February 24, 2012

Friday 120224

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Compare to 110505.

SriRamAshram_ArvindBurpee2_th.jpg

Enlarge image

"The Open is just way too much fun. If nothing else we have the greatest cheering section. Bless you for making Workout 1 something everyone can do Rx. And, for a short time, Arvind officially led all of Asia (with the only submission)."
-Rashmi Cole, CrossFit Sri Ram Ashram.


"Box Tour: CrossFit Vitality" with Steve Pinkerton, CrossFit Journal preview video [wmv] [mov]

"Crossroads of Ourselves", free CrossFit Journal article by Ryan Carbone.


"Ode To Fran" - video [wmv] [mov] [HD mov]


WOD Demo at the CrossFit Tour, Australia - video [wmv] [mov]


"Four Career Tips From Billionaires Who Never Graduated College" by Steven Bertoni, Forbes.

Posted by Pukie at February 24, 2012 5:00 PM
Comments

Mikko Probably wasn't interviewed for his Fran experience because he probably would just shrug and shake his head when he was asked how it was. The man isn't human....

Comment #1 - Posted by: Me at February 23, 2012 5:17 PM

Classic Spealler on Fran...I thought it was fun!

Comment #2 - Posted by: Chris Ramsey at February 23, 2012 5:18 PM

ODE to Fran...we can all say that just before "go" we get the jitters..the nervous excitement wondering, wondering...have I gotten better since the last time. All the blood sweat tears inbetween the last Fran and now.....was it worth it for 10, 20, 30 extra seconds shaved off. you better effin believe it. Here's to you Griff and the others that said "oh sheeet" when they saw the 7 minute AMRAP burpees.

Comment #3 - Posted by: Noel at February 23, 2012 5:21 PM

Ode to Fran - You just have to love Chris S. I always thought he was crazy. Now I know he's crazy. He's an inspiration.

Comment #4 - Posted by: Andres at February 23, 2012 5:32 PM

Awesome work Arvind!!!

Comment #5 - Posted by: Jae at February 23, 2012 5:43 PM

Did this one last week, 12:55. That was a day after Angie, so I'd say I could knock it down a little more if I was fresh.

Comment #6 - Posted by: Kenny at February 23, 2012 5:58 PM

love spealler at the end of that vid, hilarious

Comment #7 - Posted by: Griffin at February 23, 2012 6:37 PM

lol chris."i thought it was fun the first time i did it..." what a newb.

Comment #8 - Posted by: David at February 23, 2012 6:42 PM

Now bring back the "I Love Fran" T-Shirts please!!

Comment #9 - Posted by: R.E. at February 23, 2012 6:46 PM

only spealler...

Comment #10 - Posted by: claire at February 23, 2012 6:48 PM

The 1st Open workout is in the books for me. 104 painful burpees and 7 minutes LONG minutes. Now, 2 hours later I still have that familiar Fran cough all CrossFitters know.

How cool is that photo? That is what the CrossFit Open is all about.

Loved the Fran video.......Speal is a lunatic.

Comment #11 - Posted by: Pat Sherwood at February 23, 2012 7:02 PM

M/23/190 5'10 81
F/25/125 5'7 91

Comment #12 - Posted by: Jeffery & Janelle Cater at February 23, 2012 7:47 PM

Great photo today and agree with Rashmi about this workout being something everyone can do no matter what or no matter where.

Comment #13 - Posted by: Darcy at February 23, 2012 8:12 PM

Fran is fun - Spealler, you're sick!
Great vid.

Agree that the 15 rep round is the worst.

Comment #14 - Posted by: MattyB at February 23, 2012 8:54 PM

Is anything wrong that I felt just like Speal?

Comment #15 - Posted by: ckatech at February 23, 2012 8:57 PM

Arvind, way to ROCK it! Great inspiration. Seriously, very cool.

Comment #16 - Posted by: m placzek at February 23, 2012 9:29 PM

Who is that beauty saying she thinks she's only done it once without puking and then they show her ralphing all over the parking lot?

Comment #17 - Posted by: ChuckO at February 23, 2012 9:50 PM

@17 i'm pretty sure that's Miranda Oldroyd.
My first WOD was Fran, I was so used to the globogym routine that I set my barbell down between sets and talked to a guy about the workout on the way to the pull up bars, my time was something around 12:40..God I was stupid. thanks Coach

Comment #18 - Posted by: dangerous Brian at February 23, 2012 10:24 PM

Love the Fran video. Crossfit London UK has a big display area at "Seni": in June ( big Uk fitness/martial arts expo in London) and we have set the 'fastest Fran" as one of the events. This video will be really useful!

