January 26, 2012

Thursday 120126

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Compare to 100302.

CrossFitCompetitorsCourse1_th.jpg

Enlarge image

CrossFit Competitors Course, CrossFit Park City.


"Training During Ramadan" with Kulsoom Abdullah, CrossFit Journal preview video [wmv] [mov]


WOD Demo with Brian MacKenzie by Again Faster Equipment - video [wmv] [mov]


"What impresses men is not mind, but the result of mind."
- Walter Bagehot

Posted by Pukie at January 26, 2012 5:00 PM
Comments

Nipply

Comment #1 - Posted by: Juggy at January 25, 2012 5:09 PM

Finally a real track workout. Yay.

Comment #2 - Posted by: Crossfit Chris at January 25, 2012 5:15 PM

Jared Davis = Rocky Balboa

Comment #3 - Posted by: Angel F. at January 25, 2012 5:16 PM

Anyone have some good ideas for a warm-up before this WOD? I.E. Strength work?

Comment #4 - Posted by: Tom at January 25, 2012 5:19 PM

Swim vs Run? Should I just swim a 1:20 pace and rest 90? Distance, 400 m run = ???? swim??

Comment #5 - Posted by: Gunsblazen at January 25, 2012 5:25 PM

Reebok! Reebok! Reebok! Reebok!

Comment #6 - Posted by: jeff at January 25, 2012 5:41 PM

@#5

I think it's a good idea to use the same kind of pacing as MacKenzie showed in the video. So you'd need to have a fixed distance (maybe 50m or 100m) and try to maintain the same time for all rounds. So pick a pace you think you can (barely) hold for all rounds.

Remember that puking in the pool is usually frowned upon... ;-)

Comment #7 - Posted by: sven at January 25, 2012 6:00 PM

Remember when chucks or barefoot or whatever the hell you had on your feet were the "official shoes of CrossFit"? Those were also the days when there were 100 - 200 comments on REST days. Just saying, THAT was community. Miss it a little.

Comment #8 - Posted by: Mike R at January 25, 2012 6:19 PM

Anybody know how this would translate over to boxing on the havy bag?

Comment #9 - Posted by: batman at January 25, 2012 6:23 PM

Gar, that is incredibly insensitive.

Comment #10 - Posted by: Brandon at January 25, 2012 6:28 PM

@ Mike R -- comment #8 -- right on man. I agree.

Have fun running kids. I am staying inside and getting massive by lifting weights.

As for Ramadan....this is the USA. Religious freedom is what we do here. So if CrossFit wants to include some religious diversity -- good for them.

Comment #11 - Posted by: Bullhorn at January 25, 2012 6:31 PM

Wow, less than two hours till the first racist post. That's actually more than I expected.

Comment #12 - Posted by: DB at January 25, 2012 6:33 PM

@Gar and @Flip,
wow. you are embarrassing to this community.

Comment #13 - Posted by: Seriously, read a book. at January 25, 2012 6:34 PM

I will become a fire breather!!!!!!

Comment #14 - Posted by: Jim McHugh at January 25, 2012 6:36 PM

Islam does not preach violence. Ignorance breeds it.

The Koran is the word of god in the same scope as the Torah or the bible.

Fundamentalists, no matter what their religion, incite violence. Fox news is more violent than the Muslim nations I have visited.

Get experience and education before opening your virtual mouth.

Comment #15 - Posted by: Rich at January 25, 2012 6:40 PM

#10 + #11

Even though I am a white, Catholic, Correctional Officer who finds a majority of my "problem inmates" to be Muslim/Islamic, you have to be respectful of others religions. There are many muslim folks out there that lead normal lives. You can't lump people together just because of what a select few in that group do. Should we hate Christians because Timothy McVeigh was one. No, thats ridiculous. The Nazi party was Christian, Should I be lumped in with them, Hell NO!!! Do you see where I'm going.

Comment #16 - Posted by: bran at January 25, 2012 6:40 PM

Newbie post floating around...

400M run = 500M row = 100M swim = 1 mile bike

Comment #17 - Posted by: bingo at January 25, 2012 6:44 PM

@Flip

You do know that there anywhere from 4000 to 12000 Muslims currently in the military, who fight and die for our country. Guessing that your "books" didn't have those facts in them. They don't make pop-ups like they used to, right?

Comment #18 - Posted by: Eric at January 25, 2012 6:53 PM

Oh Jared...

Comment #19 - Posted by: Denise Thomas at January 25, 2012 6:55 PM

Love the training during Ramadan video. It's just another way to shake up your regiment and push yourself in a different way. I had a buddy (with an otherwise healthy diet) that would eat McDonald's for lunch once in a while, just to have crap in his stomach during the next workout. One more challenge.

Comment #20 - Posted by: Kenny at January 25, 2012 6:55 PM

Oh, and more power to our Muslim CrossFitters. Screw the haters - as per usual!

Comment #21 - Posted by: Kenny at January 25, 2012 6:56 PM

There is no need to freak out about "Training During Ramadan". A lot of our enablers for the military are Muslim and myself included have spent every Ramadan except one since 2004 walking up mountains in Afghan or 120 degree heat in Iraq..

Comment #22 - Posted by: friskydingo at January 25, 2012 6:58 PM

Gar and Flip-

You dudes are shameful (and probably not too bright). Islam is far from being the only political/religious system to produce deviants who employ terrorism as a method for one end or another.

And of course, not a single one of the uniformed men featured in Crossfit's Hero WODs were participating in a fight against a major world religion when they unfortunately died. Rather, they were fighting on behalf of something: a country that was founded on - and has existed to advance - a set of principles and ideals that are completely contrary to the sort of ignorance and intolerance your comments express.

I'm a serviceman and I think your bigotry undermines the cause those heroes died for.

Comment #23 - Posted by: phil at January 25, 2012 7:00 PM

I am Looking for a CrossFit LICENSE PLATE.
Anyone know a WEBSITE where i can find one?
thanks for your help

Comment #24 - Posted by: thomas Cox at January 25, 2012 7:07 PM

This is basically a CF Endurance WOD. For CFE your slowest time should be your first time in theory with the time either increasing or not getting beyond 3-4 seconds slower than your FASTEST time of 400 meters. POSE running helps this, as well as setting a metronome to start at 90 bpm (180 foot strikes per minute) at the start then progressively increasing to maybe by 2 every round or so. This is a stamina/pace drill. www.crossfitendurance.com

Comment #25 - Posted by: ChrisK at January 25, 2012 7:14 PM

Hate never wins. It didn't win when the early Christians were persecuted or when the Jews were persecuted during the Holocaust. You people hating on the Muslims are no better than the people that used lynch blacks during Jim Crow.

I am so proud to see the members of the real Crossfit community stand up for the "Training During Ramadan" vid. You are the ones that judge people by their passion for fitness rather than where they go to worship.

There have been some overtly right wing posts on the main site that I tend to disagree with. But one thing Crossfit has never really got into is religious supremacy. And to post a video in support of Crossfitters who belong to one of the most hated religions in this country takes guts. I'm proud of Crossfit and the community for laying it on the line and shutting down the haters.

Comment #26 - Posted by: marshall at January 25, 2012 7:18 PM

lol @ comment #1: "nipply" dunno why, i must be feeling very juvenile tonite, but that made me LOLZ!

Comment #27 - Posted by: Tar at January 25, 2012 7:20 PM

@8- Mike R- I'd say a good reason why the community is going away is because of some of the hateful comments above.

Internet trolls exist everywhere and give communities bad names.

Comment #28 - Posted by: eugene at January 25, 2012 7:29 PM

marshall - well said man, well said. I'm behind your comment 100%.

Comment #29 - Posted by: phil at January 25, 2012 7:29 PM

Islam: as dangerous in a man as rabies in a dog. -Sir Winston Churchill 1874-1965

Comment #30 - Posted by: Gar at January 25, 2012 7:40 PM

Run in rain or row inside...you decide?

(first five responses confirms my decision)

Comment #31 - Posted by: Aristotle4 at January 25, 2012 7:52 PM

Reebok CrossFit models? They should be...especially the guy in the front

Comment #32 - Posted by: Courtney at January 25, 2012 8:07 PM

Um... did anyone actually do the WOD?
26:00... for me this is a miracle.

Comment #33 - Posted by: Melissa at January 25, 2012 8:32 PM

Gar & Flip -- The amount of heart and will she has to Crossfit during that time and publicly post these videos to inspire people is a million times what it takes for you two clowns to bash her on the web. Get a life!

Whoosah

Comment #34 - Posted by: Chris W. at January 25, 2012 9:14 PM

Time: 11 min 19 seconds

Comment #35 - Posted by: Jarno Voorintholt at January 25, 2012 10:35 PM

Awesome workout! 23.40

Comment #36 - Posted by: Sam at January 25, 2012 10:57 PM

I'm going to row instead for running, so what scale do i put in on?? the scale is from 0-10 on a concept2.

Comment #37 - Posted by: Jan at January 25, 2012 11:32 PM

@Jan,

Put it on 4.5 and leave it there for the rest of your life. Seriously.

Comment #38 - Posted by: Gar at January 25, 2012 11:44 PM

@30 - Aristotle4

Ofc you should run in rain.

Just eat some barbed wire before!

