November 16, 2011
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Post time to comments.
Compare to 110727.
"This is why we CrossFit!"
- Vadim Noskov
"Living the Dream" with Erin LaVoie, CrossFit Journal preview video [wmv] [mov]
The Med Ball Progression with Erik Preston and Dave Lipson - video [wmv] [mov]
"Nine Things Successful People Do Differently" by Heidi Grant Halvorson, Harvard Business Review.
Posted by Pukie at November 16, 2011 5:00 PM
What a cool picture.
A little run after some PR work sounds good to me.
Still feeling those GHD wallballs. They were Awesome!
Yay for cute babies. That picture makes me happy.
Yeah for a running WOD! Starting marathon training program, good way to kick it off.
Using a baby to sub for wall balls... awesome:)
This one hurt more than anticipated! Running is a GOAT
looking at the board behind the baby; Ron is the alpha male of this box
That's one cute happy baby! Very cool.
Looks like someone needs to beat Ron.......
NOT SAFE!!! Don't throw babies!!!!!!!!!!
And Tina is the alpha female of the box!
A 42:53 Murph with a 20# vest, Ron is the MAN!! You other boys have got some work to do....
anyone have a workout i can throw in on top of this. I have a tough time deciding for myself haaha.
3:24 - 3:35 - 3:38
Total W/Rests 14:35
Thanks crossfit. I can toss my 2 1/2 year old daughter about 17 ft in the air. All those wall balls paid off. She loves it.
Good video from the Jornal and good read from the link.
I don't understand why HQ wants to "take on" the public with these baby or topless pics. Guess they can't be the bigger person and just let it go.
I witnessed this scene. What you don't realize is the baby is on the way down after bouncing off our 11 ft wall ball target...
A couple of people who complain on a comment board do not constitute "the public."
in vibrams on grass
3:26 - 3:40 - 3:36
rested 1 min between 800m
total w/ rests 12:43
Done on treadmill
Your baby is getting so big! What a happy little one.
Will there be a FrostBite 2012?
Total time ink. rest time 17:03
look at time before this for better times across the board.
lost time in transition up and down a muddy 100m track
enjoyed the challenge of change though - don't run like that much.
2 min rest
2 min rest
Done on the gravel roads of an Afghanistan FOB.
Hospital Corpsman 2nd Class, USN assigned with the US Marines in Afghanistan.
My two year old crossfits as well :-)
830m run as per google maps distance tool
4:16.8, 4:54.5, 4:34.2
Total with rests 17:45.5
39, #178, 5'11", m
As Rx: 9:06.
C/D: DL, 3x5 at 135-210-245 (de-load).
New PR by :06. Runs on outside road course (53F, 97% humidity, wearing RealFlex). Times per run, 3:15 - 2:53 - 2:58. No time to make it to the track this morning. Road course is 400m out and 400m back. Part of the first run served as my warm-up.
Caught in filter.
As Rx: 9:06 (minus rests).
Is this healthy for a baby?
I've ran ten minute miles forever....just cant get my brain to make my body go faster....but I did a little better on this WOD. 13:57. Ya, I know, I've got alot of work to do.
Jeremy- Throwing babies is the most fun I've had in the last 13 years. And we only dropped Emmy once.
Total time 10:00 then did deadlift after 135 x1 225x1 315x1 405x1 415x2
Done on treadmill at 9mph using 2 minute rest as RX'd. 3:20, 3:20, 3:20.
Total Running: 10 min
Total with rest: 14 min
(in the rain)
Goal: 3:15 per next time
fwiw 10/27/11 marked 2 years of CrossFit for me
still a long way to go.
Thanks! Yes - there will be Frostbite 2012. Block the Saturday Feb 11th, 2012 on your calendar.
Brian Daricek ht 6ft4in weight 220 time
I'm impressed by everyones times! Great job
Male 5'11" 165lbs
Total Run: 10:45
Total w/rests: 14:45
Done on treadmill.
Guess I shouldn't post the pic of how my daughter likes to fly then...she begs to go higher.
On another note, I don't usually follow main page, but may throw this in later tonight after squats today.
Treadmill max at 11mph - could have been faster - not sure why the times are different since they were all at the same speed.
Finished off the day with DL 3x315, 8x405, 10x315
M30/232/6' first week in "the zone" has been great!
3:15, 3:02, 3:01... next time it will be sub-3:00 =))
Nancy f/41/5'1"/102# 14:49 - 3rd 800 fastest.
Joe - m/41/6'3"/189# 22:07 as RX'd (do not get to post that often) Pulled a left calf muscle at the 600 meter mark the first round. Icing and elevating as I type.
