Happy running.

Comment #86 - Posted by: Scott at March 8, 2011 10:11 AM

Rowed
18.8 - 18.7 - 18.3 - 18.0- 18.1 - 18. 1 - 18. 1 - 18.1 -18. 1 - 18.1

Comment #87 - Posted by: SB at March 8, 2011 10:15 AM

M/28/5'9"/140
15
15
15
15
15
15
16
16
16
16
I messed up and only rested 45 sec b/n each.

Comment #88 - Posted by: Ben at March 8, 2011 10:20 AM

Quite a W.O.D. Three people warned me of possible pulls on the hammies, but I did this anyway. Didn't pull them, but after round 4 or 5, my legs were tighter than a drum. That 1:30 rest is just long enough to tighten up if you don't do small stretches in between.
17.90(hit the clock late)/16.92/17.13/17.40/16.48/16.32/17.17(jelly legs on this one)/16.42/17.26/16.05.

Comment #89 - Posted by: preacherman at March 8, 2011 10:28 AM

18, 17.6, 16.3, 16, 16, 17.3, 16.3, 18.2, 18.5, 17.8
rx'd (100m = qty (109) 3'steps roughly paced in a back alley)

Comment #90 - Posted by: Ted - Ocala, Florida (35/190/6'1") at March 8, 2011 10:39 AM

I made up Sunday's workout:
7 MUs (scaled to 2 pullups / 2 dips per muscle up *dips were with 10# assist)
15 deads @ 155#
30 walking lunges
22:11

Comment #91 - Posted by: Carole F/52/5'6"/133 at March 8, 2011 10:47 AM

Congrats to Fit Mom! What a tremendous PR today! Keep up the "smart" recovery process.

Comment #92 - Posted by: Carole F/52/5'6"/133 at March 8, 2011 10:50 AM

Tuesday 110308
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

we didn't get to the track so Brady paced off what he thought was 100m so I didn't really keep all the times. No real reason to compare.

But best was 12.8 worst 13.9 ish.

Comment #93 - Posted by: NikNichols42yo 5'7'' 165lbs at March 8, 2011 10:53 AM

14,15,15,14,15,15,15,16,17,16 seconds on a flat but S-turning driveway

hit a few 95 lb thrusters and 50 percent trots wake up the hammies ahead of time

Comment #94 - Posted by: TRN III at March 8, 2011 10:58 AM

35/M/6'00/189

15.75
15.28
15.03
15.32
15.81
15.10
15.69
15.66
16.16
15.37

Comment #95 - Posted by: Dan D. at March 8, 2011 11:02 AM

15.41
15.37
14.47
15.03
14.84
15.80
14.65
15.44
14.84
15.75

Comment #96 - Posted by: goose M/25/6'/190 at March 8, 2011 11:03 AM

75 yds

12.63
12.96
13.15
12.94
13.11
13.16
12.97
12.91
13.26
12.96

Self timed

Comment #97 - Posted by: Andy Reiman at March 8, 2011 11:27 AM

3 lengths of basketball court, so only 85m sprints. Laaaame.... but still a good WOD!!!
1. 15
2. 15
3. 15
4. 15
5. 15
6. 16
7. 16
8. 15
9. 16
10. 16

Comment #98 - Posted by: Parker at March 8, 2011 11:38 AM

F/41/5'4"/118
Ran outside, slippery.
Fastest: 16
Sloweest: 20
Most were 18-19

Comment #99 - Posted by: Heather Szabo at March 8, 2011 11:40 AM

M/33/6'3"/200

14.4" Avg. 15:54 Total.

Comment #100 - Posted by: Ben S at March 8, 2011 11:46 AM

Rowed:
19
18
19
18
18
18
17
17
17
17

Comment #101 - Posted by: travis reese m/24/175/68 at March 8, 2011 11:58 AM

19.25
19.31
16.80
17.26
16.49
16.69
16.09
16.32
16.74
16.74

Comment #102 - Posted by: Jonblaze at March 8, 2011 12:00 PM

HI 22
LO 17

Spring-ish slush-sprints!

Comment #103 - Posted by: james.patrick [M/48/66"/135] at March 8, 2011 12:01 PM

11
12
12
12
11
11
11
11
12
11

Comment #104 - Posted by: TylerV at March 8, 2011 12:17 PM

18, 16, 16, 16, 15, 15, 15, 16, 15, 14.

Comment #105 - Posted by: Bas at March 8, 2011 12:17 PM

43/m/176cm/73kg

Self timed

15.1 PR
15.7
16.2
16.5
16.4
16.4
16.7
16.2
16.6
16.1

Comment #106 - Posted by: Memuc at March 8, 2011 12:23 PM

Last Current
14:52 13:98
14:47 14:20
14:28 13:63
13:58 14:01
13:42 13:48
13:38 14:03
14:04 13:27
14:83 14:14
15:26 13:34
15:82 14:01

Comment #107 - Posted by: ferb44 190# at March 8, 2011 12:28 PM

Didn't think keeping perfect splits was necessary if you're pushing it out hard each time, but it went something like

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

About the third one I honestly thought I would hurl but somehow I kept it down. Also on six I think i only rested 75 seconds but I'm not too sure. Feeling pretty beat in my legs now!

Comment #108 - Posted by: Jabib at March 8, 2011 12:31 PM

Accidentally hit 12 total. Didn't realize it till I was looking through my watch splits.