Comment #39 - Posted by: Joakim H at January 26, 2012 12:03 AM

@30 Gar

Then, Sir Winston Churchill had some ignorance and hate in himself as well. And you listening to this kind or words are hearting yourself. Winston Churchill Said too:

-A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty
-It is a fine thing to be honest, but it is also very important to be right.


People from crossfit, I would like to say that im happy and proud to be part of this community eventhoght I dont know any of you.


Comment #40 - Posted by: HugoLopez at January 26, 2012 12:44 AM

No matter how much hate is going on right now on these comments....I still love all you crossfitters :) have a happy run/bike/row/swim today

Comment #41 - Posted by: Jay at January 26, 2012 1:11 AM

39/M/205 25.21

Comment #42 - Posted by: Aussie Dazza at January 26, 2012 1:39 AM

500m row for run
25:20

Comment #43 - Posted by: TomO/45/M/200 at January 26, 2012 1:48 AM

Castro = hot
Sherwood (bringin up the rear) = hot

Comment #44 - Posted by: Lori at January 26, 2012 2:40 AM

m/46/185

22:22

Comment #45 - Posted by: cosmo at January 26, 2012 2:44 AM

M/31/70"/192

22:50

Comment #46 - Posted by: HOL at January 26, 2012 2:44 AM

22:51

Comment #47 - Posted by: JBarr M/29/5'11"/190 at January 26, 2012 2:53 AM

I have the vibram 5 finger shoes. I lift and do my 200 400 and 800 meter runs with them. On occasion I feel a ping in my calf or a tenderness on my shin. My question is those of you who have this type of running shoe, do you use them to run all distances? Even a 5k? Any help is greatly appreciated. I've been using them for about a year

Comment #48 - Posted by: Angiestone at January 26, 2012 2:54 AM

1:09
1:30 (probably wrong)
1:38
1:33
1:34
1:41
1:41
1:36
use ipod as stopwatch

Comment #49 - Posted by: charbs 26/m/185 at January 26, 2012 3:07 AM

m/43/5'6"/150

22:34
kept all at 1:30 except round five 1:34

Comment #50 - Posted by: duane at January 26, 2012 3:41 AM

M/35/75"/230

27:50

Comment #51 - Posted by: AF Zamarro at January 26, 2012 3:48 AM

Newbie post in the filter, early around post 5...

Comment #52 - Posted by: bingo at January 26, 2012 3:57 AM

F/45/6'1"/160
Had to sub run with row due to freezing rain.
1:33
1:33
1:35
1:33
1:34
1:33
1:37
1:33

Comment #53 - Posted by: FitDocMom at January 26, 2012 4:12 AM

M/44/5'11"/200

1:45-1:42-1:46-1:54-1:54-1:55

Comment #54 - Posted by: nutfam at January 26, 2012 4:43 AM

23m10s on 133m square track

Comment #55 - Posted by: dcestnik at January 26, 2012 4:58 AM

23:59 rx'd

Comment #56 - Posted by: DPL at January 26, 2012 5:13 AM

22:11 (indoor short track)

Comment #57 - Posted by: Townsend m/28/5'8"/140 at January 26, 2012 5:23 AM

M/25/5'9"/165 22:17 AM2 HH-60 Pad AFG

Comment #58 - Posted by: Gimpy9195 at January 26, 2012 5:37 AM

43/m/176cm/73kg

As rx'd

23:58 (last time 22:28)

Outdoors on icy roads. Rounds between 1:37 and 1:45 (last time between 1:34 and 1:23).

Heavy legs today from backcountry skiing yesterday (Rotwand Reibn, 1000 Hm), 5h 30 min car to car with little rest. Had to blaze the trail through one foot deep powder for most of the way, but was rewarded with perfect downhill conditions through untouched powder.

Comment #59 - Posted by: Memuc at January 26, 2012 5:40 AM

22:26 Rx'd.

Then some box squats w/bands at the Clam-shell. Thanks to Shake & Whit for jumping in!

FOB Salerno

Whoop!

Comment #60 - Posted by: james.patrick [M/49/66"/135] at January 26, 2012 5:43 AM

Hope this means we get to see some cool eid-al-adah pics in the fall.

Comment #61 - Posted by: Jr at January 26, 2012 5:46 AM

I love hearing stories like today's, where we show yet again how strong, dedicated, focused and tough humans can be. Training and Fasting? Well done!

For those who feel the need to conjure and share ignorance publicly: You'll be much happier inside doing the opposite.

Comment #62 - Posted by: Pat T at January 26, 2012 5:54 AM

51/M/180...22:22

Comment #63 - Posted by: Curt at January 26, 2012 5:55 AM

Time: 11 min and 23 seconds

Comment #64 - Posted by: jarno at January 26, 2012 6:00 AM

M/30/6'0"/200 Newbie

24:16 (indoor track)

Rounds between 1:32 and 1:44 (too fast on the first one)

Philosophical Crossfit Question for the community:

How long can I hide behind Newbie tag?

Comment #65 - Posted by: dbraz at January 26, 2012 6:02 AM

21:24 w/ about 1:20 pace on each

Comment #66 - Posted by: mlt at January 26, 2012 6:36 AM

So i took my injured psoas through this work out, and i suffered through the 1st round like a loping bear... almost gave up but found the whole wod stretched my psoas beautifully.

some horrific times, compounded by iphone ineptness. I often had to paw at the thing to get the screen up and stop and start.
3.40, 2.36, 2.03, 1.58. 2.05, 2.11, 2.26, 2.34

Comment #67 - Posted by: andrew stemler at January 26, 2012 6:40 AM

@47-
Hey Angie. FWIW, I've got the TrekSport version of the 5fingers, and I don't do any distances with them. I lift and do up to ~400m with them, but I don't feel ultra comfortable doing a 5K, etc. For today's wod, I'll probably wear some other running shoe.

I think it depends a little on the version you have. The Bikila is made a little more for running, but I haven't tried them on for comparison. I know some guys that run half marathons in them. I like mine for hiking/rafting.

Comment #68 - Posted by: Eyedoc at January 26, 2012 6:48 AM

21:18 on the treadmill.

Comment #69 - Posted by: Alan H. in Kabul at January 26, 2012 6:50 AM

@47-
Angie, i have the bikila model that Eyedoc mentioned (65). I routinely run 5k's or longer with them. At first, longer distances accompanied a significant adjustment period with the calf and shin pain that you were experiencing. As my biomechanics adjusted and i really concentrated on changing my foot strike from heel to mid/front i found that those problems went away after about two weeks (and my calves also look and feel rock solid!) This adjustment period is normal according to most barefooting literature.

i recommend reading the info that vibram has on their website concerning getting started running barefoot, they have useful faq's that address various problems. hope that helps!

Comment #70 - Posted by: Adam M. at January 26, 2012 6:59 AM

16:31 total time - A little slow

Comment #71 - Posted by: SanJo Monster M/33/5'9"/189 at January 26, 2012 7:40 AM

Memuc 58, backcountry skiing? Very jealous! Nice to see you here so often.

Comment #72 - Posted by: bingo at January 26, 2012 7:49 AM

@47-
I know that those shoes are suppose to "imitate" the natural feel of running barefoot but do not run in them. I had to retire from college baseball due to bad knees and I can tell you that my custom Asics will out perform any other shoe and is great on the joints. Long distance running is already very taxing on the body. Personally, I think those 5-finger shoes should only be used for weight lifting.

Comment #73 - Posted by: Weslie James at January 26, 2012 8:03 AM

Subbed 8 500 meter rows with 90 sec. rest between
24:54 total time

1:48.5; 1:49.3; 1:50.1; 1:55.1; 1:56.1; 1:56.9; 1:54.1; 1:49.6

Comment #74 - Posted by: SB at January 26, 2012 8:07 AM

27:55

Comment #75 - Posted by: preacherman at January 26, 2012 8:09 AM

Puked for the first time on CrossFit today! Rounds between 1:16 and 1:40.

Comment #76 - Posted by: JakeStrappin at January 26, 2012 8:15 AM

Wow, I am now looking forward to the "how to incorporate the peckdeck into you crossfit training"-video!

Comment #77 - Posted by: Pete at January 26, 2012 8:17 AM

24:00 as Rx'd

Comment #78 - Posted by: Jeremy at January 26, 2012 8:17 AM

M/34/6'3"/200

Rx'd in 21:38
1:23 Avg.
Fast: 1:20
Slow: 1:29

Did two more for an even 10 Rounds in 27:31

Comment #79 - Posted by: Ben S at January 26, 2012 8:23 AM

I'm kind of surprised at the opposition I'm reading to vff's. Personally I've had a really great experience with them and will be running a half marathon in them next month, you just have to build up slowly.

Comment #80 - Posted by: Ian at January 26, 2012 8:36 AM

As Rx'd on a treadmill

24:14

Comment #81 - Posted by: Kevin C.(M/52/5'11"/172) at January 26, 2012 8:39 AM

Re-post. Thanks Lynne!

Howdy! Rested up? Hope so.

The first WOD in our next cycle is simple, and simply diabolical. 8 runs, each one 400M long, each one for time, with 90 seconds rest between each one. This is one version of a classic interval workout with a 1:1 work:rest. Pretty simple, it’s just like it sounds. On a track or a measured loop in your neighborhood RUN 400M. These are sprints, not jogs. 400M is ~0.24 mile on a treadmill; use 1-2 degrees of elevation to approximate an outdoor run. The standard sub is a 500M row, and if you row the rest interval is the same. Record your total time (8 intervals + 7 rests), and feel free to record the individual splits if you wish.