Hope everyone had a nice 1st games wod.

Comment #19 - Posted by: andrew stemler at February 24, 2012 2:07 AM

rx'd 12:55

Wanted to go faster but the burpees yesterday left my quads hurting.

Comment #20 - Posted by: Dillon Bear 26/M/165 at February 24, 2012 3:36 AM

m/43/5'6"/150

11:06

Comment #21 - Posted by: duane at February 24, 2012 3:41 AM

11:15 rx'd.

Comment #22 - Posted by: J.Wood at February 24, 2012 3:53 AM

M/44/5'11"/200

15:39

Comment #23 - Posted by: nutfam at February 24, 2012 4:10 AM

Half mile warm up and half mile cool down.

Griff - 12:07

Twisted my ankle on a curb on the last backward 400.

Comment #24 - Posted by: Chad at February 24, 2012 4:26 AM

M/40/5'11"/205/

14:30 as rx'd

Comment #25 - Posted by: Jason at February 24, 2012 4:30 AM

Really cool pic today.

Comment #26 - Posted by: Matty at February 24, 2012 5:04 AM

M/37/6'1"/200

12:25

FOB Salerno

Comment #27 - Posted by: David Vinup at February 24, 2012 5:08 AM

When the story of CrossFit's affect on international health is told, chapter 1 will belong to Rashmi and CrossFit Sri Ram Ashram! Congrats to Arvind and kudos, again and again, to Rashmi for his visionary work.

--bingo

Comment #28 - Posted by: bingo at February 24, 2012 6:01 AM

SSgt Griffin, USAF Security Forces

Members of the 39 SFS, Incirlik AB, Turkey will be doing this tonight for you brother.

Comment #29 - Posted by: Jason at February 24, 2012 6:18 AM

14:26

Comment #30 - Posted by: Jason Crocker at February 24, 2012 6:47 AM

Same as last time ... 12:44

Comment #31 - Posted by: Brett C. m/30/6'0"/170lbs. at February 24, 2012 6:49 AM

17:14 I was on a treadmill, the backwards portion was nearly impossible. 8 minutes for the forward mile 9 minutes for the backwards half. More fun than the burpees!

Comment #32 - Posted by: Tito at February 24, 2012 6:59 AM

M/25/189/5'9"

13:34

Comment #33 - Posted by: Scott at February 24, 2012 7:10 AM

M/23/160/5'6"

10:04 (I mapped out distances in my housing development on google, but based on my time, I think the distances may have been a little short)

Comment #34 - Posted by: CJS at February 24, 2012 7:45 AM

CFWU X3
12:25
crowded indoor track at the YMCA

Comment #35 - Posted by: georgecole3 at February 24, 2012 8:01 AM

Everyone please remember this is a HERO WOD. Maybe keep the complaining about the components for another day.

12:40 Rx- M /37/5'9" 155 (should have pushed harder)

RIP SSgt Travis L. Griffin. Your sacrifice has not been forgotten.

Comment #36 - Posted by: CBS at February 24, 2012 8:01 AM

As rx'd 11:56.

Comment #37 - Posted by: Kurt M/38/190lb. at February 24, 2012 8:09 AM

M/36/165
106 burpees yesterday.
12:05 today.

Comment #38 - Posted by: Rab Paterson at February 24, 2012 8:28 AM

m/27/5'7/73kg

Sub'd backward run for 400m row, due to using a treadmill. Thought I'd get some looks if I was running backwards on one of those things.

10:22

Comment #39 - Posted by: Ash at February 24, 2012 8:52 AM

m/46/6'2/190
13:12

Comment #40 - Posted by: Marty at February 24, 2012 9:11 AM

with all due respect to HQ and the fallen hero,
what has running backwards got to do with functional fitness?

Comment #41 - Posted by: steve at February 24, 2012 9:13 AM

2012-02-24: 12:42. On TM
2011-05-05: 11:31. On TM
2011-02-02: 13:36. On TM

Comment #42 - Posted by: gs at February 24, 2012 9:16 AM

What's with the garb workouts this week?