Thursters are out weakness. Yesterday, Joe got up to 106# and Nancy made 75#. Gotta get more comfortable with the movement.
3:18, 3:40, 3:59. 14:58 total with rests.
Outside with back half of 800s run into the wind. Still improving...
Male / 35 / 6-2 / 205
giro: 306, 311, 256 (cheated)
2:45 - 2:50 - 2:40
Total time: 12:15
Used to be a runner in high school, so that old mentality helped carry over to the good times on this one. Now if only my heavy weightlifting could catch up to the MetCon...
13:51 total with rests
Then back to the garage gym for 5-3-1 bench day.
Total Time w/ rests: 20:57
First Crossfit workout ever.
sub rowing 3:08 - 3:08 - 3:30
look at that face she loves it!!!!!
3 x 800m run 2 min rest
1st ever crossfit
need to do better, fitness has fallen a long way!
3:47, 3:42, 3:30 (14:59 total)
10 min. AMRAP
10 KB swings 53#
12 push ups
14 sit ups
(5 + 10, 12, 1)
2:11 - 2:08 - 2:08 - 2:09 - 2:12 - 2:13 - 2:11 - 2:14
With a 5km warm up and cool down.
As a runner, I don't see what doing three 800s is suppose to accomplish. If you read Lydiard or Daniels, these types of workouts are near useless for improving running efficiency/economy. The length of intervals needs to be increased or simply more intervals performed. If one simply wants to finish a workout, fine, but why not do something a little more instructive like run for 5km, or an alloted amount of time, or a structured workout with a real goal in mind.
Did it as Rx'd, in the pouring rain (yay!)
Total time: 13:53
3 800M Runs w/ 2min rest
1st Run 2:46
2nd Run 3:12
3rd Rub 3:36
Legs were just giving out on me... Tough workout...
Need to go back to 2 a days.
Chris Smith, Weight lifters (2 words used intentionally and body builders say almost the same thing about the weightlifting in crossfit, yet this stuff still works.
Chris Smith: "As a runner..."
Therein lies the problem, Chris. CrossFitters are not, in general, runners; they are athletes who run as part of their fitness program. Part of a program that is designed to produce a "broad, inclusive fitness" must include running, and as such including monostructural running workouts is necessary. You have posted a workout from a Specialty Physical Preparedness program, whereas the WOD is part of a General Physical Preparedness program
If you were doing a running program in order to run better or faster you would, indeed, do something like what you have done today. If you are using CF as a basic fitness program underlying your sport, like running, you might do today in a manner that is more like CrossFit Endur ance: "3-7 800M Runs; Maintain pace within 10 seconds on each run. 2:00 rest between intervals. Perform 3-5 hours before or after CrossFit WOD".
If one is NOT a runner, like yours truly, I assure you that 3 800M runs done with the needle on (my version) of red produces a training effect. Today's WOD is not meant to "[improve] running efficiency/economy", but to contribute to improving fitness. If you are a lousy runner, again like yours truly, these workouts can make you a better runner. In fact, doing nothing but CF I dropped my 5K run time ~12:00 from putrid to just mediocre.
BTW, 2:08-2:14? Very nice. Probably just <5:00 for a mile, eh? As a CrossFitter I'd understand the workout you've posted better if it's accompanied by a 2.5 x BW DL and Back Squat, a 2:14 "Fran" (the CF 800M equivalent), or even a sub 8:00 "Helen" (none of which I personally possess, BTW).
Thank you for the opportunity to weigh in on the difference between GPP and SPP.
254 257 408 pulled hammy on last round, stay hydrated folks
2011-11-16: HP@12/9/2. Fail. 5m row/25mns.
2011-08-02: HP@12/9/2. PR.
2011-01-24: HP@12/9/2. Fail.
Sorry for the dumb question. I am new to this. Is their any significance to the numbers after each day.
Example: Wednesday 111116 ??
@ Chris Smith #64:
You ask a good question. I know I'm not the best person to answer it, and I haven't read the works you cite, but I do have an opinion based on my experience and on reading the stuff about Tabata training. The main thing this WOD accomplishes, if done correctly, is improving VO2 max and endurance, which is based on Tabata's research showing that repeated brief intervals of highly intense work, separated by very brief rests, is a more efficient way of improving cardiovascular and muscular endurance than long distance training. Many people are now training for longer runs or triathlons exclusivley doing CF and it seems to work.
Looking at your performance I'm not sure you're doing this WOD right. I'm not a "runner" per se but when I do this WOD four rounds is all I can take, and my times increase markedly from the first to the last (my best ever 800 m is a mere 2:47, and my typical performance on this WOD would look something like 2:47-2:55-3:05-3:15). And when I get to the finish I cannot go any further; I've completely exhausted my glycogen stores (at least that's how it feels). If you're still running the same pace on your 8th round as you did on the first, then you're just coasting. Try going for a PR on the first round, wait exactly 2 minutes, and then try beating that time on the second round, and keep repeating till you're done. My guess is you'll end up exhausted after four rounds and will not feel like you need eight.