Be careful when you get going on this one. We don’t do a whole heck of a lot of running. Warm up completely before you start. Lots of controversy about pre-running stretching and whether this increases or decreases performance and the risk of injury. I’d do whatever you typically do pre-run. Don’t make a change today, just make sure you are warm and ready, and do back off if you get a little twingy, especially in the hamstring.

How should you scale this? Pretty easy, I think. You should run a 400 each round, but if 8 rounds is too much simply do fewer intervals. If you are having real problems with inter-round recovery (HR remains very high, still breathing very hard) extend the rest period to 2:00, or even more. Work hard, but work smart, too. And yes, this is all we do today.

Running is a fundamental movement for the human condition and if it’s at all possible you should do just that today. Remember, though, that there are those among us who really can’t run for whatever reason; spare us the sanctimonious posts about “no excuse not to run” and such—they’re unkind, unnecessary, and unhelpful.

So let’s get our run on. 3-2-1…Go

Comment #82 - Posted by: bingo at January 26, 2012 8:42 AM

23m 03s Constant 10mph as fast as the treadmill would let me! Lets try a track next time!

Thanks Crossfit... By the way this is my first day on Crossfit

Comment #83 - Posted by: Trevabs at January 26, 2012 8:48 AM

Subbed rowing for running, still recovering from achilles tedonosis and don't need that back right now, thanks very much.

25:08, all splits under 1:50 which was the goal. Last was tough though, my grip was smoked.

Comment #84 - Posted by: MattyP 41/M/5'11"/235 at January 26, 2012 8:53 AM

:59
1:03
1:07
1:10
1:10
1:09
1:09
1:05
8:53 Total (without breaks)
19:23 Total (with breaks)
I measured my distance with a GPS so it may be a bit off though.

Comment #85 - Posted by: Caveman/m/5'9"/200/28 at January 26, 2012 9:00 AM

whoa...

Not a strong runner! Also didn't realize the time each 400m should have been recorded...Or that it was a sprint each lap. I'm glad I completed the WOD. Looking forward to the next one as now I have a mark to improve upon!

29/M/6'/310

37:14 total time...


Comment #86 - Posted by: Aristotle4 at January 26, 2012 9:07 AM

@47-
I run in the Vibram Five Finger Flows, all distances, without issues. Took some time and some big changes to my running technique. I worked up to it thru 400m crossfit WODs and longer sandy trail runs. Now I can run on the road without any problems.

Check out some of the Crossfit Journal Videos by
Brian MacKenzie to get some introspection on your running form. That's probably what helped me the most.

Comment #87 - Posted by: Lars at January 26, 2012 9:10 AM

Warm up
Pull up 3x10
Dip 3x5
Squat 3x10
Crunch 3x45
Push up 3x10
Back Ext 3x15
Time - 26.14.98

Comment #88 - Posted by: AB at January 26, 2012 9:14 AM

@47

I have been running in VFFs for 5 years. I have noticed a dramatic reduction in injuries, both in running and in other sport. I use them for all distances between 400m and 25mile. Before using them I would struggle to exceed 5miles without needing ice packs for knees and ankles after. Now I have seen all my chronic joint problems disappear. If you are have issues remember to stretch and massage your feet and ankles after you run. All those little muscles and stabilizers need to build up strength. LAX ball on the sole of the feet can be huge!

Comment #89 - Posted by: MadMax at January 26, 2012 9:41 AM

As Rx 20:25

Knackered!!!!

M/168#/6'/37yrs

Comment #90 - Posted by: britishfireman at January 26, 2012 9:44 AM

@#72

I have had 2 knee surgeries and a damaged peroneal nerve (To the extent I couldn't move my foot). I understand your caution with running in a "flat footed" shoe. I have been using the KSO version for almost 3 years now and have never felt better running. I will regularly do 3-4 miles in them with no problem. The most important thing to remember is that our bodies were not designed to run heel to toe without extensive body damage over time.

Comment #91 - Posted by: Jazz at January 26, 2012 9:47 AM

356 meters, 9 rounds: 22:01. (Running on a short track [178m]; the extra round makes it 3,204 -- essentially rx'd.)

Comment #92 - Posted by: jdriddle at January 26, 2012 9:59 AM

20:45

Oh high school track where have you gone?

m/38/6'1"/190

Comment #93 - Posted by: Rough Robbie at January 26, 2012 10:06 AM

22:32

Comment #94 - Posted by: James m/29/5'7"/155 at January 26, 2012 10:10 AM

RX'd total time indoor track
18:26
lungs were on fire!

Comment #95 - Posted by: Greg Crosby at January 26, 2012 10:12 AM

m/22/5'10"/160

21:10 rx'd

Comment #96 - Posted by: Brent at January 26, 2012 10:14 AM

23:10 total. Averages to 1:35 per 400. Very happy with that time. Done at home.

Comment #97 - Posted by: ScottMacArthur at January 26, 2012 10:16 AM

Since I don't have the chance at weighted workouts on the weekends I had to modify and did "Mini-Cindy" today but I modified it a little for some abs and will do the 8 by 400 meters on Sunday. I did:

10:00 as many rounds as possible:

5 Pull-ups
10 Push-ups
15 Squats
20 Sit-ups

Only completed 6 rounds + 1 Pull-up.

Comment #98 - Posted by: Todd at January 26, 2012 10:17 AM

23:13

Thanks to BMac for the video and good ideas on how to approach today's WOD. I tried for consistency in my rounds, which were: 1:38/1:34/1:34/1:32/1:36/1:37/1:37/1:35.

Course today was a one-way 400m, of which almost 200m is a nasty hill, which made for some natural variation in times depending on which direction I was going, but still managed a maximum variation of only 6 seconds between my fastest and slowest rounds. POSE technique throughout; felt great.

Comment #99 - Posted by: Bill M. m/47/5'3"/135 at January 26, 2012 10:26 AM

That pic is like a reebok poster.

Comment #100 - Posted by: Sean at January 26, 2012 10:26 AM

m/28/6'4"/175

20:57

loved this one

Comment #101 - Posted by: Dan at January 26, 2012 10:26 AM

23:54 To think how much easier this was in high school. Ugh..

Comment #102 - Posted by: Taya O. at January 26, 2012 10:31 AM

anyone going to do this on a bike?

400m run = 1 mile on a bike according to bingo's post.

I think I'll give it a shot.

Comment #103 - Posted by: APE teach at January 26, 2012 10:40 AM

20:35 rx

Comment #104 - Posted by: Brad r at January 26, 2012 10:41 AM

M/25/5'9"/189

23:18

Comment #105 - Posted by: Scott at January 26, 2012 10:41 AM

17/F/120

23:45

Comment #106 - Posted by: jenna at January 26, 2012 10:43 AM

400 run @ 14kmh, 400 row @ 1:40 x 4

Comment #107 - Posted by: Mjk at January 26, 2012 10:49 AM

21/m/5'8''

21:57

Comment #108 - Posted by: Lukas at January 26, 2012 10:55 AM

22/M/6'0"/208

My timer was all messed up. Better to be over than under - 27:38

Comment #109 - Posted by: Weslie James at January 26, 2012 10:57 AM

M/40/6'1"/247

15:47

Comment #110 - Posted by: Cassidy at January 26, 2012 10:59 AM

Ive been running in Vibrams for about six months now and been using them for every WOD since ive started Crossfit,(about two months now). Im in the Coast Guard and wearing boots everyday gave me plantar fasciitis, it was hard for me to even walk normally. Of course the Drs gave me custom orthodics and all that but nothing worked for me until i got the Vibrams. My feet have never felt better. granted though at first it is definatly rough trying to get your feet used to how they are supposed to work (with out shoes)

Comment #111 - Posted by: Saylor at January 26, 2012 11:01 AM

1:16, 1:12, 1:08, 1:12, 1:15, 1:24, 1:20, 1:16 Total run = 10:05; Total Time = 20:35

M/33/6'2"/250

Finally a WOD I can do and do well as a Newbie, especially recovering from a torn calf and having a broken finger (middle finger screws the grip on everything, especially pull-ups)

Comment #112 - Posted by: mysteryher0 at January 26, 2012 11:01 AM

21:42 over all

1:26 was the first and slowest; 1:23's and 1:24's otherwise

Comment #113 - Posted by: TRN III at January 26, 2012 11:04 AM

M/26/5'8/190#

23:31

Comment #114 - Posted by: Gabe at January 26, 2012 11:07 AM

M/52/6'3"/165

23:35

8 x .25 mi runs on treadmill.

Feeling good about an Rx'd WOD and a respectable time. Semper Fi!

Comment #115 - Posted by: MajorDad at January 26, 2012 11:07 AM

1:42, 1:50, 1:44, 1:43, 1:47, 1:50, 1:51, 1:42

24:39

30 seconds longer than last time. On a cold, wet track at Shasta College, Redding, CA. Nice job Kevin, ya got me! Thanks Lynne and bingo.

