May 5, 2011
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Michael Winchester 10:13, Lance Cantu 10:16.
Post time to comments.
Compare to 100202.
Camp Dwyer, Afghanistan.
While the CrossFit Games site is in update mode check out our Facebook Page and YouTube Channel.
Update on the Open: Week 6.
"CrossFit Kids With Tanya Wagner", CrossFit Journal preview video [wmv] [mov]
"Strength and Endurance Tool" with Jeff Martone - video [wmv] [mov]
"Do you want to know who you are? Don't ask. Act! Action will delineate and define you."
Posted by lauren at May 5, 2011 5:00 PM
- Thomas Jefferson
Good to see Jeff Martone back on the main site again...ya know.
I love the "where we puke on weak people" sign on the tent in the photo!
Does anyone know where to get the pull bars they had in the instructional videos for the open?
Does anyone know where I can buy the pull up bars they were using in the instructional video for the open?
Wow, and I thought my C2 Model B was gritty.
Love the picture! Definitely had some good times working out here with RCT-7.
This workout looks awesome. One question though is how do I run backwards on a treadmill.
Not safe to run where I workout backwards....
Go to local high school track to do this wod. No traffic, plus it has lines to keep you in your lane. Very interesting wod if you haven't ever done it before...
That picture is too excellent for words!
Should have included some of the users.
FML CrossFit!!!!! Thanks to all who came by our "gym" and puked on the weak. RCT-7 and UTSOC Det 1
Quick question. Due to rehab, I'm restricted from running so want to do this on the elliptical. Any suggestion on how to do it? Just go for the amount of time and effort that it would take me to run 800/400 meters?
I served with Griff in Iraq and will be thinking of him as I do this WOD. He was a great man and anyone that knew him is a better person because of it. Griff, I love and miss you brother!
Fran as rx'ed.
Moooooovin on up
Moooooovin on up!
If there was ever any doubt about how durable the concept 2 is, this should put it to bed. Love the whole setup
I agree. Some excellent photos here @ "the Atlantic monthly camp dwyer".
Fortunate enough to have a couple of months parental leave with my new son. I can't recall if (over the years) you've indicated you have children. Anyway, this little boy (who daily asserts his moral [if not intellectual] superiority over me) has given me that much more motivation to keep fit (though I am still able to hold my own with him at jolly-jumper soccer (which of course in Canada we call "Jolly Jumper Foot Hockey").
Today's WOD: Warmup: 4k walk#26 (weight of son in snuggly) Work: 4km Erg, Bear Complex: 5 rounds of 10 #95.
And, the crossfit games open is quite something - for those with gripes, remember this is something without precedent (which of course in Canada we describe as "sui generis").
i did the "jeremy" WOD with 75lbs for the overhead squats and added an extra set of 5 to make it an even 50 reps then went out for burger then came home and did the "griff" WOD for dessert
I'm not in agreement with the run "backwards" exercise here. How is that functional fitness? In what real world cases do we run 1/2 mile backwards? Shuttle runs or dodge runs (rapid changes of direction) seem more GPP/Functional to me.
Just a thought.
11:41 as rx'ed
Running backwards doesn't come naturally for people like me. Always prefer to face towards the enemy...
Any suggestions on a suitable sub using a) a rower or b) a skipping rope.
3:14, 2:30, 3:48, 2:31
Room for improvement on the second 800m run.
Outdoors on a 400m sand track.
Will we be able to watch videos on the games site? There's a link to the week 6 update, but all we can view is the results.
I served with Griff back in Iraq and was there the day he passed. He is and will always be a great man, dad, and leader. I miss you brother
Ozzy - #20
"Running backwards doesn't come naturally for people like me. Always prefer to face towards the enemy..."
Do you mean running "away" doesn't come naturally? Or that you always prefer to "race" towards the enemy? Because as written, that's quite a puzzling little snippet!
Thighs were burning during the backward segments - after all the recent WODs with squats.
@ Leo It is functional. If you play sports sometimes you have to run backwards. Playing football in high school and college I would run backwards, well over 1/2 a mile, everyday.
Navy SEAL honored with warship bearing his name
Engaged in a frenzied firefight and outnumbered by the Taliban, NAVY LT. MICHAEL MURPHY made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan's Kunar Province in 2005.
@ 35 Dr JOnes,
I was about to post the same yahoo.com link for the Murph destroyer. Without this crossfit thing that i took up a couple of years ago, i might not have known who Lt. Murphy was, so for that:
THANK YOU Crossfit.
griff i will get to you later this week.