Another benefit is more indirect: it's just adding more variation in movements and time scale to constantly varied programming. Sure, I know I'm towing the orthodox line, but I believe it, based on my own experience and the improvements I've seen in my performance over the past 4 1/2 years of CFing. When I was a "runner" I used to run pretty much the same distance for pretty much the same time always, and yet my fitness level then couldn't hold a candle to my fitness level now.
Just my thoughts.
Catch up day. Did combination of yesterday's and today's.
One thruster, on the minute, for seven minutes. 135#
Then, only one 800m run. 3:17, treadmill
Today's WOD: 50 Baby ground to overhead for time. 20#/10#. 3-2-1 go!
Subbed w/row (too dark to run at 5:30am)
Nevermind that last post. I figured it out!!
This is definitely my goat. My right ankle, cyatica, and back were bothering me to where I couldn't run. I finished on 800 meter run in 5:16. Was not able to complete the other too. Will attempt again when this wod comes around.
I gotta concur with "Timmy", "Bingo", "Manny", and "Steve Cole". One could argue that your version of today's WOD would do absolutely NOTHING to help me with squats, thrusters, pullups, pushups, dips, snatches, push presses, etc. (you get the idea).
With a jogging warmup, a "traditional" CF warmup (aka CFWU), the WOD, a cool down on the rower, some extra ab work and LOTS of stretching (I need it; I'm old), I guarantee I will have done a lot toward my OVERALL fitness.
I've got a "tweaked" hip flexor, so I'm hoping for about 3:30 or 3:40 x3.
Oh...for all you worried about this being bad for a baby (ref. the picture); I think you may be confused.
You're not supposed to SHAKE a baby.
It's a DWARF you're not supposed to toss.
(That's a Lord of the Rings reference for those who may not know.) :o)
Round 1 - 2:44
Round 2 - 2:51
Round 3 - 2:50
* Total : 8:25 *
Total w/ Rest : 12:25
2:50 3:06 - and then 4 and a half - had to walk!
Here are a few thoughts incase anyone else has the same experience: I've never bonked like that on a WOD before. The 2:50 was actually a PR, but then the 3:06 felt absolutely leaden, like my legs were starved for oxygen.
My best guess is that the dicey GERD attack I had a few nights before figures into this. That's an acid reflux attack, acute in my case, complete with very painful diaphragmatic and esophageal spasms. I don't recommend the experience. (Yes, I did go to the ER.)
The tightness in taking a deep breath lingered until yesterday, though in minor form, so this is still fallout, I suppose. Even that 2:50 felt heavy, and I was surprised by the time.
Oh, well. All is well in the grand scheme. On to tomorrow!
3 x 800m run 2 min rest
WU: 1 hour Gracie Jiu Jitsu
800 meters x 3
took all that I had to get the last one below the 3:30 mark
Then did some core work, light thrusters and sdlhp with the fat bar.
Nice combo Kevin C.
Ditto bingo and Steve Cole
SLOW (in neighborhood)
Chris Smith 0, Manny -1. Just waiting for someone to post something like a pulled hamstring. Exactly what I would expect from a workout like this.
If the goal of the WOD today is to improve fitness, why not do something more beneficial with less chance for injury? This is the simply the point I was trying to make.
I'm a fan of anecdotal evidence as much as the next guy, but prefer to substantiate my points with facts. Doing intervals with the intention of trying to run a PR every one is counter-productive on so many levels. Read Lydiard, Daniels, Noakes, for examples on how to improve VO2 max efficiently, while doing it safely, if you're going to be using running intervals to do so. The only time you should be running 100% balls out for a particular distance, is in a race. Those three will have many studies backing them up if you look.
Just read Tabata et. al. paper, and the thing which immediately stands out is it only had fourteen participants, seven in the control group, seven in the experimental group. Seems like an absurdly small sample to draw any real conclusions from. One person is an outlier, and either your results are 14% off, or you eliminate from the sample, and now left with six.
If you didn't improve in running times all those years, it's because you didn't do workouts specifically for that purpose.
I hope my workout doesn't help with pull-ups or push-ups, and to be frank, I hope the WOD as stated doesn't either. Running with your feet is much easier and less taxing on your arms. All kidding aside, I'd like to know how my version will do NOTHING for those workouts, but your version will. I'm really confused on this issue.