Comment #116 - Posted by: mas 55/M/150 at January 26, 2012 11:07 AM

24:10

Comment #117 - Posted by: ccraft at January 26, 2012 11:10 AM

1:30 for all 8

Comment #118 - Posted by: Chase at January 26, 2012 11:22 AM

22:00
1:27, 1:26, 1:27, 1:27, 1:27, 1:25, 1:23, 1:22

Comment #119 - Posted by: Matthew m/31/175/6'2" at January 26, 2012 11:38 AM

25:20 as rx'd.

Comment #120 - Posted by: sapperslovetherain at January 26, 2012 11:41 AM

28/M/205 out of shape for myself 22:28

Comment #121 - Posted by: Jeremy Pascual at January 26, 2012 11:42 AM

50 / 186

on elliptical

21:43

Comment #122 - Posted by: tom perry at January 26, 2012 11:44 AM

25/m/6'2"/278.6

30:14

Comment #123 - Posted by: dawgsrus at January 26, 2012 11:45 AM

27:44

Comment #124 - Posted by: Mike M at January 26, 2012 11:47 AM

20.34 RX'd
1:08, 1:09, 1:14, 1:18, 1:19, 1:20, 1:19, 1:17 Total running time of 10:04.

Comment #125 - Posted by: Kyle at January 26, 2012 11:51 AM

37/m/163

Rx'd

26:54 - Treadmill

Comment #126 - Posted by: Jim at January 26, 2012 12:15 PM

21:48 as rx'd on treadmill.
25/210/6'2"/M

Comment #127 - Posted by: DK at January 26, 2012 12:28 PM

I like this sort of sport. I want to be part of it! How can I do to get them?

Comment #128 - Posted by: Ramón Arístides Fernández at January 26, 2012 12:35 PM

24:20
Treadmill
Kevin C and Mas, we old timers sticking together

Honoring "David Moore"

Laura f/49/5'7/145

Comment #129 - Posted by: power-girl at January 26, 2012 12:43 PM

Was pressed for time....
8 Rounds
250 Meter Row
1:00 Minute Rest
Total Time
15:40
Then
50 Weighted Sits
25 Push Ups
Ok Workout

Comment #130 - Posted by: dyagg at January 26, 2012 12:49 PM

F/41/5'6"/150

1:51, 1:51, 1:52, 1:51, 1:51, 1:50, 1:52, 1:52

Total run time: 14:50

Comment #131 - Posted by: mom to five at January 26, 2012 12:59 PM

M/17/6'0"/167
23:46

Comment #132 - Posted by: Samuel at January 26, 2012 12:59 PM

m/35/5'5"/175lbs
26:25

Comment #133 - Posted by: Matt at January 26, 2012 1:19 PM

Anyone know the kind of shoes they're wearing in the demo video?

Comment #134 - Posted by: Dan at January 26, 2012 1:20 PM

20:47
1:13, 1:11, 1:15, 1:16, 1:15, 1:20, 1:20, 1:20

Was trying to keep these all between 1:10 - 1:15. By the end I was just hanging on to 1:20. Doing these a day after mile repeats at 6:10 - 6:15 was taxing.

Comment #135 - Posted by: jomo m/48/6'/172 at January 26, 2012 1:21 PM

as Rx'ed

28:39

Comment #136 - Posted by: Storm at January 26, 2012 1:37 PM

Good video from B-Mac on how to game this WOD so it's beneficial.

Comment #137 - Posted by: Calgary Newfie at January 26, 2012 1:39 PM

Well this is the first WOD that I've ever been able to do as rx'd. I am a M/28/5'7"/175 and I did it in 23:05 on a treadmill (It's January in northern Canada, maybe I'm just not hard core enough but the run outside isn't happening). I did 7x 1:35 and 1x 1:30. It was also the first time I've ever watched TV on the treadmill. The local community cable station has a continuously running clock with seconds, perfect for timing the rests!

Comment #138 - Posted by: bcpilotguy at January 26, 2012 1:39 PM

Complete! Ahhhhh!!!

Comment #139 - Posted by: Mark Nolan at January 26, 2012 1:44 PM

21:42

1:26 was slowest; 1:23's and 1:24's otherwise

Comment #140 - Posted by: TRN III at January 26, 2012 1:48 PM

20:56

Comment #141 - Posted by: Paul Daniel m/28/6'2/190 at January 26, 2012 1:49 PM

M/28/84kg/190cm

Did swimming WOD this morning:

3 rounds for time:
50m swim
30 push ups
40 squats
50 muscle ups on the pool edge

22'45"

Comment #142 - Posted by: Drasko at January 26, 2012 1:49 PM

As Rx'd on a treadmill

22:47

Comment #143 - Posted by: Carole (F/53/5'6"/138) at January 26, 2012 2:04 PM

M/23/5'10"/187

22:34

1:31 average
1:43 slowest
1:21 fastest

First time performing a running WOD. First lap was slowest trying to find the correct pace.

Comment #144 - Posted by: T. Swihart at January 26, 2012 2:06 PM

M/24/5'9"/164

21:13 RX'ED

Comment #145 - Posted by: Rob at January 26, 2012 2:09 PM

Treadmill at 2% incline, all 400m were at 10 mph.

Comment #146 - Posted by: J.Wood at January 26, 2012 2:15 PM

M/23/5'10"/187

22:34
1:31 average
1:43 slowest
1:21 fastest

First time performing running WOD. First round was slowest trying to find the correct pace.

Comment #147 - Posted by: T. Swihart at January 26, 2012 2:16 PM

24:41 treadmill (10.5 mph max) 1.0 incline

Comment #148 - Posted by: Paul Link at January 26, 2012 2:18 PM

This was awesome!

23:17 min

M/23/173cm/71kg/

Comment #149 - Posted by: Nils at January 26, 2012 2:21 PM

m/30/180/90kg 19:50

Comment #150 - Posted by: ferhat at January 26, 2012 2:29 PM

sub'd 500m ROW for 400m run (much more challenging for me, as I am a runner):

total: 25:56

1:58-1:57-1:57-1:57-1:56-1:56-1:55-1:50

Comment #151 - Posted by: GleichSTL m/34/176/5'10" at January 26, 2012 2:30 PM

22:54. Brutal WOD, done outside in the cold wind here in COS, CO. Loved every minute of it.

Comment #152 - Posted by: dandez8 at January 26, 2012 2:30 PM

It would be rough to be a Muslim living in Alaska or Finland when Ramadan is during the summer months.

Comment #153 - Posted by: Gabe at January 26, 2012 2:44 PM

30:31 embarrassed [:
but i do have alot of excuses

Comment #154 - Posted by: Jjames at January 26, 2012 2:45 PM

Sub 500m rowing as rx'd ... 26:43 ... My cardio sucks!!! Plus I'm still a newbie haha !!

Comment #155 - Posted by: KHarts87 at January 26, 2012 2:49 PM

M/50/6'3"/185

23:35 rx on a treadmill; traveling in Sao Paulo!

Comment #156 - Posted by: TomE at January 26, 2012 2:54 PM

M/216/22
Started crossfit on my own 2 weeks ago. This is my first WOD posting.

26:26 as rx'd, but on a slightly longer track than 400m.

Comment #157 - Posted by: Caleb at January 26, 2012 3:00 PM

F/42/5'7"/155

28:08 Loved the workout and weather cooperated...but I was toast by the end.

Slower than I'd like but this was the first intervals workout I've done since breaking my toe in November.

Comment #158 - Posted by: KER at January 26, 2012 3:06 PM

30:34 as Rx'd.

Comment #159 - Posted by: Elliott at January 26, 2012 3:20 PM

Did the 500m row instead of the run. Thought a lung fell out after fourth round. I am stoked that I got through it and kept my times all in the 1:50's.

Total time: 25:48

M/41/6'/180

Comment #160 - Posted by: Rob M at January 26, 2012 3:23 PM

F/22/5'5"/122

28:23 (as Rx'd) on a 1/10 mile lap, indoor track

**First day training with CrossFit!! I know I'm going to LOVE this program!

Comment #161 - Posted by: Kristen at January 26, 2012 3:33 PM

22:18 rxd

1:24 - 1:23 - 1:27 - 1:33 - 1:32 - 1:31 - 1:28 - 1:26

slight decline at the start and slight incline at the finish.

Comment #162 - Posted by: aermio m/33/5'7"/148 at January 26, 2012 3:37 PM

1:25, 1:21, 1:22, 1:25, 1:25, 1:25, 1:27, 1:21
21:21
Did with Edwards at Deaf School track

Comment #163 - Posted by: Jetté 42/M/5'11"/170 at January 26, 2012 3:38 PM

Anyone posting times under 16.5 min for this WOD is either lying, an olympic 400m runner, or not doing it correctly!

With 90sec rest after each 400, you have 7 x 90sec = 10.5 min.

Then if you ran each 400m in 45seconds your total time would be 16.5min. This is unrealistic considering a 400m in 45seconds would qualify you for the Olympics.......

Comment #164 - Posted by: Craig at January 26, 2012 3:38 PM

23.15 as rx'd. I wanted to do 22.30, but just got crushed. Fuuuuuck, I need to work on my running...

Comment #165 - Posted by: Brandon at January 26, 2012 3:45 PM

M/33/5'11"/165

23:30 as rx'd.

Comment #166 - Posted by: Nick at January 26, 2012 4:01 PM

M/23/5'10"/187

22:34
1:31 average

Comment #167 - Posted by: T. Swihart at January 26, 2012 4:04 PM

Uh oh!!! Brian McKenzie is wearing New Balance Minimus shoes. He obviously didn't get the corporate memo.