14.1
13.4
14.1
14.1
16.0 (sloppy start)
13.5
14.2
13.9
13.8
13.0
13.3
12.9

Comment #109 - Posted by: Kris S at March 8, 2011 12:35 PM

she's HOTT!

Comment #110 - Posted by: cookie-puss at March 8, 2011 12:37 PM

22/m/170

all times were between 15.1 and 15.9 but i had two questions

1. when you take your 90 second break do you walk back to your starting point or just run the opposite direction

2. todays workout was quicker than i wanted can i throw in some jump rope after to extend it or does that defeat the purpose of a short workout

Comment #111 - Posted by: Ben at March 8, 2011 12:38 PM

?, 15:71, 15:10, 15:04, 15:08, 15:10, 15:09, 14:94, 14:61, 14:77
Took a few tries to get watch functions down while running. Slight tailwind.

Comment #112 - Posted by: Jette 41/M/5'11"/175 at March 8, 2011 12:38 PM

12.9 fastest
13.89 slowest
rest of the reps inbetween

Comment #113 - Posted by: D. Swan at March 8, 2011 12:50 PM

outside about 100 meters, ground a little slippery but flat and straight

16
16
17
17
18
18
18
18
19
19

Comment #114 - Posted by: Johannes Bjorkstrand at March 8, 2011 12:51 PM

m/45/185

10 sprints range fr 13.8- 16 sec

Comment #115 - Posted by: cosmo at March 8, 2011 12:59 PM

18.76
16.14
18.53
17.66
19.01
18.27
17.66
16.80
18.83
18.08

Comment #116 - Posted by: Sinal M/31/5'9"/215 at March 8, 2011 1:02 PM

Stumbled across this and it almost made me sick to envision people trying to protest a true hero's goodbye. Those people will never know true love and sacrifice for one's brothers. At least there are still some patriots out there though!!
http://www.buzzfeed.com/mjs538/westboro-church-gets-tires-slashed-locals-refuse

Comment #117 - Posted by: Patrick at March 8, 2011 1:05 PM

12.24
12.11
12.27
12.18
12.40
12.58
13.11
11.87
12.34
12.36
The distance was approximate, but good consistency. The best and worst time came right after another and deep into the WOD, interesting.

Comment #118 - Posted by: Magnus 25/5'8"/160-165 at March 8, 2011 1:19 PM

Round 1 - 15.22
Round 2 - 14.88
Round 3 - 15.47
Round 4 - 14.94
Round 5 - 15.08
Round 6 - 14.85
Round 7 - 15.45
Round 8 - 15.20
Round 9 - 15.47
Round 10 - 15.17

Comment #119 - Posted by: Ken Mitchell at March 8, 2011 1:19 PM

Male/39/5'9"/209 lbs
Self Timed
1-15.7
2-16.3
3-16.5
4-16.7
5-17.1
6-17.3
7-18.3
8-19.2 *Bad Start
9-18.5
10-17.7

Comment #120 - Posted by: LUNATIC at March 8, 2011 1:26 PM

Brings back windsprints in good old HS track:

M/47/6'/175

distance very approximate, up and down the street odd/even:

19.8
19.1
19.7
19.4
20.2
19.4
20.1
18.8
20.3
18.1

Comment #121 - Posted by: Jomo Frodo at March 8, 2011 1:36 PM

CFWU x 3, then WOD as Rx.

14.2
15 ish (missed hitting timer button)
15.3
15.7
16.4
15.2
16.6
16.5
16.2
15.7

Straight/level/dry ground, on sidewalk in front of gym. Distance measured using www.runningahead.com website map route feature, confirmed by pacing it off. Got better in the later sets by standing up straighter and pulling harder with glutes/hams.

Tough WOD! I was winded.

Comment #122 - Posted by: Sheldon N (M/33/6'/183) at March 8, 2011 2:08 PM

M/40/74/190
Subbed 125m row

23.0
23.0
22.4
22.6
23.5
23.1
23.1
23.4
23.9
23.7

Comment #123 - Posted by: Pete at March 8, 2011 2:19 PM

#105 Ben,

1. You can walk around to recover during those 90 seconds, but I would recommend not walking back to the starting point. Just do the 100m intervals back and forth, back and forth.

2. You should do the Crossfit Warmup (in the FAQ), or some kind of skill-based warmup, prior to the WOD. The warmup plus the WOD is plenty of stimulus for the day, but if you want to work on some weaknesses afterward (like double-unders), more power to you.

Comment #124 - Posted by: Latham M/30/200 at March 8, 2011 2:22 PM

M/55 (as of tomorrow)/180
800m
7 - 60lb DB squats
800M

THEN

16
21
14
20
21
18
20
21
23
21

Old and slow...That's my motto

Comment #125 - Posted by: Brian Saling at March 8, 2011 2:25 PM

Round 1 - 14.88
Round 2 - 15.47
Round 3 - 14.94
Round 4 - 15.08
Round 5 - 14.85
Round 6 - 15.45
Round 7 - 15.20
Round 8 - 15.47
Round 9 - 15.17
Round 10 - 15.20

Comment #126 - Posted by: Ken Mitchell at March 8, 2011 2:29 PM

Concerned about pulling a hamstring. Stretched (not enough apparently) and ran 440m slowly. Self-timed on a high school track.
22.12
20.60
17.53
17.56
17.27
18.27 (sure enough, tweaked left hamstring)
35:81
32:41
29.12
26.32
Should have stretched more, maybe warmed up by running a couple more laps.