15:50 as RX'ed, running up and down the street in Kabul with ANP laughing at me.
Day 30 of 100DBC, and 100 assisted muscle-ups (e.g. from a crouch).
11:02 as Rx'd
I ran track for years, but nothing compares to running backwards after two days of squat work!
I won't be able to do this WOD, my legs gave up yesterday on my last sets of Front Squats...definitely need to rest after 4 days of Squatting and soccer :S
The leaderboard on games.crossfit.com STILL DOESNT WORK. It's great for viewing the top 35, but then useless because there's no "next" button to navigate to the next page.
I am 15 years old and have been reading off the main page for a while now. I created the following wod for me and a couple of teammates
2 rounds for time
10 reps squat clean 135
10 box jumps 24" box
15 reps 135 bench
5 L pull ups
20 reps 135 deadlifts
How does that sound
For a beginner trying to get started?
Jeff @ Home around 800m loop
Did this about 35 minutes after completing Jeremy in 4:11.
Made up the OHS/burpee WOD this morning. Results posted there.
Pretoria South Africa m/37/6"/172
@ in-laws - distances not exact (but close)
"This workout looks awesome. One question though is how do I run backwards on a treadmill."
Hit some different spots running backwards. Nice.
How about 1000M Row/~3:00 double-unders/Row/Double-unders?
No track available so I made up yesterday's front squat workout.
5 sets of 5. 135-155-165-170-175
I'm very happy with that
Then Death by Pull ups
Finished the 8th minute and got 6 more for a pb and 42 pull ups total.
Shoulders, wrists, elbows and hips are all feeling great and finally my pullips are improving. Is it a coincidence that we started paleo 2 weeks ago and feel this good? I dunno but
we'll keep it up.
Crossfit principles and mil dogs?
(Family safe; work safe if it's okay to read online newspapers.)
Quote below from article. Note the characteristics the mil wants in dogs -- kinda Crossfit-ty except for the smell bit:
"The military uses a variety of breeds, but by far the most common are the German shepherd and the Belgian Malinois, which “have the best overall combination of keen sense of smell, endurance, speed, strength, courage, intelligence and adaptability to almost any climatic condition,” according to a fact sheet from the military working dog unit."
Man, the times that I see posted break my heart. I'm working my arse off and can't touch any of these. Roughly 6 weeks into CF now. 15:40. Pretty flat area on a quiet street.
2011-05-05: 11:31. On TM, next time 9/6.
2011-02-02: 13:36. On TM.
13:55 as RX'd
Way too slow - ran on a track in miserable conditions! Oh well, it was a workout! Should have seen the looks from the morning walkers as I ran backward though! That was worth the pain in the thighs!
11:00 as rx'd.
Man that backwards running burns! And to answer the function of it, it would seem to me that the movement would help with jumping and being fast on your toes.
If you have ever played hockey (defense) or football (corner back, safety, etc) you will know that moving backwards can be highly functional.
1st time doing this WOD. LOVED it! I could just feel the quads burning during the backwards run.
I saw Lt Murphy's dad on the NBC Nightly News talking about the OBL operation a few nights ago.
11:10 in vibram fivefingers
18.57 as rxed
on the 2nd round, not sure if I ran an extra 400m forward. oh well.
My first time on this W.O.D. I'm terrible at running and it took 19:07 on part of a parking lot and part of a field of somewhat varying degrees. Actually had fun, even after the squats this week. Did extra running with W.O.D's the last two days and the backwards running loosened up the tight quads very nicely. Done at Blue Flame CF.
15:32 back alley with "paced" meters (one long step = 1 m)
Rip Griff!! We got the watch
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
last time 13:56
last time 16:00 even
I liked it. It was good.
Finally got to Jeremy:
Doing Griff tomorrow
12:12 as Rx'd, disappointing need to push harder.
bingo @ #55.
many thanks. i did do a row and double under combination so great minds think alike!
M/20/165lbs 14:36 which is good cuz 1st time I did this awhile ago I got 7:30 something for each 800-400 piece, and that time I took a break in between. This was continuously done and quicker
does anybody know what that flooring stuff is called is called, and where to get some?
It would work great for an outdoor/junkyard CrossFit we are trying to set up here!
Backwards running was more painful than expected.
Rats, added another 30 seconds from the last time. Awesome time on Jeremy, Kevin.
Thank you Griff.
Stuff is called eco grid. Dont know where to get if. Hope this helps!
On a beautiful spring upstate NY day on x-country course behind my CrossFit barn.
as rx'd - 13:19
not too happy with my time...800s should have been much faster. But, 3rd day back after several months off, not going to be too hard on myself. Expecting at least a 2 min improvement the next time this one comes up.