Comment #168 - Posted by: bran at January 26, 2012 4:04 PM

DND; Injured knee, no rowing, running, jumping or squats for a while. Ortho tomorrow,
upper bodyweight complex
M/54/6’/205
Garage Crossfit enthusiast

Comment #169 - Posted by: Pete In SunCity at January 26, 2012 4:05 PM

5K rows 24:46
first 4 under 1:40. second 4 under 1:45

Comment #170 - Posted by: lucien at January 26, 2012 4:07 PM

22:15 as rx'd on treadmill
I did not think I had to run above 10 on the treadmill to beat me PR, so I lost time with the first round at 10 and the second round at 11. Rounds 3-7 were at 12 and the last round was at 13. It takes about 20 seconds or so for the treadmill to warm up, so I am figuring my time would be sub 19 on a track.

Comment #171 - Posted by: Magnus 26/5'8"/160-165 at January 26, 2012 4:19 PM

On indoor (200m) track:
1:02
1:03
1:02
1:02
1:03
1:03
1:03
0:59

*1:30 rest between sets...

Comment #172 - Posted by: P Frank at January 26, 2012 4:20 PM

@Angie. I have the VFF Bikla's and love them for running. I actually ran a 20k (2:25:32 I think) last June (2011). I will say that sometimes my 2nd and 3rd toes on my right foot go numb if they aren't on correctly.

1:41
1:44
1:44
1:48
1:48
1:53
1:55
1:53

Comment #173 - Posted by: Eric J. at January 26, 2012 4:26 PM

F/22/5'5"/122

**First time doing CrossFit!! YAY!

28:23 as Rx'd

Comment #174 - Posted by: Kristen at January 26, 2012 4:27 PM

Swim 100m per 400

Fastest 1:21

Slowest 1:30

Awesome WoD. So fun.

Comment #175 - Posted by: Gunsblazen at January 26, 2012 4:28 PM

28:05 rowing, almost all splits were 2:09 +/- a couple seconds except for two, one at 2:15 and 2;17...great WOD, was smoked at the end; feels good to be getting back in shape

Comment #176 - Posted by: RussA at January 26, 2012 4:29 PM

M35/5'4"/143lbs
22:30

Comment #177 - Posted by: Matt Burritt at January 26, 2012 4:31 PM

M/45/5’11”/177

23:10

Not too bad considering I had to run on a #@$*! treadmill. Took almost 40sec just to get up to speed.

Brandon @153 – An elongated F-bomb? Really? This comment page gets cluttered up with enough ‘BS’…like pointless arguments about Islam…do we really have to spell out the most vulgar expletives? That shows a distinct lack of vocabulary.

“Tolerance is the virtue of a man without convictions.” G.K. Chesterton

Comment #178 - Posted by: The Original JZ at January 26, 2012 4:33 PM

21:48

At the high school track, NB Minimus shoes. Splits 1:22-1:28, most around 1:22-24.

Comment #179 - Posted by: Sheldon N (M/34/6'/183) at January 26, 2012 4:36 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round
Jog 400M

As rx'd: 23:50 on treadmill
Foam roll after
Compared to 100302: 23:06 on road

Comment #180 - Posted by: Sesoku at January 26, 2012 4:45 PM

22:51

Comment #181 - Posted by: Pat h at January 26, 2012 4:46 PM

I wil try this in an hour, wish me luck I'm kinda a newbie!

Comment #182 - Posted by: Alx Polaco at January 26, 2012 4:48 PM

wow, lots of runners on cf now, most posts in a while

25:10, would've been a little faster, were it not for the ice here in mt.

Comment #183 - Posted by: mtvet at January 26, 2012 4:49 PM

22:32. Tough head win in turn 3

Comment #184 - Posted by: Forrest at January 26, 2012 4:54 PM

m/32/5'11/180

20:50 (30 secs faster then last time did this WOD)

Comment #185 - Posted by: m t cowboyd at January 26, 2012 5:03 PM

22:52

1:25
1:35
1:34
1:34
1:35
1:36
1:36
1:32

Here's not consistency and heavy legs!
It took all I had not to puke after the last one.

Comment #186 - Posted by: Brad m/28/150 at January 26, 2012 5:09 PM

1:26
1:30
1:33
1:32
1:40
1:32
1:36
1:33

Total 22:57
Ave 1:33

50m sprint x 8 lengths for each 400m.
It must have been all those stop and pivot moves
that slowed me down...ha, yeah right

Comment #187 - Posted by: Mark A. 41m, 175, 5'10" at January 26, 2012 5:13 PM

M/34/5'7"/190

8x 400m row, 90sec rest.
1st rnd 1:26, last rnd 1:32.

Comment #188 - Posted by: Jason M at January 26, 2012 5:13 PM

M/33/6'3"/250

newbie, 4th day at crossfit, time 28:60

Comment #189 - Posted by: Big Jodie at January 26, 2012 5:27 PM

22:30

Comment #190 - Posted by: B. Rhaly at January 26, 2012 5:29 PM

m/39/6/190ish
CFWUx3
23:58
96
96
96
100
99
102
99
97

f/30/501/140ish
CFWUx3
29:60
143
136
147
146
147
145
142
140

Comment #191 - Posted by: Jeremy A. Olive at January 26, 2012 5:31 PM

M/33/6'3"/250
REPOST,LITLE TIRED, TIME 29

Comment #192 - Posted by: Big Jodie at January 26, 2012 5:31 PM

28/m/5'11"/185to190
23:22 total
1:29
1:30
1:32
1:36
1:38
1:45
1:45
1:37

Comment #193 - Posted by: justaman - liberty, sc at January 26, 2012 5:32 PM

M/24/5'9"/164

23:13 RX'ED

Comment #194 - Posted by: Rob at January 26, 2012 5:33 PM

23:11

Comment #195 - Posted by: Bryan O - M/36/5'6"/192 at January 26, 2012 5:34 PM

25:50 might have done 1 extra
Running sucks

Comment #196 - Posted by: Johnh 43/205 at January 26, 2012 5:42 PM

M/24/5'9"/164

23:13 RX'ED

Comment #197 - Posted by: Rob Jones at January 26, 2012 5:42 PM

29.08, could have gone harder-pace guessing

Comment #198 - Posted by: Mikey at January 26, 2012 5:45 PM

1:52
1:54
1:47
1:52
1:49
1:45
1:46
1:36

Comment #199 - Posted by: Scooter at January 26, 2012 5:51 PM

EvoMusic Songwriting/Production Team

Treadmill

Dave 30:26 could have gone at a higher pace. still a great workout
Pete 38:20 almost died lol

Comment #200 - Posted by: EvoMusic at January 26, 2012 5:58 PM

1:30 pace for all 8 rounds, last 2 rounds were just hanging on. 1:28 fastest (2nd), 1:31 slowest (5th)

Comment #201 - Posted by: sebastian m/43/180/6'2" at January 26, 2012 6:10 PM

8 miles on mountain bike 90 second rest in between miles.

44:11 wow that is slow.

I was doing about 4:30-4:45 miles ( by my estimation) but hey my neighborhood is nice and hilly.

Comment #202 - Posted by: Ape teach at January 26, 2012 6:32 PM

24:05

I was feeling good today so during the rest intervals I did 2 reps wrist-rollers (2.5# / 5 foot rope) and 10 roll-outs.

Comment #203 - Posted by: CPT Hoolie M/41/5'11"/213 at January 26, 2012 6:35 PM

24:40 in 37F. POW!

Comment #204 - Posted by: Eddie at January 26, 2012 6:36 PM

Added 15 toe to bars before the 90 second rest. 25min

Comment #205 - Posted by: Brody at January 26, 2012 6:49 PM

Also was 10F outside. Awesome day

Comment #206 - Posted by: Brody at January 26, 2012 6:50 PM

Subbed swimming for the run today, fits my needs better.

1500m total:
4x200m sprint
4x100m sprint
4x50m sprint
4x 25m sprint

Also had quite a few underwater laps thrown into the mix!

Comment #207 - Posted by: Joey at January 26, 2012 6:51 PM

I had a rough day at work and had to hold of til tonight. I almost didn't but I forced myself. The terrain was hilly, but I dug it out anyways! Go CrossFit!

40/M/188/5'9"

1:40
1:44
1:44
1:47
1:47
1:41
1:50
1:45
Total w/o Rest = 10:18
Total w/ Rest = 19:18

Comment #208 - Posted by: RaSheed at January 26, 2012 6:51 PM

F/41/5'4"/118
21:16
Love running WODs!

Comment #209 - Posted by: Heather Szabo at January 26, 2012 6:54 PM

40 M/188/5'9"

1:40
1:44
1:44
1:47
1:47
1:41
1:50
1:45

Run: 10:18 Total w/ Rest = 19:18

Comment #210 - Posted by: RaSheed at January 26, 2012 6:54 PM

Included some extras: 400m run, 10 burpees, 10 ring dips. 32 min.