Comment #43 - Posted by: Patrick at February 24, 2012 9:30 AM

800 2:55
400 back wards 2:00 min
800 2:45
400 backwards 2:01 min

9:46 lets do running wods all the time lol

Comment #44 - Posted by: Brian Cary at February 24, 2012 9:34 AM

I have to say, I've been hitting CFMain and CFFB workouts with fair regularity in a garage gym setting for about six months. Thinking I was bmoc, I hit up the 12.1 games workout last night... I was taken down a peg. The garage isn't the box. Great time though.

Comment #45 - Posted by: EJ at February 24, 2012 9:42 AM

12:13 M/26/180/6'1"

Comment #46 - Posted by: Neil at February 24, 2012 9:45 AM

M/66/183-"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
26:43

Comment #47 - Posted by: peejay2 at February 24, 2012 10:09 AM

13:22 as Rx'ed

Comment #48 - Posted by: Quinn McCutchen M/42/148/5'10" at February 24, 2012 10:13 AM

Made up yesterday's burpee workout this morning, as Rx'ed.

75

Comment #49 - Posted by: Kevin C.(M/52/5'11"/172) at February 24, 2012 10:16 AM

The first time I did Fran; worst feeling ever. Recently when I did Fran during a local competition; second worst feeling ever!

Comment #50 - Posted by: Sean E at February 24, 2012 10:18 AM

13:51 as rx'd

Comment #51 - Posted by: SB at February 24, 2012 10:28 AM

M/23/5'10"/190

11:10 as rx'd

Comment #52 - Posted by: T. Swihart at February 24, 2012 10:32 AM

14:37

Comment #53 - Posted by: DBraz M/30/6'0"/205 at February 24, 2012 10:37 AM

5'11/170/22 ---- 10:54
5'9/ 175/22----10:56
as rx'ed, pretty happy about my time :)

Comment #54 - Posted by: mathieu brassard at February 24, 2012 10:39 AM

14:26 in the brutal cold and rain/snow! :)

Comment #55 - Posted by: Kaarsten at February 24, 2012 11:01 AM

So all those newbies like me aren't so intimidated:

F/24/210 -----23:10 rx'd

Comment #56 - Posted by: Gruenhagen at February 24, 2012 11:09 AM

11:59 chopping 1:33 off last time

I needed that, being only so happy with yesterday's 80 burpees. I know a great deal more about the POSE than I did the last time we 'Griff'ed'. I was even able to POSE a bit running backward.

It's all about a decent return on energy - but that doesn't work with burpees. Your downward motion just stops dead, and you have to start it again. Hey - there's not some POSE technique for the burpees I'm missing, is there?

Comment #57 - Posted by: TRN III at February 24, 2012 11:16 AM

12:34 (pr)
Splits - 3:13-2:53-3:32-2:54

Comment #58 - Posted by: mlt at February 24, 2012 11:18 AM

13:47
as rx'd

Comment #59 - Posted by: Dexter at February 24, 2012 11:23 AM

13:15

Comment #60 - Posted by: Siri at February 24, 2012 11:29 AM

15:25

Comment #61 - Posted by: Everett at February 24, 2012 11:37 AM

18:45

Comment #62 - Posted by: ccraft at February 24, 2012 11:47 AM

16:52 as rx'd with a 2:15 improvement over last time.

Comment #63 - Posted by: preacherman at February 24, 2012 11:49 AM

Weird easy workouts these past few, oh well got 16minutes 32 seconds, would have been less but was on a treadmill.

Comment #64 - Posted by: Leon at February 24, 2012 11:56 AM

12:03

M/33/183

Comment #65 - Posted by: Zac at February 24, 2012 12:01 PM

Made up yesterday's wod: 24 burpees

Then did Griff: 28:31

M/63/5'10"/170

My grandson smoked me.

Comment #66 - Posted by: Gordon Space at February 24, 2012 12:10 PM

apx 15 min.

had a timer malfunction on the final 400, lots of great looks from the tourists in NYC's Battery Park City Esplanade

Comment #67 - Posted by: jeff reising m/40/6/195 at February 24, 2012 12:13 PM

Local track was closed due to an event. Leaving this for now as really want to do as rx'd when I get the chance.

Instead hit some squat cleans (5x5) then repeat of yesterday's WOD: 102 reps

My humble thanks to SSgt Griffin.