3:20 - 3:32 - 3:34
Ran inside in the gym, raining here in SC
Slow, Slower, Slowest
3:15 - 3:10 - 3:10
Averaged 3:33 per
1=3:09, 2=3:16, 3=3:17, one mile warm up, one mile cool down
Did 3 rounds of 850 metres as that is distance round the block at my gym. 14:58 total time.
First, yesterday's thrusters
Then, just one 800m run
For the guy thinking its not enough... He was coasting and didn't give it 110% effort each round. Sprint as fast as you can for half a mile then rest and repeat.. If you don't fall on your face after completing 90% of these wod's then you could have given more and held back.
Running training debate.
Felt I had to comment on this one!
I am a Masters (over 55) 400m runner.
What constitutes an adequate volume of running training depends on what event(s) are being trained for.
3 x 800m is more volume than most 400m sprinters would do in a workout, but might not be enough for a speedwork session for 5km runners and up.
For general fitness traing 3 x 800 done hard should be very taxing and good general running prep.
Those interested in sprint training can find an excellent reference by googling this- Classifying Sprint Training Methods. Volumes suggested for sppedwork and speed endurance are much lower than distance runners would expect!
3:07 - 2:54 - 2:53
Using an outdoor course (running around the blocks in the neighborhood). Distance somewhat approximate. Endomondo indicates it is closer to .57 mi.
Did 30u burpees per round as a sub. (Had the kids today so couldn't leave the house to run)
First one slow - probably should have warmed up more
Everyone lets climb on top of Chris Smith!
Cole and Chase hit the Nail on the head. As a runner you should know that running an 800 and sprinting an 800 are different things. You'd have to be an elite runner to post those numbers you put a Yaso 800 workout with a 5k warm/cool on a freakin crossfit site questioning the workout, if you are an elite marathon runner like your times suggest you would have been linked to crossfit endurance a long time ago or taken advantage of another crossfit wod 4 hours after you did your yasos, sounds like your just chiming in to give people who arnt runners crap, not everyone wants to be an elite marathon runner, thats the take away message.
5 min 11 sec
5 min 6 sec
4 min 51 sec
First ever WOD for me
I question the workout because it makes little sense to me. I prefer to question everything, try to find supporting documentation or research, than make assessments.
Obviously I know running an 800m and sprinting an 800m are two different things. I can also show you doing one is more beneficial than the other, especially when there are people advocating running three of them, with two minutes rest, at an all out effort. This is what I'm specifically questioning.
The link in your posts references sprinters, more specifically, intervals between 7s and 40s in length. For the 800m, an elite runner, according to this paper, should be running between 75%-95% intensity. It also mentions doing higher repetitions if you're in this interval to get maximal benefit.
This is only bad for the baby when you toss him/her into a ceiling fan when it's running & then drop said baby as he/she obeys the law of gravity after celing fan contact. (yes, I saw this happen once)
3 min/800m on treadmill.
2:16 - 2:24 - 2:30
11:11 total w/ rest
Chris Smith= non crossfitter. GGP rules! hehe~~~
It's getting to cold for shorts in Gloucestershire. I may have to invest in some cold weather running tights.
male 5'11 182lbs 29yrs
2:40, 2:40, 2:45
12:05 total with rests.
2:40, 2:40, 2:45
12:05 total with rest.
I don't think you should be concerned about the validity of the workout posted here for runners. And I'm not saying that as a knock on you, I think you should look at your audience. At my Box some people have a difficult time even finishing an 800.. You'll find in many wod's even here that 800's will be mixed and mashed into the wod, the better you can recover and run an 800 the better time your workout time will be. Thats the end goal nothing less nothing more. I can appreciate your times and your concern about getting a sufficient workout for running in general but I think its up to the person with the knowledge they have to make the best decisions about what workout they follow whether its specialized, or any crossfit workout they decide to do. If yesterday you would have asked why we didn't do 15 1 rep thrusters at 80% Max because it would be more benificial I think your looking at the same question. And regarding the 75% to 95 % intensity thats all relative to workout plan and recovery time, and if you are training for a specific event people are always able to modify and scale to what is appropriate for them. Of course doing more repititions can be benificial but is it necessary and who are the people telling anyone that they couldn't do more reps if they didn't want to? This is not the only reference for people to find a workout for crossfit and most Boxes have multiple wod's everyday. I follow the crossfit football wod but thats me and if I feel like I need more or to do a different wod I choose to do something else. We all have a choices!
Chris Smith. Regarding your question about people pulling a hamstring. You make it seem like people don't know how to warm-up and cool-down for their workouts. Have you been to a Box? Im sure if they were going to do this workout the warmup would be sufficient. I don't think you should be concerned about that. These workouts are a resource not a void of knowledge by the people accessing it.