Comment #211 - Posted by: Nelson at January 26, 2012 7:01 PM

26/M/180
22:09. 45 degree, rain

This is my first month of Crossfit, having a blast so far. I'm an athletic trainer, thought i had a good grasp on being fit...until my world was opened up to Crossfit. Wish i would have stumbled upon this years ago, could have prevented a lot of wasted time in the gym doing the same old routines. I now encourage all of my patients to learn as much as they can about Crossfit. I love going to work out at the gym now, performing some of these WOD's gives me some great reactions....

Comment #212 - Posted by: Joel at January 26, 2012 7:07 PM

25 / M / 5'9" / 135lbs

6 rounds
1:42, 2:01, 2:02, 2:04, 2:08, 2:14

19:43

Ow.

Comment #213 - Posted by: BC at January 26, 2012 7:09 PM

M/26/6' 2". Total 19.02

Comment #214 - Posted by: Frank at January 26, 2012 7:39 PM

As Rx'd Male/25yr/6'2"/200#

1:24
1:18
1:15
1:17
1:15
1:15
1:13
1:10 !! 20:37 including rest

Comment #215 - Posted by: Tommy at January 26, 2012 7:44 PM

M/40/192

22:55 on tread (10x2, 9.7x2, 9.4x6). That's about 1:30, 1:32 and 1:34 for the last 6.

Next time maybe 9.5 for all?

Comment #216 - Posted by: Scott Andresen at January 26, 2012 8:18 PM

25/m/5,7/195

25:23 on a treadmill at a 8.6mph speed. I had a bad pair of under wears on that road up! Skin to skin rubbing made this wod way harder then it should have been. Looking forward to squeezing this next work out in!!!

Comment #217 - Posted by: Omar at January 26, 2012 8:20 PM

26/m/5,7/195

25:23 on a treadmill at a 8.6mph speed. I had a bad pair of under wears on that road up! Skin to skin rubbing made this wod way harder then it should have been. Looking forward to squeezing this next work out in!!!

Good night cf fam!!

Comment #218 - Posted by: Omar at January 26, 2012 8:20 PM

@ Jan #37.

Depends on who you are. You can set the drag factor via the erg. If it's a older C model (black) then you hold the 'rest' & 'ok' button and a new number should come up in a corner when you begin to row. On the newer models (D & E) whch are blue/purple if you go into 'more option' you can select 'display drag factor'. Star rowing and the drag factor will show up.

Drag numbers for your weight:
Heavyweight women: 120 (heavyweight in rowing is anything above 130lbs)
Lightweight women: 110-115(130lbs & below)
Heavyweight men: 125 (165lbs & above)
Lightweight men: 120 (165lbs & below)

The fan setting for these will all be around the low 4 to low 5 range (depending on the erg) but it's good to be as precise as you can to get the most accurate splits and workout.

Comment #219 - Posted by: Lauren at January 26, 2012 8:27 PM

30:15

Comment #220 - Posted by: Rusty at January 26, 2012 8:33 PM

20:15

Comment #221 - Posted by: Jbone1988 at January 26, 2012 8:54 PM

variation
2 min treadmill
15 reps 95# deadlift
x 8

ended up doing 10 reps on deadlift last few rounds
29 min

Comment #222 - Posted by: franklin bukoski at January 26, 2012 9:22 PM

Went with 500m rows. Total time: 25:19.1

At first, I thought I'd do what Brian M suggested in the video and aim to do same time for each 500m split, but after first 2 I realized my 1:53 target was a bit high, so I ended up trying to improve each 'pair' of sprints like this:

1:53 - target for 1, 2 (got 1:52.7, 1:52.5)
1:51 - target for 3, 4 (got 1:50.2, 1:50.8
1:49 - for 5, 6 (got 1:48.5, 1:48.7)
1:47 - for 7, 8 (got 1:47.8, 1:47.9)

Great workout. I gave it everything I had on 5, 6, 7, 8 and the true test is I couldn't quite hit 1:47s for those last two. Heart rate somewhere north of 180 at the end, but quick recovery.

Form pretty good. Returns slow and really pushed hard to full leg extension, then more or less vicious, controlled pull with arms.

w/u - 30 sec Samson, 7x (pushup, scap pushup, situp, dip, 30# KBS, 45# power snatch), 250m row

c/d - 250m easy row, 2 mins of watching 'Fat Chef' and 'Heat Wars' promos on Food Channel at Y.

Comment #223 - Posted by: matt h 50 180# 1mar11 at January 26, 2012 10:11 PM

@Bran #16,

Your comparisons are falty. Tim Mcveigh was not following the words of Christ as written in the Bible when He committed murder. But every Muslim that murders the infidel is following the words of Mahomid. Big difference!

Also, Islam is more of a political system then a religion. Its followers are very intolerant of other religions. In other muslim countries it is illegal to convert to another religion.

The problem with letting Muslims change how we operate in this country is that eventually we will have to submit to their religion. Islam always starts out in a country as a non-violent and non-intrusive religion. Then it sets fire and all hell breaks loose. Literally.

Comment #224 - Posted by: John at January 26, 2012 10:19 PM

21:13
53 seconds on my last run.

Comment #225 - Posted by: Jonesy Boy at January 26, 2012 10:39 PM

21:15
better at this than squatting haha

Comment #226 - Posted by: Stu at January 26, 2012 10:43 PM

Interesting how when Islam is attacked, it's defended by those who know little about it. When Christianity is attacked, it's mostly defended by it's followers.

Islam is like cancer. It goes unnoticed in a country until it's too late. Question to the Islam supporters: Name one Muslim country where women are as free to live as they are in America?

Comment #227 - Posted by: Mark at January 26, 2012 10:45 PM

8 rounds of:
Run 400 meters
Rest 90 seconds

22:30

Comment #228 - Posted by: RHJ at January 26, 2012 11:07 PM

Can't run on our PB so...

8 rounds:
50 TRX sprinter start
rest 90 seconds

Time: 11:52 (rest not included)

Comment #229 - Posted by: DanEOD at January 26, 2012 11:26 PM

25:36

Subbed 500m row. Avg. 1:52.6, slowest was 1:56, fastest was 1:50

Comment #230 - Posted by: Brett (M/23/188cm/77kg) at January 26, 2012 11:59 PM

#16 (Bran)

Timothy McVeigh was not a Christian, he was a murderer. Hitler was not a Christian either, he was Roman Catholic. To be a Christian, one must follow Christ. I do not have to respect any one's religion when that religion teaches its followers to murder, rape, and oppress others. Inmates are attracted to Islam because Islam promotes violence. Its that simple.

Comment #231 - Posted by: Gar at January 27, 2012 12:58 AM

Total time 21:28.
1:23 slowest.
1:17 fastest.

Comment #232 - Posted by: Kurt M/38/190lb. at January 27, 2012 5:34 AM

Jesus taught tolerance Gar. Or did you miss that part of the bible?...

Comment #233 - Posted by: HeyZeus at January 27, 2012 7:10 AM

To #229 Gar:

I usually ignore the posts that try to get into a debate over politics, etc., especially the ones that attack others for their beliefs or even their way of performing a WOD. But being raised Roman Catholic, I am far from being anything like Hitler. And just how you claim Mc Veigh isn't Christian, is the same viewpoint that Muslims have towards the one's who promote violence and claim to be Muslim. So, the question to you would be for someone who seems to be claiming to be Christian why do you promote hate? Along with many of my peers, Christian or not, as well as from other creeds, I was never taught to be a Hater.

p.s. to others I ask this to be a place of support not hate. I dont care what you believe or what you look like. I just care about the "Content of your character" MLK Jr.

Comment #234 - Posted by: Gabe at January 27, 2012 7:24 AM

24:08 Slow and steady wins the race!

Comment #235 - Posted by: jd/m/50/6'1/180 at January 27, 2012 7:44 AM

25:49

Comment #236 - Posted by: Eric B at January 27, 2012 8:08 AM

filter is busy...25:09.1 500m rows from 1:52+ to 1:47+. Went faster each sprint...wahooo...

ps since late fall, eating more fat, probably 50-60% of my cals most days, getting leaner, healthier. cholesterol ratios excellent. thanks gary taubes & 'good cal bad cal'

Comment #237 - Posted by: matt h 50 177# 1mar11 at January 27, 2012 8:13 AM

Did anyone notice they're not pose running in this video? It's funny how things change when you have to actually run fast.

Comment #238 - Posted by: Craig at January 27, 2012 8:32 AM

28 mins on the treadmill - walking on the breaks.

M/34/5'9"/220

Comment #239 - Posted by: Bill Hunter at January 27, 2012 8:43 AM

as rx'd
24:00
started ok, ended weak
need to start some more cfe

Comment #240 - Posted by: Troy at January 27, 2012 8:47 AM

20:30 on treadmill.

Comment #241 - Posted by: jono at January 27, 2012 8:58 AM

Jeff @ home
runs to from grate and back.
21:27

Comment #242 - Posted by: Jeff & Charity @ CF Snohomish at January 27, 2012 9:03 AM

C-
Around 800m loop.
23:26

Comment #243 - Posted by: Jeff & Charity @ CF Snohomish at January 27, 2012 9:04 AM

23:50

Comment #244 - Posted by: Marky Mark at January 27, 2012 9:19 AM

.4 mile loop running the first .25 and jogging the last .15. Rest varied from about 90 seconds at the start to about 2 minutes towards the end

Total time 26:10

Run time

1:27
1:35
1:32
1:35
1:37
1:35
1:40
1:35

Comment #245 - Posted by: Nathan at January 27, 2012 9:27 AM

Cold and rainy in Columbus, had to run on the inside track at the gym. Had a busy day and got there a little after 6, making for the worst possible conditions: people walking 3 abreast, blocking the track. Making it so that i had to stop running/ take stutter steps to dodge people.
Still completed in 21:56
Should be easy to improve on when the gym is slower or its nice enough to get outside.
M/26/6'0"/198

Comment #246 - Posted by: Samson at January 27, 2012 10:00 AM

25:xx
on the dreadmill. was not fun getting the dreadmill up to speed for each round

Comment #247 - Posted by: Grant at January 27, 2012 10:47 AM

1:32
1:29
1:30
1:37
1:42
1:39
Only had time for 6 rounds.