Comment #68 - Posted by: Cheeto m/29/138/5'7" at February 24, 2012 12:17 PM

11:20(PR) as rx'd
800m on treadmill at 10
400m on basketball court-back and forth 13 times

Comment #69 - Posted by: Magnus 26/5'8"/160-165 at February 24, 2012 12:17 PM

M/26/6'1"/180
11:25.

Comment #70 - Posted by: UpstateSooner at February 24, 2012 1:09 PM

Posted by Steve:
"with all due respect to HQ and the fallen hero,
what has running backwards got to do with functional fitness?"
How about moving backwards to a position of cover and concealment while engaging an adversary? How about pulling your fallen partner out of a buring building or gunfight? How about pulling your loved one to safety after the Starbucks where you are sipping a latte gets jacked? Maybe even just improving your balance, agility, and using muscles in a new way... You just never know!

Thank you CF!

Comment #71 - Posted by: Scott at February 24, 2012 1:14 PM

To add on to #69 re: "with all due respect to HQ and the fallen hero,what has running backwards got to do with functional fitness?"

How about covering a wide receiver? Or an opposing point guard? Or skating backwards on ice? Or fielding a hard hit fly ball?

800m run
500m row
800m run
500m row

14:45

Comment #72 - Posted by: D. Peterson at February 24, 2012 1:54 PM

16:02 as rx'd.

Took me awhile to get the hang at going backwards.

Comment #73 - Posted by: B at February 24, 2012 1:58 PM

Great time doing griff today although the only option for me was a 400m field with shin high grass and about an inch and a half of mud still was able to manage 14:56
this is one of the few work outs that give my legs the same feeling as when i have to hump boxes of .50 cal ammo up 6 decks walking backwards because of how steep the stairs are

Love the ode to fran....
in 2005 i was 125lb a high school wrestler and somebody showed me a video of a 2:30 fran i went and tried it as RX'd it took me 6 mins i puked every where and a crossfitter was born...
ive managed to get it in about 4 mins now

Comment #74 - Posted by: hazardj at February 24, 2012 2:00 PM

M/20/180/5'11

13:36

Comment #75 - Posted by: lionel at February 24, 2012 2:14 PM

M/19/165/5'8"
13:32 as rx'd

I am a crossfit amateur since this is my first week ever following the WODs. I saw this workout and thought it was going to be a breeze. I thought that the 400m backwards run would be a nice break, or that it would be awkward but not difficult. I mean how fast can you go running backwards?

I was completely wrong. This workout destroyed me. I ran backwards five meters and then I realized what I had gotten myself into.

Comment #76 - Posted by: Sir Walter at February 24, 2012 2:45 PM

11:41 (PR)

As Rx at the high school track, took almost 30 seconds off my previous best. This one hurt good.

Comment #77 - Posted by: Sheldon N (M/34/6'/183) at February 24, 2012 3:12 PM

love the fran!,
who sings the song for this wod video? im doin a tough mudder tomorrow and i would love to use it in a video.

Comment #78 - Posted by: Eric Gatti at February 24, 2012 3:24 PM

M/39/5'10/210

800 m run
500 m row
800 m run
500 m row

13:04

Comment #79 - Posted by: shawn thomas at February 24, 2012 3:27 PM

13:35, I havn't ran backwards since WLC in 2009. Atleast this time it wasn't winter in Graf on snow and ice.

Comment #80 - Posted by: Kyle Gregory at February 24, 2012 3:29 PM

10:21,
calves=tired

Comment #81 - Posted by: coesite at February 24, 2012 3:30 PM

Doing a wod while drinking a cold one! Now that's my kinda wod...

Great vid.

Comment #82 - Posted by: Ape teach at February 24, 2012 3:34 PM

14:27 on treadmill

Comment #83 - Posted by: Mavrick at February 24, 2012 3:47 PM

F/31/5'4"/113

17:26 not great, but it's my first WOD! gotta start somewhere!

Comment #84 - Posted by: Mary at February 24, 2012 3:55 PM

13:43

As Rx'd

Comment #85 - Posted by: Brett (M/23/188cm/77kg) at February 24, 2012 4:17 PM

800TM 4:17
?438 3:34 THOUGHT THE BB COURT LAPS WERE 100M/EA
800TM 4:10
?438 4:02 THEY ARE 109.47M
...16:04

Comment #86 - Posted by: stdbg (M/44/6'/196) at February 24, 2012 4:26 PM

AS RX'D 16:04
438 VS 400 X2? BB COURT 109.5M NOT 100M
800 X 2TM

Comment #87 - Posted by: stdbg (M/44/6'/196) at February 24, 2012 4:30 PM

Outside, snowy and freezing rain, good times.
Brock 15:22
Sebastian 15:03
Next time on a track.