Comment #127 - Posted by: John (M/52/5'10"/169 at March 8, 2011 2:31 PM

Yesterday: 9 burpees for day 9

Today: 10 burpees for day 10 of my 100 day burpee challenge.

WOD: I had no way of measuring 100M, so I did..
Ten rounds of:
14 sec all-out sprint
Rest 90 seconds

Comment #128 - Posted by: Sarah (f/121/5'4") at March 8, 2011 2:31 PM

Subbed 125 meter row as well.

23.6
21.0
21.5
22.1
22.4
23.1
23.7
23.7
23.3
22.9

Comment #129 - Posted by: Eric - CFNC at March 8, 2011 2:39 PM

Good workout for me...

1. 13.80
2. 14.59
3. 14.39
4. 14.39
5. 13.49
6. 13.85
7. 14.49
8. 14.59
9. 14.49
10. 14.59

Comment #130 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at March 8, 2011 2:57 PM

39M/5'10"/170#

W/U: 400m run, 2x.

As Rx: 12.81 - 13.65 - 13.79 - 13.59 - 13.83 - 13.59 - 13.76 - 13.14 - 13.72 - 13.47.

C/D: 400m walk.

New 100m sprint PR at 12.81 by 0.46. Runs on outside track (47F, 42% humidity, wearing VFF). Came into this fealing worn out. So I was happy/surprised to set a new PR. Last time my first sprint was 14 seconds and the remaining were in the 13s. This time my best sprint was first. Left calf started getting tight on the 7th round. Only felt in during the walks between rounds. Really feeling it now.

Comment #131 - Posted by: rjf (Since 07-20-07. WOD no. 996) at March 8, 2011 3:17 PM

Subbed 90 meter row.

17.6
17.3
17.3
17.8
17.3
17.9
17.7
17.9
18.3

My 100m run is between 15 - 16 secs so tried to pick a distance of similar time. Would rather have run but school track is covered with snow and ice. Also temp outside is -20 celcius.

Comment #132 - Posted by: Ronnieboy at March 8, 2011 3:29 PM

18.75
17.65
17.6
16.66
17.2
17
16.83
17.32
17.31
17.76
Ran on grass next to the track. First time running since knee surgery in October. Was nervous about my knee (and now a bit sore). But roughly as fast (or slow) as I was last June when this came up.

Comment #133 - Posted by: Jim S at March 8, 2011 3:30 PM

18:97
19:94
20:62
20:78
21:53
22:12
23:31
24:43
22:28
23:34
This WOD crushed me!

Comment #134 - Posted by: Drewpy at March 8, 2011 3:31 PM

1. 20.1
2. 20.22
3. 19.45
4. 20.3
5. 20.02
6. 19.80
7. 19.55
8. 20.20
9. 19.80
10.19.31

ran my last one the fastest...cuz i was runnin for the puke bucket. crushed!

Comment #135 - Posted by: Lace at March 8, 2011 3:35 PM

Did this at the ROcky River Boat Launch parking lot after an hour of yoga (since I was stiff as a board)...did it in the row of spots farthest from the water starting at the stop line and going to the tip of the 2nd island...it was 100 big steps

18.5
17.6
17.8
17.9
18.7
18.8
20.2
18.8
22.2
20.8

Wore me out...I was dragging at the end

Comment #136 - Posted by: Cleveland at March 8, 2011 3:43 PM

Second WOD ever... and I can see why this is such an awesome place to be. Happy with my first three runs in the 19's. The ninth was pleasurable misery. Ten was just because I couldn't quit with only one more left.
Let's see how day three turns out.

Comment #137 - Posted by: NewToCrossfit at March 8, 2011 3:47 PM

M/23/180

13.46
13.98
14.50
13.1
13.96
13.29
14.56
14.09
14.62
13.9

Much more consistent this time around than last. Had some stopwatch issues around set 3 and 4 so that might explain the weirdness going on there. Pretty happy with that. Would have liked a sub 13s sprint. Next time.

Comment #138 - Posted by: Jordan D. at March 8, 2011 4:00 PM

110m sprints
16-16-17-17-15-15-16-16-15-16

Comment #139 - Posted by: matt cosimini 5'6"/m/195 at March 8, 2011 4:21 PM

16:24

Comment #140 - Posted by: ccraft at March 8, 2011 4:27 PM

Row 200m on C2
43.1
42.7
40.7
39.5
39.7
39.0
39.6
42.3
42.3
39.8

Comment #141 - Posted by: Kyle A. at March 8, 2011 4:27 PM

If I could have done this outside on a track i think it could of been a bit faster. I had to do this on a little track that is about 103 meters a lap. The turns really slow you down on a sprint. Avg: 15-17 seconds a lap.

Comment #142 - Posted by: Law at March 8, 2011 4:29 PM

19:20
19:01
18:44
18:13
21:38 (Traffic)
19:12
18:92
19:82
18:24
18:30
Walked out 110 Yds on Small oval Track at Y.
Then
30 K's to E's
then
25 Pushups.

Comment #143 - Posted by: dyagg at March 8, 2011 4:35 PM

CFW
I should have rowed
53/m/6’/215

Comment #144 - Posted by: Pete In Sun City at March 8, 2011 4:37 PM

As RX'd
15.6, 16.3, 16.6, 16.9, 17.1, 17.6, 17.4, 17.6, 17.4, 16.8
Obviously not much of a sprinter.