I think questioning the benifits of a workout while negating the system(crossfit) that it is in lacks a knowledge of how crossfit in general works. You can't take any single workout and argue about it because its part of a system, a whole.
nursing a very tender Achilles...subbed 1000 m rows- 4:59, 4:57, 4:42
What is the best way to recover between runs in a WOD like this? Walk? Stretch? Stand? Sit? Combination of these?
3:22 - 3:32 - 3:31
I like to keep my arms over my head to open up the airway. Practice slowing your breathing. Also if your so inclined laying on the ground has been shown to lower your heart rate faster. You should already be sufficiently stretched and warmed up before hand, if you don't have a routine do high knees, butt kickers, Toes to hand (hold out your hand and do a stiff legged kick it loosens the hammys and looks like a soldier march) Jump rope, mountain climbers, jumping jacks, jog, etc. Make sure you are good and loose and that during your breaks you focus on lowering your heart rate, breathing and collecting yourself... That's my advice.
Two workouts in one day new PR =)
Morning: Thrusters 1-1-1-1-1-1-1 (from the ground, rack was taken)
45, 50, 55, 60, 62,5 (Fail), 62,5 (fail), 60 Kilos
I desperately need coaching for all lifts
Evening 3 x 800m 1 min rest (gotta improve my reading skills aswell =)
Done on treadmill with 1.5 incline
Done on Treadmill
Outdoors at the high school track, in the cold rain. Took 18 seconds off my time from earlier this summer, and set a new all time PR on my first 800.
Why do people get on here and b**## about the WOD, if you don't think the workout is beneficial, do something else and shut the hell up.
"I prefer to question everything"
Really? Now you're just being pedantic. Look you and I both know you don't question everything simply because there isn't a proponderance of quantitative evidence to support it. That's nonsense. There's nothing wrong with being skepitical empiricist but come on.
In fact lets flip your position on it's head, my assertion is that this workout is effective at creating and enhancing GPP. Prove to me that this WOD (and only this workout) doesn't do that?
You can't because there isn't a study out there that focuses strictly on this workout.
I understand that from your position, as someone who runs very well judging by your times, how this workout appears to be unproductive/ineffective but even the assertions you're making come from studies/trials testing different subjects who did different workouts and your drawing conclusions based on approximal circumstances. I just don't see the point.
You're obviously a smart guy just lighten a bit Francis.
3:31, 3:44, 3.39
Hi Ken/#122, During the rest period between high intensity sets (if I get at least 30 seconds), I lie down on my back and try to slow/calm my breath while relaxing as much as possible. I use my experience with Vipassana meditation as a model. It does seem to get my heart rate down a bit & I do end up feeling fresher - especially after a relatively long 2min rest.... plenty of time to cool down a bit. I'd be interested to read what other people do........
If you are such an awesome runner, then pick something that is more of a weakness. Or if running is so easy for you, maybe try it with 25 lb dumbells in each hand or carry a wall ball.
All CF workouts are about the balance of intensity as a function of time. If I don't care about the time, most WOD's are easy (unless testing max weight). For example, anybody can walk or jog through this WOD with no problem at all. Only then is there little or no return on investment. Going from point A to point B as quickly as possible seems to me just as effective as lifting as much weight as possible. One workout promotes speed and the other promotes strength. In crossfit, we will find a lot of both and in infinite combinations.
Maybe you are superior and have evolved beyond the Crossfit community in which case you can throwdown and pick up some serious scratch at the games next year.
2:00 of walking
2:00 of walking
2:00 of walking
Felt pretty good about it since I'm not a great runner by any stretch of the imagination. It certainly pushed me to my limits and then some.
I wasn't trying to bash Chris Smith and I don't see why other people are. He's raised a legitimate question and has shown some skepticism, two things CF encourages people to do.
Chris, I completely agree that, had I trained better in the past, I might have improved my running times. But I never tried running any distance for time before starting CF. With CF training I've seen my times on 1 mile and shorter runs improve markedly. For some strange reason my 5k and up times have been pretty stable for years. I probably need a coach to help me get past this sticking point.
Why shouldn't I go balls out on every run? Doing that on so many differnt kinds of things has resulted in marked improvement, including running the shorter distances. It's how I went from 2 pullups to over 20 in about 6 months when I started this stuff. I hear you on anecdotal evidence and I agree that more systematic studies are valuable, but don't be fooled by people wearing white lab coats who use precise instrumentation and long words. Those things alone are not sufficent to make "good" science and you can still draw false conclusions. Science is an iterative process (to paraphrase Lewontin) and I would hardly trust just one or three papers; of course you can call me a hypocrit there since I haven't done my homework but still like Tabata et al.! I just wonder whether you've applied the same critical eye to Lydiard, Daniels, and Noakes that you have to Tabata.