Comment #248 - Posted by: ferb44 185# at January 27, 2012 11:21 AM

29/m/6"6'/280

My goal is to finish an entire WOD before my birthday! (May 6th) I only achieved half of the workout. I ran 3:40,3:45,3:47,3:52 for a time of 19:34 seconds. I enjoy working out and this seems like a great approach to pushing myself beyond where I currently am capable. I want better and more. Any advice as to how I can see quicker results and such while dropping the extra weight to get down to 250 would be great! Thanks for pushing even the new punks like myself!

Comment #249 - Posted by: judgeme82 at January 27, 2012 12:32 PM

25:43

Comment #250 - Posted by: LiiT 38/m/6'1"/200lbs at January 27, 2012 12:34 PM

22:26

Comment #251 - Posted by: jesse 32/m/5'8"/165 at January 27, 2012 12:55 PM

M/33/6'1"/180

25:40

Comment #252 - Posted by: JQuick at January 27, 2012 1:30 PM

50/M/180
26:05
Treadmill
7.2
7.7
7.7
7.7-8.0
8.0
8.2
8.2
8.4

Comment #253 - Posted by: IBZIM at January 27, 2012 2:00 PM

22:44 on an indoor track

Comment #254 - Posted by: Eli Saggy at January 27, 2012 3:03 PM

24:16

Comment #255 - Posted by: myles456 at January 27, 2012 4:02 PM

Thanks to all for the input on vibrams!
I did this wod in them:
2:09
2:00
1:52
1:50
1:47
1:53
1:48
1:40. F/115lb/50 yr old

Comment #256 - Posted by: Angiestone at January 27, 2012 5:03 PM

Re: post #164 by Craig

You are right, checked my math...darned public schools!?!?

21:47

Comment #257 - Posted by: Cassidy at January 27, 2012 5:22 PM

m/46/5'8"/153#
2 days behind
24:04

Comment #258 - Posted by: Brian @ PV, FL at January 27, 2012 6:05 PM

10:32 it was alright but my legs are sore today.

Comment #259 - Posted by: Daniel at January 27, 2012 6:30 PM

M/66/188-8 rounds of:
Run 400 meters
Rest 90 seconds
Total tiime 29:03

Comment #260 - Posted by: peejay2 at January 27, 2012 7:09 PM

21:37

Comment #261 - Posted by: Kevin at January 27, 2012 7:15 PM

slowest was 1:33
started every third minute

Comment #262 - Posted by: georgecole3 at January 27, 2012 7:19 PM

M/6'3/191 24:21

Comment #263 - Posted by: Brooks at January 27, 2012 9:03 PM

22:15

M/25/220/5'10"

Comment #264 - Posted by: Ryan Jackson DeLaurentis at January 28, 2012 12:33 AM

M/25/220/5'10"

22:15

Comment #265 - Posted by: Ryan Jackson DeLaurentis at January 28, 2012 12:35 AM

m/43/150/5'7

6 rounds on a treadmill

1:30's each round

round 7 calf gave out

mobility work

Comment #266 - Posted by: texinma at January 28, 2012 4:24 AM

2012-01-28: Work TM.  All rnd@9/Incline@2,2.5,3,4,5,5.5,6,2.
2010-03-02: Westside. TM@10,11,11.5,12,12,12,10,12.

Comment #267 - Posted by: gs at January 28, 2012 6:16 AM

First WOD since baby
f/27

29:57

Comment #268 - Posted by: Ali at January 28, 2012 9:27 AM

21:53

Comment #269 - Posted by: Jclinam at January 28, 2012 10:43 AM

23:43

Comment #270 - Posted by: Paul Painter at January 28, 2012 11:16 AM

Reply to Comment #233 - Posted by: HeyZeus,

In today's world tolerance is offered to all religions except Christians and Judaism. Tolerance is offered to all political views except conservative viewpoints. Tolerance is great for any cooked up hypothesis for the origin for life, except for the concept of a Creator God. Tolerance even among Christians is upheld unless that means tolerance towards fundamental Christians. Tolerance has become like "beauty - in the eye of the beholder"...meaning it can mean what you want it to mean.

That being the case, I bristle when that word is used to describe Jesus' teachings.

Matthew 10:34: Think not that I came to send peace on the earth: I came not to send peace, but a sword.

Jesus was not tolerant of false teachings (Islam is a false teaching), false worship, etc. "All religions are equal" would NOT be something Jesus supports. He Himself said He is the only way to the Father. He said He is The Truth. If there is absolute truth, then that means many people are wrong about many things.

John 14:6: Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me.

With every thing, one must love his neighbor as he loves himself. This I do, and I know that condemning false teachings seems unloving, but its really no different than a doctor giving a patient the bad news that they have cancer. No one with cancer receives that news very easily. Some do, but many will seek another opinion, hoping that another doctor will give them better news. Unfortunately with false teachings like Islam, there is no good news, Islam is all bad, and like cancer or rabies it needs to be completely removed or it will eventually destroy. There just is no tolerating Islam in a civilized and free society. I embrace the people deceived by the false teachings of Islam, but I reject Islam whole heartedly.

Comment #271 - Posted by: Gar at January 28, 2012 11:18 AM

M/28/217/5'11

8 rounds:

1:30,1:31,1:31,1:34,1:34,1:36,1:36,1:33

First time doing this wod, can't wait to see my results on the next go around.

Comment #272 - Posted by: Shawn Williams at January 28, 2012 11:45 AM

On treadmill, 1st 4 rounds at 10 mph (1:30 400's), rounds 5, 6, 7 at 11 mph, round 8 at 12 mph (1:15)

21:40

Comment #273 - Posted by: dsm19 M / 33 / 6'0 / 210 at January 28, 2012 12:21 PM

23:52

Comment #274 - Posted by: Brian S m/24/5'11"/180 at January 28, 2012 12:48 PM

23:04.
Best 1:26; worst 1:42.

Comment #275 - Posted by: Chop at January 28, 2012 12:49 PM

Odd reps uphill, even reps downhill

1:27
1:25
1:33
1:26
1:34
1:27
1:36
1:26

Total 22:29

Comment #276 - Posted by: JFA at January 28, 2012 12:52 PM

22:59

Comment #277 - Posted by: jim in korea at January 28, 2012 6:12 PM

M/31/105kg

30:23

Was stuffed after the run.

Comment #278 - Posted by: williammoala at January 29, 2012 2:25 AM

My first ever Crossfit WOD!

1. 1:36
2. 1:32
3. 1:38
4. 1:38
5. 1:41
6. 1:41
7. 1:38
8. 1:38

TOTAL 23:32

Comment #279 - Posted by: Stefan at January 29, 2012 4:25 AM

23:03

m.39.155

Comment #280 - Posted by: brett_from_wylie at January 29, 2012 10:43 AM

22:32
Did this on a treadmill .. Faster each lap from 8.5mph up to 11.6mph.
definitely had something left in the tank afterwards.. Do faster next time.

Comment #281 - Posted by: Scott M / 48 / 5'10" / 195 at January 29, 2012 12:37 PM

18'43" for 7 rounds (miss count)
Average: 1'10" per 400m

Comment #282 - Posted by: Pat T at January 30, 2012 5:37 AM

m/28/90kg

21'14" rx'd

Comment #283 - Posted by: Sam S at January 30, 2012 9:54 AM

If I missed this, sorry, but I can't believe that no one has taken a second to correct the position that the Nazi's were Christian. It's hard to imagine anything further from the truth. Nazi leadership was avowedly atheist, and based many of their racial theories on Darwinian evolution.

Comment #284 - Posted by: Justin at January 30, 2012 11:38 AM

Did this today. total 28 min.

Comment #285 - Posted by: Kerber at January 30, 2012 1:18 PM

23:04

Comment #286 - Posted by: Raph at January 30, 2012 8:18 PM

22:14 - Ran around a 200 Meter track (which sucked)
1:31, 1:30, 1:28, 1:28, 1:29, 1:26, 1:27, 1:25

Goal was to hold the same time.

Comment #287 - Posted by: Edwin 28/M/68"/170 at January 31, 2012 6:21 AM

44m,6-218
RX'd
1:52
1:50
1:43
1:36
1:37
1:35
1:37
1:36

Comment #288 - Posted by: will h at January 31, 2012 7:33 AM

222 strides = 400mtr.

7pm & 34 degrees outside.

6x400 at a 1:28 pace

Comment #289 - Posted by: JT at January 31, 2012 1:53 PM

M/42/5'8"/172

Did January 23rd's Press workout, then did half of this one, so:

4 rounds of 400m + 90 second rest
10:10 barefoot (composite 1 mile time: 5:40)

Comment #290 - Posted by: Jon Craig at January 31, 2012 2:38 PM

22.30 (I can't remember my time exactly...my stopwatch was reset before I recorded the time).