Comment #145 - Posted by: Edwards M/14/5'11/160 at March 8, 2011 4:44 PM

All between 16-17

Comment #146 - Posted by: M. Honcho M/32/5'10"/180 at March 8, 2011 4:50 PM

In grass at Patriots Park soccer field (330' measured with wheel) uphill/downhill:
16.88/13.76
14.49/14.11
14.53/13.97
14.6/13.88
14.79/14.45

fast 13.76
slow 14.79

definitely a stress test, glad I didn't pull anything, legs are twitching. PR is 11.7 from high school (17 years ago) on a track with blocks.

later,
b

Comment #147 - Posted by: brian p m/34/5'8"/169 at March 8, 2011 4:52 PM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 2 HSPU per round
Jog 400M. Run 200M, Jog 200M.

As rx’d:
19:41- 19:35 – 19:92 – 20:94 – 20:38 – 21:10 – 21:48 – 21:57 – 21:85 – 22:66
Compared to 100618: min: 18sec max: 22sec
Foam roll after

Comment #148 - Posted by: Sesoku at March 8, 2011 5:05 PM

As rx'd, no track, measured out 120 paces and ran that as 100m:

15.41, 14.83, 13.79, 14.00, 14.09, 13.74, 13.61, 14.44, 14.17, 14.22

"It is wise to direct your anger towards problems - not people, to focus your energies on answers - not excuses." ~William Arthur Ward

Comment #149 - Posted by: Espinosa m/26/5'11"/165 at March 8, 2011 5:06 PM

thanks Carole for the shout out! :)

Comment #150 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at March 8, 2011 5:13 PM

not sure the exact distance... think it was pretty close

All 13 or 14 seconds, self timed

Comment #151 - Posted by: Marky Mark at March 8, 2011 5:25 PM

M/23/5'11"/165

As rx'd: 14.96, 15.15, 15.34, 15.90, 16.67, 16.43, 16.41, 17.09, 17.15, 17.08.

Comment #152 - Posted by: Justin P at March 8, 2011 5:28 PM

Caught in filter.

As Rx: 12.81 - 13.65 - 13.79 - 13.59 - 13.83 - 13.59 - 13.76 - 13.14 - 13.72 - 13.47.

Comment #153 - Posted by: rjf (Since 07-20-07. WOD no. 996) at March 8, 2011 5:52 PM

Fastest was 12.3 and the slowest was 12.9. I was trying to get one in the 11's but no luck. All was self timed.

Comment #154 - Posted by: Tom at March 8, 2011 5:55 PM

14.16
13.90
14.35
14.47
15.46
14.72
14.70
13.80
14.96
13.75

Rx, on a track.

Comment #155 - Posted by: hillmanb at March 8, 2011 5:56 PM

m/51/158
1=15
2=15
3=15
4=17
5=16
6=17
7=20

Comment #156 - Posted by: DAVID LINGLE at March 8, 2011 6:10 PM

did hotel helen instead

3 rds
400m run
21 50# kb
12 burpees (jumping over bench)

12.49

Comment #157 - Posted by: controlfreak at March 8, 2011 6:20 PM

m/18/184/5'11

chose to just do track workout instead since it was just running. then went and worked on Olympic lift form.

Comment #158 - Posted by: Kevin A. at March 8, 2011 6:36 PM

well....hurt my hammy.. I DID warm up and I WAS cautious....I guess someone had to do it.
I think its just a tweak...icing a lot and hope to be better for next week for sectionals.
Lots of rest and work on upper body stuff I guess for now.

Comment #159 - Posted by: Kendra Hall at March 8, 2011 6:46 PM

Rowed instead: 23.3, 23.4, 23.6, 23.3, 22.8, 22.6, 22.5, 22.8, 22.7, 22.6

Comment #160 - Posted by: thinlizzie at March 8, 2011 6:48 PM

Rowed 125 Meters fan at 10. Cold and snowing outside.

Time/Watts/Strokes per minute
24.2/421/37
24.2/411/35
23.5/421/36
23.7/416/35
23.5/421/38
23.6/449/36
23.5/455/36
23.0/449/35
22.9/455/37
23.0/449/37

Weather cleared up in the afternoon. So I took my daughter and dog to soccer practice. My dog and I ran 100m sprints. Never run sprints with an Australian Shepherd he kept running back in forth in front of me trying to herd me. Ran 5 sprints but didn't time them. Good news was that I didn't pull a hamstring.


Comment #161 - Posted by: Jim D. 50/M/165/5'11" at March 8, 2011 6:59 PM

14.50
14.24
14.38 (best) previous best was 14.44
15.40
14.87
15.60
15.65
14.85
14.77
14.40

Comment #162 - Posted by: Raph at March 8, 2011 7:49 PM

WOD #50! - Do I get a prize? I know, I know, CrossFit is its own prize. So far so good. Didn't keep track of the individual sprint times because, to be honest, I didn't want to carry my phone while I did them. Only ran the sprints about 75% speed as my hamstrings were "crackling" (?) after about the fourth and didn't want to push it. Good workout though. Caught up on the shoulder press 3 rep max in the afternoon.