And (puffing up my chest now), while personal experience has its limitations in arguments like this, it is still valuable. I'd like to know, for instance, if you've tried this WOD the way it's supposed to be done, multiple times, and what the results were. I guess my approach is to try to understand my personal experiences through reading published stuff, reading this web site, comparing with other CFers, etc. If people are getting put off it may be the tone of your comments, which kind of suggests dogmatism and a failure to give the CF approach full consideration (rightly or wrongly), and that's provocative on this site!
I don't get why running all out should be dangerous or counterproductive. If you're worried about pulling a hamstring, I think that the training CFers do on a regular basis helps minimize that risk, as does a proper warmup. Sorry, but that comment just sounds like "Deep squatting is dangerous" and "Working out with muscle soreness is dangerous" all those other old wive's tales.
Lastly, it's hard to evaluate your points when you haven't defined "beneficial". I'm sure you're familiar with CF's definitions of fitness, so are you saying this WOD won't help someone reach a higher level of fitness (defined thusly), or are you saying one won't become a better runner (at what distance?) doing this WOD?
For Chris. Let's make this simple. I've been doing crossfit for two months now with very little running on the side. I tested my 2 mile rum two months ago and it was 14:50. Yesterday I ran it in 12:40. I do some exercises on the side. I've lost 13 lbs and maintained a bench press of 300, a squat of 365, and a push press of 210. Apparently what is posted works because my fitness has gone to another level!!!!!
We can't pile on Chris, this is where message boards get dicey.
Everyone commenting on Chris is correct from Crossfit's standpoint (which website we are on, of course). but so is Chris, I am sure he is right on from a coaching of running standpoint, we are just not doing that in this forum.
This is a single modality Wod, around 15 min in duration. Thats it. Met con for 15 min. with measurable intervals of 3 - 4 min. and an approximate 2:1 work to rest interval.
Just take it for what it is, its crossfit, and its part of this weeks plan. It's not meant to make you an elite runner, its meant to make you more fit.
So today is not about training a runner, it's about increasing work capacity over time.
17 mins approx, timer messed up. About 60-70% fast pace, VFF shoes
approx 15-17 mins, about 70% pace
AM w/u: 30sec Samson, 5x push - scap push - sit - dip - be - spider-lunge; 21-15-9 for time 35# dbs + dips = 3:10 (pr)
AM w/o: 5x (swim 50m, 25 pushups) = 12:00. Disappointing after a couple of mid-11-minute times on this recently. Still a great workout & gets shoulders really loosened up.
Hoping to do 3 x 1000m row this afternoon...
Warm 20 min jog.
Official Cross fit Warm up
Then did the 800m
with the 2 min rest in between
And finished off with a half hr core class
3 mile run
At Y in Columbia city
First attempt 3:42 on the treadmill at home
Did both of these at Mastick from bottom of puritas hill south to the top of the hill past the parking lots
rx'd 14:15 total, treadmill
2:23/2:24/2:28, nearly puked after the 3rd
As Rx 11:30 including two rests.
ran 2 miles in 19 minutes (sloooow!)
15:07 with rests. not impressed with myself. I hate running!
Push up clock
17 minutes + 13 (166 push ups)
12:30 Including 4:00 of total rest. All of the 800s sub 3 minutes. First 800 2:30. 5 x laps = 800m lots of turning!
Male, 215, 6 feet tall.
started with burpees 10 and did crunches 15
first time to run in a while felt good and did it way faster than I thought I would.
Up & Down Alexandra...never really felt comfortable.
23yrs 215 6'1"
Then 12 sets of chest presses (bench 6-6-6 @ 145, incline DB 8-8-8 @ 35, cable x-overs 6-6-6 @ 55).
From sweetpea@ Chris smith.
I ran cross country in hs... I was 117lbs 5k@ 1530ish... I joins the Marines... Still serving... And at 29 190lbs.. I run a sub 18 min 5k... But can also deadlift 500lbs, do 50+ dead hangs in a row.. And fight the taliban in about 80lbs of body armor/ammunition/ water... I love running... But CF has made me a better athlete all around... Functional fitness is the best.... That's the overall goal for me... To be decent at everything athletic.... Thanks for the criticism which in turn fuels me to push harder. My best 300 time is 10min 10 sec.... Look up the work out... Give it 110% and see if you feel the same fatigue after running a sub 15 5k... It's about all around fitness brother.
Last time, 19 min run/walk
this time, no walking
last round was weak i think i tried my self out too much during the first round
Did swim/pushup WOD 6am...wanted to get to today's WOD too, so...