WOD on track
As rx'd 12'09"
800 m on treadmill at 10
400m on basketball court. I ran back and forth 13 times to equal the 400 meters.
12 minutes even on an indoor track.
My calfs hurt already from the backward running, tomorrow should be fun...
15:15 with subs all around:
- 1000m row, left leg only
- 400m elliptical backwards (dicey on 2 legs but did it. going to ice right away)
. rinse and repeat.
4th day of 40 pullups a day
a warmup and a cashout. toast all 'round.
Just getting back into CrossFit after taking close to a very stupid year off! Thought about running this on a treadmill and then got my mind straight. I went outside and mapped the distance on my street.
Not a great time, but I give myself a couple months to get back to where I was as I have only been back at it for just over a week.
Thanks for your service Griff, real heroes are the one's that serve others!
There is actually a NEXT button on the games site. It's not easy to find, but if you go to the View-menue (in IE) and then klick Zoom, and choose 50% (or possibly even lower) you can see the next button at the bottom of the page. But since the page is really shrunken you might need a microscope to find it... But it works. Then you can go back to zoom 100%
They had the same problem with this scoreboard when they released it the first time. I pointed out quite a few things I found, but they just fixed a few.
1/2 mile warm up
So, just do the work out as Rx'd if you have a safe place. It's by design. Did you feel your quads burn after the transition from the 400m to 800m?
32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Jog 400M, jog 200M backwards.
As rx’d: 11:54
Foam roll after
Compared to 091229: 19:27
Not a PR, but a :20 improvement over the last effort.
Lt Michael Patrick Murphy, United States Navy. honored with warship bearing his name http://fb.me/YjkD9NAH. This is the hero for whom the "Murph" WOD was created. Read 'The Lone Survivor' to get the firsthand account.
Griff as rx'd...
quads are sore.
10:27 As RX'd at the 12-laps to a mile indoor track at my globo-gym. People do not at all expect you to run fast there let alone run backwards!
10:11 (PR) in 1/2-mile / 1/4-mile increments.
Prev: (Treadmill) 13:05
As Rx: 12:33.
C/D: SP, 5x5 at 85-100-115.
Off PR by 0:36. Active rest day (relaxed pace). Run on outdoor track (60F, 27% humidity, wearing VFF). Today is one of the first sunny days we have had here all season. So glad to be able to get outside and enjoy it!
Done in your honor, SSgt. Griffin. RIP.
12:30 on pro-mask. That's a gas mask if anyone didn't know. Adds a new level of suck!
First workout in just under 2 weeks. First my hip and then my left shoulder/back/neck. Today, both were bothering me, but I figured I would try this workout. I did a very light 5 min. warm-up on the bike, then a light 1 round of the CFWU. I did the low ab isometrics, ab holds, arm raises, and hip stretches I was given. Then I did the workout. It definitely took some work getting used to the treadmill moving the opposite direction. I feel like I could have been faster had I been on a track/field. Also, my right foot/toe is bothering me a bit and I feel a little off kilter due to not wearing an insert.
1st time to do this WOD 16:36
1000M "Griff", as our neighborhood block is pretty much 1000M around.
19:56 (PR as Rx'd on track is low 13's)
Gonna pay for this tomorrow.
12:00, as Rx.
Timer error at the start, didn't hit the button until I finished the first 800m split, final time was an 8:45 and I'm guessing the first 800m was a 3:15 split.
Good WOD, hurt a lot worse than expected. Quads are toasted.
As rx'd on 200m track- 11:20
Planning to do my burpee challenge later tonight.
Third day of CF M/32/6'/180
12:42 (hurled and hacked afterwards)
15:40 on treadmill (slow)
1st time doing this, tough but will go faster next time
WU:Press 5x5:135, light row, etc.
OPT wod, group 1:
increase speed on each of 4 rnds:
10xWB,10xPU,20xDU (1:00) x 4 (8:00)
row 1min(1min)x3 at 80,85,90%
tuck planche holds
20# DB lateral raisesx10+Ft raisesx10
curls, tri ex. at globo
Started out slow on the 400m run, the second one was much better.
Kettlebell drills/circuits around a parking lot using 20 kilo, 1.5 Pood and 2 Pood
Did this one outside. Left my stopwatch on the ground in case my WOD partner finished before I did. When we finished, we realized that someone had driven over and destroyed my watch. Oh well...
17:04 need to work on the backwards run!