Warmup - 400m jog, some agility runs, stretch
Total time with rests - 18:45

M/42/5'11''/258

Comment #163 - Posted by: Pat Overton at March 8, 2011 8:18 PM

Did this on treadmill coudn't keep time. Took forverf tp get speed up each round

Comment #164 - Posted by: Rosie in Atl at March 8, 2011 8:38 PM

We ran on uneven, distressed asphalt/worn chert/gravel incline/uphill. We ran up 100m and then walked back down 100m while the 90 sec rest clock was ticking... LOL! No rest for the weary...
:27
:27
:28
:28
:28
:29
:29 Definitely NOT a sprinter, but hanging in fairly close w/the younger guys/gals... F/44

Comment #165 - Posted by: Lisa P at March 8, 2011 8:40 PM

cfwu(pushups instead of pullups, no dips, reg squats, no be)

100 paces on grass at park

13"97
14"30
14"57
14"79
15"34
15"28
15"10
15"54
15"32
15"44

Just how I remembered this workout from last June...unpleasant.

Comment #166 - Posted by: Tim 34/5'10/165 at March 8, 2011 8:55 PM

I subbed bicycle sprints but should have checked the WOD as all I remembered was 10 sprints. Anyway, I went by time with 10 minutes warm up and 5 minutes cool down

10 rounds
:45 sprint
:60 rest

Comment #167 - Posted by: dingrr 52/m/166 at March 8, 2011 10:21 PM

Barefoot on grass, self timed
17-16-15-16-16-16-16-15-16-16

Last time was 16-15-15.... so a bit slower but probably due to nasty DOMS from the 110304 squats WOD I did on monday.

Sprints will cure DOMS, right!? :)

Comment #168 - Posted by: Chris in Perth, Oz at March 8, 2011 11:17 PM

Subbed 125m row.

22.9
21.9
21.6
21.7
21.3
21.7
21.9
22.1
21.8
21.6

M/39/6'5"/215

Comment #169 - Posted by: bigredSFO at March 8, 2011 11:51 PM

Obviously a treadmill is not the best for thi WOD

All rounds at max 16km/h for 23 seconds each.

1-2 0*
3-4 2*
5 3*
6 4*
7-9 6*
10 8*

Comment #170 - Posted by: coyo at March 9, 2011 12:32 AM

M/43/5'11"/190

~100m (ran on soft dirt/grass)

18.13
17.36
17.89
18.55
19.23 (didn't stop watch on time)
18.46
19.73
18.70

Got too dark
Self-timed

Comment #171 - Posted by: nutfam at March 9, 2011 2:47 AM

13.10
14.69
16.21
15.19
15.39
17.39
15.95
?
15.38
14.93

Some of these I forgot to hit the lap button for a half second or so.

27/m/5'8"/150

Comment #172 - Posted by: Matt Laney at March 9, 2011 5:20 AM

She is gorgeous.

Comment #173 - Posted by: Steve at March 9, 2011 5:21 AM

12.9
13.1
13.1
13.2
14.1
15.2
14.2
14.4
14.8
15.0

As RX'd, and for anyone that knows what it is- on an outdoor mondo track
23/m/5'11"/168

Comment #174 - Posted by: JMac at March 9, 2011 7:24 AM

Did 10 x 100 but did not time them.

Comment #175 - Posted by: Rggr at March 9, 2011 7:29 AM

Btwn 13-15 each sprint..
Hammies feel saucy! :)
Shoutout to SpitFire CrossFit in Balad, Iraq!

Comment #176 - Posted by: Don M at March 9, 2011 7:40 AM

CFWU x3

14.6
14.8
14.8
15.3
15.9
15.8
16.3
15.9
16.7
15.8

Comment #177 - Posted by: Matthew at March 9, 2011 8:32 AM

I know these times are BS, but I still haven't figured out why.

13:49
13:02
11:66
11:01
10:89
11:68
11:85
12:63
13:94
13:18

At Oxnard College track, on the back straight. I've emailed the director of Athletics, and he says it is 100M as far as he knows. I'm going back there today to measure it with GPS. It's probably 80 meters or some weirdball distance. Avoiding this silliness is one of the reasons I always try to get to a real track for WODs like this.

Congrats on the PR Kevin!

Comment #178 - Posted by: mas 54/M/155 at March 9, 2011 9:00 AM

CFWU X3

14:77
15:25
14:81
15:16
20:16
17:38
18.13
17.15
18.83
16.32

Comment #179 - Posted by: Rusty M/30/182/5'11" at March 9, 2011 9:46 AM

Estimated distance on my street, as the school track is covered with snow and ice. Did not time.
Did 11 sprints, and it felt good, the cool air cleaned out my lungs.

Comment #180 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at March 9, 2011 10:55 AM

16:20 total including rest

Comment #181 - Posted by: K17 m/32/191/6'3" at March 9, 2011 10:56 AM

Wow. So I did not time my individual sprint but rather my rest time for a total 16:05. I didn't carry a pen and paper while sprinting so I subtracted the 810 seconds of total rest (9 rests of 90 sec) from the total of 965- gives me 155 seconds of run time- averaged out to 15.5 seconds. Look to improve that time. For me it's easier than writing it all down after each sprint.

Comment #182 - Posted by: kevin s/ 74"/215/36yo/SJAFB at March 9, 2011 11:08 AM

19.25
19.31
16.80
17.26
16.49
16.69
16.09
16.32
16.74
16.74

Comment #183 - Posted by: brittk at March 9, 2011 11:42 AM

18.63
18.02
17.54
17.57
17.72
17.41
19.38
18.12
17.06
17.22
In the street while raining. Very sloppy conditions.
m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

Comment #184 - Posted by: mark nash at March 9, 2011 11:50 AM

Sub: 10 X 60 Sec jump rope with 60 sec rest.