8pm w/u: Turkish Get Ups, my first. L+R, 1 rep on each side @ 10#, 15#, 20#, 25#, 30#, 35#. That was good. Y-guy was interested -- had never seen the movement.
w/o: 3 x 1000m row, 2 min rest in between:
3:40.7, 3:39.2, 3:39.2 -- just under 11:00 for the three. Pretty pumped about that
c/d: easy 500m row, 28 cal, 129 watts, 26 spm, 2:19.3
I have NEVER heard so much whining for a happy photo....well, besides the beautiful photos of the healthy crossfitters. IF I were to go to a maternity ward I would hear a lot less whining babies than I could on this site. 3-2-1 WHINE!
No running for me and my DJD
3 rounds for time:
Total w/ rest: 13:36
M/37/134 lbs/ 5'-6"
I did a different WOD on Wednesday night.
I was pretty tired from a VERY long day and I didn't think I'd get a chance to work out tomorrow night, but I was a bit sore in the abs and shoulders from the GHD wallball WOD yesterday. I was looking for a fast, speed type bodyweight workout... kind of like Cindy. I had read an article in Mens Fitness magazine with a challence workout to be done in 9 minutes to determine if you are super fit or not.. if you can actually do that, then up the ante and do it again with 2 minutes rest.. I did.
the WOD from Men's Fitness magazine:
9 rounds of the following in less than 9 mintues:
9 air squats
9 inverted rows (I had never done these but they were a decent movement, just singluarly focused on one single plane of motion for the back)
9 jumping jacks (I had not done these in a really long time)
9 rounds in 6:45
but wasn't positive so I did a 10th round and finished in like 7:45
rested for 2 minutes
9 rounds in 7:04
9 minutes...would have been pretty much not a challenge... I must admit that I'm pretty good at bodyweight movements (31 rounds for Cindy is my PR)
I did attack this with a CF level of intensity, but I was VERY concience to be very tight on my form... especially hitting my chest with the inverted rows.. this was my first time with these... I did feel them in rounds 8 & 9 I must admit.. but maybe mostly because I was going fast and I'm not used to that range of motion.
I was also really focused on staying on my heels for my air squats and hitting full ROM for pushups.
Good workout overall... the jumping jacks were more of an infill and just messed with your coordination to get into the air squats since you're on yout toes for those and then on your heels for the squats...
Then FINALLY got muscle-up's.
4:04, 3:54, 3:40
Not a runner but then again, don't want to look as anemic as so many runners do. Plus I need something to run to or from. Not much of the former and not predisposed to do the latter.
Some uphill and downhill
Slowest times were laps starting on a downhill
Some uphill and downhill
Slowest times were laps starting on a downhill
13:57 on treadmill
After doing CF for about two months now, I can easily see how your shorter distance time would improve, but not the longer distances. Although, elevating your heart rate simply by doing the WOD is something you normally would not have done prior to CF, than yes, your running should also improve.
1 - Just because going balls out on many things has shown improvements, doesn't imply it's the best method. Correlation, causation, and coincidence are all different. One easily confuses the meaning and significance of each.
2 - I wouldn't do the workout as posted, because it would accomplish nothing from my point of view. I'm guessing I'd run the following for the intervals, 1:51, 2:04, 2:30. And this would accomplish what exactly? I'd be running in three different thresholds of running all in a single workout. Normally the idea of workout, at least from the running world, is to improve on a single factor at a time. The workout as posted, was to do 3x800m with 2min rest, without consideration of people's level of fitness. A person running 2:15 for the intervals would be doing an entirely different workout than a person running 3:30 for the same distance. The rest interval should be commensurate with interval distance and duration if we're trying to improve a specific function.
I'm still trying to find the point of the workout.
Is it to improve fitness? Than doing anything in place of nothing would work. Mission accomplished and I apologize for high jacking the thread. Your times will improve on many of the shorter distance races, anything under 5km, but nothing special. Skipping, rowing, Tabata squats, would have done the same.
Is it to improve VO2 max? I would argue two points. First, get better parents. VO2max is largely hereditary, so choosing your parents wisely is essential. Second, the remaining portion which isn't in the genes, can be improved upon. You could lose weight, instant increase. Running more also increases VO2max. Moving from 25 to 50 miles per week, on average, increases VO2max ~16%. After this, the increases fall off steeply. Adding another 25 miles typically sees a 3% gain. The problem with VO2max is it's not a very good indicator of performance. Lactate threshold is more indicative of performance.
