Nipply

Finally a real track workout. Yay.

Jared Davis = Rocky Balboa

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

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

Reebok! Reebok! Reebok! Reebok!

@#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... ;-)

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.

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

Gar, that is incredibly insensitive.

@ 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.

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

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

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

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.

#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.

Newbie post floating around...

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

@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?

Oh Jared...

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.

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

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..

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.

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

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

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.

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

@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.

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

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

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

(first five responses confirms my decision)

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

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

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

Time: 11 min 19 seconds

Awesome workout! 23.40

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.

@Jan,

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

@30 - Aristotle4

Ofc you should run in rain.

Just eat some barbed wire before!

@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.

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

39/M/205 25.21

500m row for run
25:20

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

m/46/185

22:22

M/31/70"/192

22:50

22:51

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

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

m/43/5'6"/150

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

M/35/75"/230

27:50

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

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

M/44/5'11"/200

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

23m10s on 133m square track

23:59 rx'd

22:11 (indoor short track)

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

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.

22:26 Rx'd.

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

FOB Salerno

Whoop!

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

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.

51/M/180...22:22

Time: 11 min and 23 seconds

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?

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

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

@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.

21:18 on the treadmill.

@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!

16:31 total time - A little slow

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

@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.

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

27:55

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

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

24:00 as Rx'd

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

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.

As Rx'd on a treadmill

24:14

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

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

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.

: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.

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...

@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.

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

@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!

As Rx 20:25

Knackered!!!!

M/168#/6'/37yrs

@#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.

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

20:45

Oh high school track where have you gone?

m/38/6'1"/190

22:32

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

m/22/5'10"/160

21:10 rx'd

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

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.

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.

That pic is like a reebok poster.

m/28/6'4"/175

20:57

loved this one

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

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.

20:35 rx

M/25/5'9"/189

23:18

17/F/120

23:45

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

21/m/5'8''

21:57

22/M/6'0"/208

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

M/40/6'1"/247

15:47

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)

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)

21:42 over all

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

M/26/5'8/190#

23:31

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!

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.

24:10

1:30 for all 8

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

25:20 as rx'd.

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

50 / 186

on elliptical

21:43

25/m/6'2"/278.6

30:14

27:44

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.

37/m/163

Rx'd

26:54 - Treadmill

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

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

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

Honoring "David Moore"

Laura f/49/5'7/145

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

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

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

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

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

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.

as Rx'ed

28:39

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

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!

Complete! Ahhhhh!!!

21:42

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

20:56

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"

As Rx'd on a treadmill

22:47

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.

M/24/5'9"/164

21:13 RX'ED

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

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.

24:41 treadmill (10.5 mph max) 1.0 incline

This was awesome!

23:17 min

M/23/173cm/71kg/

m/30/180/90kg 19:50

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

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

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

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

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

M/50/6'3"/185

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

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.

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.

30:34 as Rx'd.

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

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!

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.

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

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.......

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

M/33/5'11"/165

23:30 as rx'd.

M/23/5'10"/187

22:34
1:31 average

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

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

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

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.

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...

@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

F/22/5'5"/122

**First time doing CrossFit!! YAY!

28:23 as Rx'd

Swim 100m per 400

Fastest 1:21

Slowest 1:30

Awesome WoD. So fun.

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

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

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

21:48

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

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

22:51

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

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.

22:32. Tough head win in turn 3

m/32/5'11/180

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

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.

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

M/34/5'7"/190

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

M/33/6'3"/250

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

22:30

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

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

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

M/24/5'9"/164

23:13 RX'ED

23:11

25:50 might have done 1 extra
Running sucks

M/24/5'9"/164

23:13 RX'ED

29.08, could have gone harder-pace guessing

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

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

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

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.

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.

24:40 in 37F. POW!

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

Also was 10F outside. Awesome day

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!

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

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

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

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

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....

25 / M / 5'9" / 135lbs

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

19:43

Ow.

M/26/6' 2". Total 19.02

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

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?

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!!!

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!!

@ 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.

30:15

20:15

variation
2 min treadmill
15 reps 95# deadlift
x 8

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

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.

@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.

21:13
53 seconds on my last run.

21:15
better at this than squatting haha

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?

8 rounds of:
Run 400 meters
Rest 90 seconds

22:30

Can't run on our PB so...

8 rounds:
50 TRX sprinter start
rest 90 seconds

Time: 11:52 (rest not included)

25:36

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

#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.

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

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

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.

24:08 Slow and steady wins the race!

25:49

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'

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

28 mins on the treadmill - walking on the breaks.

M/34/5'9"/220

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

20:30 on treadmill.

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

C-
Around 800m loop.
23:26

23:50

.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

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

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

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

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!

25:43

22:26

M/33/6'1"/180

25:40

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

22:44 on an indoor track

24:16

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

Re: post #164 by Craig

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

21:47

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

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

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

21:37

slowest was 1:33
started every third minute

M/6'3/191 24:21

22:15

M/25/220/5'10"

M/25/220/5'10"

22:15

m/43/150/5'7

6 rounds on a treadmill

1:30's each round

round 7 calf gave out

mobility work

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.

First WOD since baby
f/27

29:57

21:53

23:43

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.

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.

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

23:52

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

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

22:59

M/31/105kg

30:23

Was stuffed after the run.

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

23:03

m.39.155

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.

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

m/28/90kg

21'14" rx'd

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.

Did this today. total 28 min.

23:04

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.

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

222 strides = 400mtr.

7pm & 34 degrees outside.

6x400 at a 1:28 pace

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)

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...

23:44 rx

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

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

24:20 including rests (pr)

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

25:19 (1 Feb '12)

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

23:43 on treadmill

36 yom. 203 lbs.

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

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

400 meter @7.5 pace

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).

As Rxd

24:04

22:34

Garage Kept
20:26 rx

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

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.

male, 39 yo, 151#, 68"

Time 27:59

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

Distance was quarter mile.

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

22:17 @ home

21:33 As Rx'd

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

23:30 as rx'd
second wod today

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

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

did yesterday

500m row x 7

23:32

I did treadmill with 15 degree incline in 46 min

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

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

400m, love this stuff!

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

treadmill all in 15 speed

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

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

26:51

23:58

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

24:13...

m/38/6'/170

M/24/5'9"/161

Completed 3/18/12

22:10 as Rx'd

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

23:51

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

M/30/220

28:30

Ew.

22:40

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

28/6'1"/220

20:23

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?

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

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.)

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

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

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