Comment #185 - Posted by: gatorhill at March 9, 2011 1:09 PM

Flu day 3. Feel better. Couldn't make self sprint.

Comment #186 - Posted by: onepostandimout at March 9, 2011 2:00 PM

1 - 17
2 - 17
3 - 16
4 - 16
5 - 16
6 - 16
7 - 16
8 - 17
9 - 16
10 -16

Comment #187 - Posted by: liv4tris at March 9, 2011 2:55 PM

completely guessed on all of them. this one is nearly impossible without someone else to time you.

21/m/5'11"/173

Comment #188 - Posted by: Logan S at March 9, 2011 4:22 PM

M/65/182-Ten rounds, each for time of:
100 meter Sprint slight downhill grade on 1,3,5, etc.
Rest 90 seconds
18.65,18.78,18.91,17.72,18.02,19.35,18.75,20.19,
19.34,21.00

Comment #189 - Posted by: peejay2 at March 9, 2011 4:24 PM

M/34/142lbs/5'5"

Ran on treadmill that topped out at 14mph.
16 seconds each run

Comment #190 - Posted by: Brandon Burritt at March 9, 2011 4:41 PM

Treadmill at 1.0% incline 20:02.

Comment #191 - Posted by: PhilH m/40/5'10'/210/Crossfit Bday: 10 Sep 10 at March 9, 2011 4:49 PM

M/52/215

1 - 20
2 - 17
3 - 17
4 - 18
5 - 18
6 - 18
7 - 18
8 - 18
9 - 18
10 - 18

Uneven gravel

Comment #192 - Posted by: JOe at March 9, 2011 4:55 PM

21-19-18-17-ish, then on 9th run felt right hamstring pop... mild injury. Geesh!

m/54/172.5 .67 mi run wu 4:42

Comment #193 - Posted by: kevin o at March 9, 2011 4:57 PM

17:37
10 .10 mile runs with 1 minute rest between.

Comment #194 - Posted by: Linwood Wright at March 9, 2011 5:12 PM

1:48
1:45
1:48
1:46
1:48
1:46
1:49
1:47
1:49
1:46
do the math

Comment #195 - Posted by: myles456 at March 9, 2011 5:50 PM

12
12
13
12
13
13
13
13
13
13

* as Rx'd on a high school track.

Comment #196 - Posted by: MarcusG 5'9" 165# at March 9, 2011 7:29 PM

24 / M / 5'9" / 135lbs

20
20?
21
22
23
23
24
22
25
22

My timer didn't start on round two; probably 20 seconds, though.

Comment #197 - Posted by: BC at March 9, 2011 9:23 PM

did 6 hill sprints with Ross - KILLER!

Comment #198 - Posted by: Jack - Hitchin at March 10, 2011 5:05 AM

10 rounds 100 meter Row
20, 19, 18, 18, 17, 18, 18, 18, 17, 18

Comment #199 - Posted by: B. Rhaly at March 10, 2011 8:20 AM

subbed 125m row.

all times were between 21.1 (3rd round) and 22.1 (2nd round). battling shin splints at the moment, so couldn't do the sprints.

Comment #200 - Posted by: thesomnambulant at March 10, 2011 9:27 AM

rowed instead-
24
24
23.2
23.3
25
25.4
25.3
24.2
25.3
24

Comment #201 - Posted by: em :) at March 10, 2011 12:54 PM

Sub'd: 15' st. bike intervals, level 15. After dumbell/squat WOD (Bolling gym)
Last time:
10 x 100m as rx'd, 16:13
times were between 12-15"
PM, park, barefoot on grass (SW wind a factor)

Comment #202 - Posted by: Ajax at March 10, 2011 1:39 PM

Slowest: 19:30
Fastest: 15:30

Comment #203 - Posted by: James m/28/155/5'7" at March 10, 2011 1:56 PM

17:50 curved course behind J9 bldg

Comment #204 - Posted by: greg 39/6'3"/220 at March 10, 2011 7:26 PM

EJ
M/37/167
all 16-17 second range with flat-footed, standing start, timed myself
EJ

Comment #205 - Posted by: EJ at March 10, 2011 8:43 PM

M/39/185/5-10

Final Results:
Shoulder press.
LTC's first time at this, he did very well.
3 reps each

LTC
95-105-115-125-135-145-155-175(f on first lift)- got 155 again I think...well done

Then worked some form with OHS, he certainly has "a technique" for OHS, but will get better soon.

CDR
95-105-115-125-135-145-145-155

Then we ran 10 suicides, I was normally 5-8s ahead, but we always startedt at the same time for the next run, so LTC paid for being slow with less rest instead of full 90s.

Splits were:

35s-36-35-35-35-37 (slipped and fell down)-36-35-35-35= total time = 19.29 avg HR at 68%, pk at 78%, cal = 330.

All in all a good workout.

We shall see how the GC did with his 12 min AMRAP with BP and Back Sqt after his meeting.

Go Team!

Comment #206 - Posted by: Matt A at March 11, 2011 6:31 AM

Only had a treadmill

10 sets at max speed of 12mph for 20 seconds. 90 seconds of rest b/w.

Comment #207 - Posted by: ds at March 11, 2011 6:39 AM

done on treadmill, 1%incline avg. speed 9.0 - 9.5

ran 10 16second sprints.