Is it to improve lactate threshold? Then the workout is way too short. So if this was our goal, I would suggest one of the following, either run 45-90min at marathon pace or close to it, or run between 20-40 minutes where you slowly increase the pace throughout the duration of the workout, or do mile repeats 4-6 X mile @ 10km pace with 60sec rest. Obviously there are many variations for this type of workout, and I did one which I thought was beneficial for what I'm trying for. Current research suggests doing the longer, near marathon pace running, is more beneficial than the shorter interval training.
Opening all out in the shorter distances, regardless of warm up, is always putting strain on the muscles, ligaments, and tendons. This is where running as a function of speed comes into play. I'll agree the slower runners are not putting themselves up to a great risk in this regard; they'll simply not get to the range of motion where they're stressing the legs. If you're on the upper end of the running spectrum, opening up the legs is always serious business. It doesn't matter if you're a CF'er or not, sprinting puts undo strain on the body.
3 - I see posting something against the coveted WOD is provocative. Glad to see someone is at least trying to have a sensible discussion, as opposed to simply beating a drum.
4 - I try to read all studies in relation to the things I do. My running coach both loved (he learned a lot) and loathed (because I would question his decisions) all the time. I have a PhD in physics, so it's in my nature to question the world around us, and try to understand why things work, and can we improve upon them.
M/65/190- Three rounds for time of:
Run 800 meters
Rest 2 minutes
on TM at 2% ran out of time
3:00, 3:01, 3:19
Treadmill, 1% incline
400 m runs
1:41, 1:33, 1:26
My point is that 3 800M runs in the context of CrossFit IS beneficial, and more so is completely consistent with CrossFit methodology. 3 800M runs after a CF warm-up and some skill work is highly unlikely to cause injury, the specter of which is a Strawman.
Examining this workout in isolation, especially as a runner's workout, your observation and contention may very well be valid; on a CrossFit site among CrossFitters seeking GPP your observations about today's WOD are not relevant. Why has been pointed out in a cordial and rather complete way several times above.
Running not my best or favorite thing.
Pr on all sets
Ran 800s: 12:25
2:40, 2:54, 2:51
Ran 800s: 12:28
2:43, 2:50, 2:55
Ran 1/2 Miles: 12:19
2:48, 2:43, 2:48
Last time, 3:02 was the slowest
2:51 2:51 2:51 (in five-fingers on a treadmill at 10.5 mph)
Chickened out because of weather.
Just rowed three 1000s
2:58/2:57/2:55 subbed rows(on my new C2) for runs, streets are icy from snow.
And did this one 40 degree weather in the rain. Definitely an improvement from last time - 26 seconds faster overall!
runs on treadmill
Total time = 14:23
lane 4: 3:03
lane 2: 3:07
lane 1: 3:02
total time: 13:13
Did a "sledge" wod today! My old buddy is back from Tulsa, Oklahoma! Great catching up with him and his lovely wife Michelle!
5 rds for time:
12 pull ups
24 toes to bar
24 double unders
Inspired by sledge/ thanks buddy 8)
No WU since done after thruster WOD.
2.58, 3.11,3.13 15:22 ttl
2.52, 3.09, 3.08. 15:09 ttl
Disapp w/times. Diff course (Clubworx) though. First day w/new shoes. Slippery pavement after light rain.
treadmil, 14.8, 14.3, 14.0
R1: 4 55
R2: 6 02
R3: 6 19
800m - 3:20
Rest - 2:00
800m - 3:27
Rest - 2:00
800m - 3:28
14:20 total with rests.
Distance is approximate and my neighbourhood has hills (all the better).
Garage gym is awesome. All my own rules.
CFWU x 2; YHS track
Shooting for sub 3:50s, added one 400m backward running lap after.
6x3min sprints (on a long weekend break in Austria)
Last time was:
Day after Barbara. And having my Inov-8:s stolen, I used some New Balance shoes, which felt like high heels..
-> 2:50, 2:57, 2:59
Oh, and last time was 2:49, 2:49, 2:53 (jan 2011, on treadmill/1 degree incline)
2 degree incline on Precor
Snow on the ground means this one will have to wait until next year. Looking forward to a low time in 2012.
ran around my block in the rain. longer than 800m and hilly.
2 min rest b/w efforts
tabata b squats
tabata score 7
2:43(pb),3:00,2:57 (12:40) 16.12.11 at the track
very happy with today's performance. much better at the track.
3:17,3:26,3:22 (14:05) 09.08.11 t/m @ 3% 13-16kph
3:27,3:40,3:41 (14:48) 24.01.11 t/m @ 3% 13-16kph
3:16, 3:06, 3:03 on treadmill
3:29-3:21-3:17 (at home)
3:20-3:24-3:09 (at track/school near KG w/Bantams)
approx .52 mi on a road with a few hills.
Total time: 17:18