I think I lost some time stopping and setting my stopwatch.

Fastest time was 1.22 (2nd and 8th)
Slowest was 1:29 (6th)
Others were between 1.23-1.26.

There was an incredible wind. When it should have been at my back there was a large set of bleachers blocking it. I should have just run around the track the other way half the time...

Comment #291 - Posted by: Scratchy at January 31, 2012 3:27 PM

23:44 rx

1:17
1:28
1:40
1:45
1:46
1:49
1:46
1:40

Comment #292 - Posted by: gb 44/m/71"/185# at January 31, 2012 3:49 PM

1:32
1:36
1:45
1:50
1:54
1:45
1:52
1:36

24:20 including rests (pr)

Comment #293 - Posted by: al deezy m/34/150 at January 31, 2012 4:37 PM

As Rx'd.
1:21
1:23
1:36
1:34
1:35
1:36
1:37
1:36
Total time = 22:48 (PR)


Mrs. Miyagi
As Rx'd.
Not timed.
Previous total time PR = 24:19

Comment #294 - Posted by: Miyagi m/31/173.2# at January 31, 2012 6:18 PM

25:19 (1 Feb '12)

Comment #295 - Posted by: NAMWIZ at February 1, 2012 7:14 PM

Subbed 500m Row for 400m run: 14:50

Comment #296 - Posted by: Dennis M/28/6'0/185 at February 2, 2012 6:31 AM

23:43 on treadmill

Comment #297 - Posted by: Brock M/28/6'0"/180 at February 2, 2012 7:08 AM

36 yom. 203 lbs.

24:29 on treadmill. All runs 8.5 or faster.

Comment #298 - Posted by: kgw at February 2, 2012 12:47 PM

Mod'd CFWU x2

2 x PAC laps outside lane (they say it's 400m, I don't believe them, its shorter)

23:05; 25" slower than last time

Comment #299 - Posted by: F15E_WSO/M/49/72"/180 at February 2, 2012 1:15 PM

400 meter @7.5 pace

Comment #300 - Posted by: simswhilljr at February 2, 2012 2:40 PM

WOD as rx'ed, GPS-measured trail run.
Run: 400m x 8 w/90 sec rest.
Total: 23:26. (0hr sleep last night from work, feeling very rough).

Comment #301 - Posted by: Harpo m/44/5'7"/145 at February 2, 2012 3:06 PM

As Rxd

24:04

Comment #302 - Posted by: arwalton at February 2, 2012 5:33 PM

22:34

Comment #303 - Posted by: Montana03 at February 3, 2012 1:07 PM

Garage Kept
20:26 rx

Comment #304 - Posted by: stacy b at February 3, 2012 1:20 PM

32:08 8x .37 mi on hilly block. abmat x 18 after.

Comment #305 - Posted by: kevin o at February 3, 2012 5:14 PM

m/38/5'9/181
WU-Jog, pose work, high knees
1.26,1.23,1.23,1.28,1.28,1.32,1.32,1.31 - 22:14
At home on 400m route in driveway, up road, etc. Pretty tough, but good job pushing overall. Using hips on last round or 2 helped w/leg fatigue.
3/2/10: 1.22,1.26,1.23,1.31,1.24,1.33,1.29,1.36-22:16. Done on road behind office.

Comment #306 - Posted by: jrm at February 3, 2012 7:07 PM

male, 39 yo, 151#, 68"

Time 27:59

Comment #307 - Posted by: Karl at February 3, 2012 7:45 PM

1:29
1:30
1:37
1:31
1:31
1:37
1:30
1:47
1:37

Distance was quarter mile.

Comment #308 - Posted by: Crossfit Chris at February 4, 2012 2:52 PM

2/5/12: 23.11 rxd 5 city blocks
3/4/10: 26.30

Comment #309 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at February 5, 2012 11:03 AM

22:17 @ home

Comment #310 - Posted by: JDisch at February 5, 2012 4:53 PM

21:33 As Rx'd

Comment #311 - Posted by: fathertyme 33/m/6'/170# at February 6, 2012 5:06 AM

2 40
2 17
154
1 53
1 57
2 00
1 59
1 58

Comment #312 - Posted by: PaulDiane at February 6, 2012 12:16 PM

23:30 as rx'd
second wod today

Comment #313 - Posted by: josiah at February 6, 2012 4:20 PM

Only did 5 rounds (time crunch) - around 14:30 on treadmill

Comment #314 - Posted by: TZ at February 7, 2012 8:41 AM

Only did 5 rounds (time crunch) - around 14:30 on treadmill

Comment #315 - Posted by: TZ at February 7, 2012 8:42 AM

did yesterday

500m row x 7

23:32

Comment #316 - Posted by: squirrel at February 7, 2012 12:26 PM

I did treadmill with 15 degree incline in 46 min

Comment #317 - Posted by: bill/m/53/220/6' at February 7, 2012 1:00 PM

45/m/172
23:09
-10:30 rest
-----------------
11:39

Comment #318 - Posted by: jon at February 9, 2012 10:16 AM

1:08
1:16
1:17
1:18
1:17
1:17
1:17
1:11

400m, love this stuff!

Comment #319 - Posted by: Trac at February 9, 2012 11:34 PM

good workout. Ran a pretty hilly 400m, but still felt good and consistent throughout. 23:04 :)

1:29
1:28
1:33
1:35
1:37
1:37
1:38
1:37

Comment #320 - Posted by: Jason H. 22 / M / 148 / 5'8" at February 12, 2012 5:23 PM

treadmill all in 15 speed

Comment #321 - Posted by: tum1 at February 13, 2012 10:03 AM

23:30 - .24 miles on treadmill (tough but good - level 11 for first 3 rounds, then decreased by .5 for last 5 starting at 11, 10.5, 10)

Also did 260 pushups throughout the day while working (broken up into sets of 20) and 20 pullups

Comment #322 - Posted by: TZ at February 13, 2012 9:45 PM

22:30 as rx'd

Had to do this one on the treadmill, so I would simply do 90 sec intervals at 10 mph with a 90 sec walk/acceleration period in between. Got an excellent workout, but I'm excited to give it a try outdoors; think I'll be able to put in much better times due to better rest and no long acceleration periods.

M/27/5'11''/195

Comment #323 - Posted by: Kent at February 14, 2012 12:10 PM

26:51

Comment #324 - Posted by: Ukkrew at February 15, 2012 7:29 AM

23:58

Comment #325 - Posted by: SF at February 22, 2012 4:43 PM

23:32 07.03.12 8 laps on track at Euro V compound

Comment #326 - Posted by: zenoperegrinus at March 7, 2012 12:47 PM

24:13...

m/38/6'/170

Comment #327 - Posted by: V at March 18, 2012 10:34 AM

M/24/5'9"/161

Completed 3/18/12

22:10 as Rx'd

Comment #328 - Posted by: lwoody at March 18, 2012 3:36 PM

Didn't keep time. Was on treadmill. Completed as Rx'd up to round 6 did 3 rounds after that of .20 miles.

Comment #329 - Posted by: eric G at March 26, 2012 6:21 PM

23:51

560 m run instead of 400 and 7 rounds stop time then 200 m cool down.

M/30/220

Comment #330 - Posted by: CY at July 8, 2012 3:54 PM

28:30

Ew.

Comment #331 - Posted by: Sinal M/33/5'9"/231 at July 8, 2012 4:21 PM

22:40

Beautiful day at Fort Bragg, NC
83 degrees and 82% humidity

28/6'1"/220

Comment #332 - Posted by: Steven at July 9, 2012 5:03 AM

20:23

Comment #333 - Posted by: savetheh at July 15, 2012 2:13 PM

21:17
just saying--regarding those who posted times, wasnt there 90 tics of rest involved--did someone post an 11 and a 16 somethin?

Comment #334 - Posted by: jacksonsilver at July 16, 2012 9:03 AM

Eastlake
1:29-x-x-x-1:36-1:36-1:38-1:33
(reset my watch by mistake)

Comment #335 - Posted by: Doug at July 20, 2012 5:44 PM

I'll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

Comment #336 - Posted by: escort konya at January 11, 2013 6:55 PM

As RX - on treadmill
"start" treadmill at 1:20 so that the belt is moving at the 90sec mark.
21:53
Lap times
1:30
1:31
1:30
1:30
1:24
1:24
1:17
1:31

Comment #337 - Posted by: sr at January 29, 2013 8:44 AM

1:25, 1:24, 1:24, 1:23, 1:24, 1:24, 1:24, 1:22
Total time 21:35(PR)
Down from previous best of 22:04

Comment #338 - Posted by: Edwin 30/M/68"/168 at March 27, 2013 12:11 PM

Been over a year since I did this workout last. Finished in 23:04 (average was ~1:34.3)

This time : 1:25, 1:25, 1:23, 1:28, 1:29, 1:32, 1:35,1:32

Finished in 22:19 (average was ~1:28.6) :D

Comment #339 - Posted by: Jason H. M/23/5'8"/151lbs at May 13, 2013 1:39 PM

along river

24:15

Comment #340 - Posted by: Manchild at September 22, 2013 1:42 PM
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