Comment #208 - Posted by: knodes at March 11, 2011 7:36 AM

18-19 second range. Slight downhill w/ headwind in one direction, slight uphill w/ tailwind in the other. The hill was harder than the headwind.

Comment #209 - Posted by: Michael m/48/5'9"/175/MI Survivor at March 11, 2011 11:20 AM

D & R - did all 10, but not timed.

Comment #210 - Posted by: BigCurly13 at March 11, 2011 1:17 PM

all under 14

Comment #211 - Posted by: lucien at March 11, 2011 5:23 PM

Total time 16:27

Comment #212 - Posted by: amped 36/M/195/6' at March 12, 2011 4:25 AM

03/11/2011:

Sub'd. 100m c2 rower

1:30 - 1:22 avg 500m

18-16 sec

Comment #213 - Posted by: Tommykrackcorn at March 12, 2011 8:35 AM

As Rx'd.
14, 13, 14, 14, 14, 15, 15, 15, 15, 16


"Mrs. Miyagi"
As Rx'd.
16, 15, 16, 16, 17, 16, 16, 16, 16, 17

Comment #214 - Posted by: Miyagi m/31/167.2# at March 12, 2011 9:12 AM

1)15:07
2)15:31
3)15:34
4)16:12
5)16:00
6)16:22
7)17:28
8)16:84
9)16:93
10)16:69

Comment #215 - Posted by: al deezy at March 12, 2011 9:18 AM

Did the best with what he had today. NOT 100m... closer to 100 yards but not the full distance.

38/m/6/190
~7 seconds for each sprint x 10

29/f/501/140
~8 seconds for each sprint x 10

Hoping next time we can run the track and actually hit 100m

Comment #216 - Posted by: Jeremy A. Olive at March 12, 2011 4:13 PM

03/12/2011 Completed at CG Substituted Concept C2 Rower:

18-16 seconds.

Ended with 1:22

Comment #217 - Posted by: tommykrackcorn at March 13, 2011 9:00 AM

CFWU x 3; YHS Track

18
17
17
17
17
17
16
17
17
17

goal to keep everything under 18, no hand held stopwatch and getting the Casio started and stopped is no easy feat.

Comment #218 - Posted by: F15E_WSO_M/48/6'/175 at March 13, 2011 12:50 PM

10X
18 on treadmill

Comment #219 - Posted by: footdoc at March 14, 2011 8:49 AM

Straight kicked my butt!

Comment #220 - Posted by: elveel at March 14, 2011 8:13 PM

100 yard Dash:

17, 17, 17, 18, 19, 19, 20, 19, 19, 19

Comment #221 - Posted by: CER M/36/200/6' at March 15, 2011 11:38 AM

sub: 4 rds of 400M w/ 2 mins of rest

1-1.31
2-1.29
3-1.32
4-1.38

Comment #222 - Posted by: MikeyPaul - M/29/5'8"/170 at March 15, 2011 4:41 PM

15.21
14.1
15.1
14.1
15.1
14.1
15.1
14.1
15.1
14.1
Seems to be a pattern here of running to and away from my wife. I also don't understand why I was suspiciously consistent. I am not going to over think it because I am just happy to do some sprints.

Comment #223 - Posted by: Chewuchjeff m37/5'9"/193 at March 16, 2011 7:40 PM

2011-03-17: Sub 10rnds/3min HP@9. Snow on track.
2010-06-18: 16mins total@14:31-14:79.

Comment #224 - Posted by: gs at March 17, 2011 12:04 PM

Had problems with my timer, but I was able to time the last 4 sprints which were all between 15 and 16 seconds.

Comment #225 - Posted by: Mik at March 21, 2011 2:34 AM

m/32/5'8"/170lb

10x100m sprint (50m out and back)

0:19, 0:17, 0:17, 0:17, 0:17, 0:17, 0:17, 0:17, 0:17, 0:17

probably would have been faster if it was a straight sprint but I think the turn around slowed me down a little

Comment #226 - Posted by: Adam Hamm at March 21, 2011 10:45 AM

30,27,22,23,23,23,22,23,20,19,18
Treadmill, incline .5

Comment #227 - Posted by: Chris O. M/41/5'10"/210 at March 21, 2011 12:46 PM

as rx'd - unsure time

Comment #228 - Posted by: dsm19 M/32/6'0/210 at March 22, 2011 7:31 PM

Ten rounds, each for time of:
125 meter Row
Rest 90 seconds

23, 24, 24, 23, 24, 23, 23, 24, 23, 23

Kept rowing at a slow pace during the 90 seconds, which typically ended up being longer than 90 seconds, though. Despite changes, liked the WOD.

M/26/5'11''/200

Comment #229 - Posted by: Kent at March 23, 2011 2:41 PM

14, 13.61, 14.74, 14.87, 15.79, 15.11, 17.11, 16.42, 15.53, 15.10

as rx'd. used a track on a friends compound with 100m marked. started well with a great second sprint but it caught up with me by the mid stages. didn't give it everything towards the end and it shows in the 17+. aim to keep it below 15 next time.

Comment #230 - Posted by: zenoperegrinus at March 24, 2011 8:23 AM

28/m/5'8"/192

Treadmill, 12 mph each round
1) 0 degree incline
2) 1.5 degrees
3) 2 degrees
4) 2.5 degrees
5) 3 degrees
6) 3.5 degrees
7-10) 4 degrees

Ran on treadmill .06 miles (0-8.5 mph), and then cranked it to 12 mph from .07-13 miles.