As Rx'd 11.26
Caught in filter. As Rx: 12:33.
Retired Army First Sergeant
M/50/6'3"/244 bum knee/back
elliptical level 9
800, 400, 800, 400 meters
10:25 as Rx'd
3:03, 3:05, 3:50, 3:00
Did 1000m instead of the 2nd 800m by mistake. I thought the last lap felt a bit more tiring than usual.
10 Minutes on the dot, at 1800m altitude in Kenya. Get some.
2 rounds of
Did at the retention pond, so not exactly the smoothest running area.
Played 45 minutes of basketball instead :)
Paul: Sub 11 (clock stopped)
Gunnar: Sub 11 (clock stopped)
Then did snatch work
As rx'd: 12.43
15:04. First time for this one for me.
Slower than last time, but distance probably more accurate. Also, running backwards on flat surfaces are one thing, but today on a slight incline crushed me.
Didn't time it. However, it does seem like I did it pretty quickly. Just had fun with it for the most part.
M/38/6'3"/235lbs CF start 2/7/11
12:47, new pr by 2 seconds. At home, just like last time.
@#108 Jim & anyone else who cares...Lone Survivor is an amazing book, well worth the purchase!! Thank you! and Thank you to our service men and women!
on track at high school
should of warmup more before, didn't go hard enough in the 800's, expected the running backwards to be harder.... good WOD.. need to go harder next time.
1/2 mile forwards: 3:09
1/4 mile backwards: 2:32
1/2 mile forwards: 3:19
1/4 mile backwards: 2:38
Total time: 11:39
Rested 30 seconds between intervals
My first Griff, and first time in my Inov-8 bare-grip 200s (highly recommended for shorter terrain runs). On hilly dirt road: 10:10.
Did push myself enough....wasn't sure what to expect. I should break 12:30 next time for sure!
Front Squats 5-5-5-5-5
Day 3 of CF
Not too bad, but only ran backwards in 200m increments, instead of 400. Actually, jogged all 4 segments. Time 13:47
on a lonely college track at night:
12:27 at work outside run between hydrant and manhole. With Eric(chasing Eric)
9:34 On a track
13:59 - First time doing it on 200 Meter Track and it was much slower than when all of the runs were straight. Strange cramping.
13:26...first time...inspired lots of questions from bystanders...always fun to have people looking at me like I should be locked up=)
080609 - 12:03
080609 - 13:54
WOD #86 - Done on 5/10. Interesting WOD. Don't think I've ever backpedaled that far in one stretch. First 400 after the backward 400 was ugly, as was the last backward 400. Moving on!
General calisthenic warmup
WOD Time - 17:12
10:35 on HS track
Did 21-15-9 Power snatch/Burpees later
Includes some minor amounts of transition/ramp up time on treadmill. Next time will find a track!
12:00 (PR by 16 seconds on Aug/2008)
Outside running track
Run: 800mFW, 400mBW, 800mFW, 400mBW
Hilly, rough course at work. Slow by 0:25.
20:01--1.25 laps forward around .67 mi block, .30 backwards x 2 vs
15:30 w/ runs @ 8.5 mph, backwards runs not so sure...6/9/08
abmat x 12 post
CFWU-3. Reg. Superman. Burgener. DU. K to E.
Jason ran w/me. Helped to push. Forgot to push button for split.
5:49 split after 1st half.
8/3/08: 3:03, 3:03,3:26,3:00=12:34
Done 30 mins after the workout below.
Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps
12:18 (likely a PR... this distance was much more precise than last time, 11:58)
was done on a weird track at a friend's compound that may be a bit longer than 400m. it is marked and the 400m is about 100m before the finish but i registered laps as 400m - 6 laps total (2 backwards).
-800 m, 3:06
-400 m backwards, 2:48
-800 m, 3:07
-400 m bw, 2:37
CFWu x 2 at YHS
2 seconds faster - surprising considering reduced training this year.
After starting 2 weeks ago - I was able to get my wife started today. - Not very good at long distance running - she beat me bad!
Time - 19:23
Joni - 17:21
9:11 Griff wod today. Read the story as well as I am new to cfit, happy I was able to do it!
13.39, walked twice on last lap
5 rounds (every 5 minutes): 5 front squats/max pushups
then "griff": 14:24 RIP
CF day 15
Treadmill at 2%, ~7mph, 0.5mi each round
Sub'd in 750m row for 400m bw run
14:15 (PR) on 30 July - Done on a track
10.04.02 - 15:01
11.08.27 - 17:06
as rx'd (@ CFZ... so 850m and 425m)