Comment #231 - Posted by: Justino at March 26, 2011 12:45 PM

As RX'd at Memorial Park track:

19:21
15.67
15.45
16.22
17.00
16.83
16.71
17.22
16.85
16.64

Felt good to run fast (relatively speaking). Form broke down a little bit and times indicate, but still ok. Did 2x20 yds of high knees, butt kicks, shuffle, karioka and backpedal to warmup.

Comment #232 - Posted by: Chris Newport at March 26, 2011 1:08 PM

Didn't do. Worked out at Triangle instead.
see 6/18/10

Comment #233 - Posted by: jrm at March 26, 2011 8:47 PM

went to the track for some consistency. Pretty hilly around the house, but I swear there an incline there too...
20.13
17.98
18.58
17.71
21.02
18.34
21.36
18.61
22.08
18.65
Happy with the "downhill" times. still faster than last time.

Comment #234 - Posted by: illis m/30/170/5'10 at March 27, 2011 5:39 PM

15,15,15,14,15,14,15,14,15,15

Comment #235 - Posted by: Faleep at March 28, 2011 9:07 AM

Did this workout on 3/31/11. I ran outside in the parking lot. I rode the bike for 5 minutes to warm up. Then I did one round of the CFWU plus low-ab isometrics, OH TRX squats, TRX reverse Y, T, Y, and push-ups.

14
15
14
?
14
14 (Rested 2.5 minutes while I went and found a water fountain)
?
?
14
14

I felt pretty good. My starts could get better. I was picking up my foot (negative step) and I felt like I was leaning back too much towards the middle part of my sprint (keep my core tighter). The other thing is that my right calf and abdominal sections felt more sore after finishing.

This was a tough workout. I felt really gassed afterward.

Comment #236 - Posted by: RJB7 at March 31, 2011 4:05 PM

Me: 44yo/M/5'10"/184lbs/16%BF

Warm Up: Greg A's Warm Up without the pullups.

WOD: 10 x 150m rows 90sec rest in-between sets

150m Rows: I used average Watts to measure my performance. My best ave watts was 448 on my third round and my ave watts was 313 on my ninth round.

It took me about 25 seconds for each row which is longer than a 100 meter sprint time but I think it gave me the same effort level.

I rowed instead sprinting because I pulled my left calf running. Its almost healed now.

Have Fun, Train Hard,

Billy

Comment #237 - Posted by: Crossfit Billy at May 4, 2011 11:38 AM

600m jog around track, followed by moveprep and some stretching
14.69-15.34-15.14-15.98-16.54-16.47-16.29-16.65-15.73-15.97
Don’t know why I bother with the sprint times since grossly inaccurate because I have to find the stop button on my watch while running :P

Comment #238 - Posted by: Doug at May 9, 2011 6:15 PM

not sure I picked the correct markings on the track for 100m.
Used ipod to track times so there is some considerable error on some of these
17.1 / 15.5 / 18.6 / ? / 17.1 / 16.7 / 19.6 / 20.5 / 17.9 / 16.2

Comment #239 - Posted by: mlt at July 24, 2011 4:29 PM

not time

Comment #240 - Posted by: Michał at September 15, 2011 7:16 AM

not time

Comment #241 - Posted by: Michał at September 15, 2011 7:17 AM

A few thoughts:

In light of the comments about pulled hamstrings, I believe it is somewhat irresponsible of crossfit to put this workout up with out building towards it for a few weeks. Even the Again Faster video on this WOD (see mainsite) talks about pulled hammies and quads.

Ask anyone who has worked with track athletes: even advanced sprinters coming out of strength building phases do not sprint more than 40 meters for several training sessions on the track, allowing their bodies to prepare for the explosive strain put on the legs through all out sprinting.

Additionally, 90 sec between reps is no where near enough rest for injury prevention and/or speed improvement, so I must assume this workout is meant to train anaereobic capacity primarily.

On the same note, if you pulled a hamstring or are feeling extremely sore tomorrow (or for several days) in the hammies after doing this workout, take it as a message that you should be incorporating more high quality, fully rested sprinting reps into your training (hill sprints, agility work, 10-40 meter springs, etc.). I think many crossfitter's neglect this aspect of their training, and will see major benefits in their athleticism, strength and power through adding more sprinting.

note: lactic acid filled legs running 200 m sprints as part of a WOD (i.e. 2 days ago's) does not count as sprint training, and likely works as a detriment to overall sprint quality and technique.

Comment #242 - Posted by: Joe Rini at October 19, 2011 7:29 PM

15.0
14.5
15.3
15.6
15.3
15.8
17.4 woooah bad
17
15.7 Screaming down the street
18 (dead)
gotta get that 13 warmup your sprint by doing short little sprints to prep.

Comment #243 - Posted by: charbs 195/m/26 at October 20, 2011 3:00 AM

14.3
14.5
14.5
14.7
14.9
14.8
15.1
15.4
15.6
15.9
100m; 60 sec of rest

Comment #244 - Posted by: alejandro at October 23, 2011 6:15 AM

18.4
18.6
17.5
17.5
18.1
20.1
22.9
21.4
21.3
19.9

Comment #245 - Posted by: dcyn at May 14, 2014 8:35 AM

12.7 - 13.8 seconds (last time was 13.3-14.5)

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

Comment #246 - Posted by: Manchild at June 21, 2014 7:35 AM
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