Comment #88 - Posted by: sebastian m/43/180/6'2" at February 24, 2012 5:09 PM

M/52/153/1-1-06

12.1...details there.

Humble thanks, Hero.

Comment #89 - Posted by: bingo at February 24, 2012 5:51 PM

M/31/2-20-2012/5'11"/157

Total time 17 min 25 sec

Modified for running on icy sidewalk (instead of backwards 400 I did tabata sprint walks for the 400 m.

Feel great. USPS was supposed to drop off my Rogue equipment but no showed. Can't wait for tomorrow!!!

Comment #90 - Posted by: Alex at February 24, 2012 6:00 PM

DND; I'm Pending a total knee replacement
Second day of Speed bag and Heavy Bag work
8 minutes heavy bag
4 minutes speed bag
8 minutes heavy bag
4 minutes speed bag
M/54/6’/205

Comment #91 - Posted by: Pete In SunCity at February 24, 2012 6:19 PM

Juan parra 11:41. Finally a WOD that was good enough to post without embarrassment

Comment #92 - Posted by: Waltz at February 24, 2012 6:30 PM

14:19 better than I anticipated.

I was so thankful to turn around.

Running backward uphill is hard!

Comment #93 - Posted by: Ape teach at February 24, 2012 6:34 PM

12:43

Comment #94 - Posted by: bshot M/32/5'10"/190 at February 24, 2012 7:24 PM

anyone know the name of that song on the australia wod demo?

Comment #95 - Posted by: josh at February 24, 2012 8:05 PM

13:08 that backwards run was harder than I expected

Comment #96 - Posted by: jesse at February 24, 2012 8:15 PM

my phone died ! so no timer after all.

Comment #97 - Posted by: Israel at February 24, 2012 9:06 PM

m 29/5'8/195

12:58

Legs felt like they were gonna fall off after the first backward run.

Comment #98 - Posted by: Chris at February 24, 2012 9:20 PM

Did 3 mile run, 30 min.
Then did some snatch drills

Comment #99 - Posted by: sf1 at February 24, 2012 9:52 PM

16:07 Backwards runs are a biatch!

Comment #100 - Posted by: Pat at February 24, 2012 10:20 PM

No watch and guessed the distance....

1.5km forwards
450m backwards
900m forwards
450 backwards

Approx 21 mins

Comment #101 - Posted by: DPL at February 25, 2012 12:04 AM

M/29/155/5"7
12:49
Feel the burn!!!

Comment #102 - Posted by: Bobby F at February 25, 2012 3:39 AM

Into 40 mph hour winds one direction.

10:15

Comment #103 - Posted by: Paul Daniel m/28/6'2/195 at February 25, 2012 6:30 AM

11:40 rx'd

Comment #104 - Posted by: Marky Mark at February 25, 2012 7:05 AM

15:07

Comment #105 - Posted by: DougN (m/58/6'0/182) at February 25, 2012 7:38 AM

wow, some great times.
15:39, thighs burning.


6'/215/47

Comment #106 - Posted by: mtvet at February 25, 2012 8:08 AM

12:19

Comment #107 - Posted by: JFA at February 25, 2012 9:01 AM

12:38.....in honor of you sir!

Comment #108 - Posted by: Don A. at February 25, 2012 10:38 AM

12.07

110505: 12.43
100205: 12.56

Comment #109 - Posted by: I AM THE UPSETTER at February 25, 2012 10:43 AM

3 mile run
21:35
Then
30 K's to E's
25 Push Ups
15 Dips

Comment #110 - Posted by: dyagg at February 25, 2012 11:34 AM

16 min

F/5'9/145/26

Comment #111 - Posted by: Kerber at February 25, 2012 1:13 PM

M/40/190

Just wanted to run for a longer period. Subbed 2.5 miles in 20:02.

Comment #112 - Posted by: Scott Andresen at February 25, 2012 1:44 PM

16:43

Comment #113 - Posted by: Jonesy Boy at February 25, 2012 3:00 PM

rx 14:50

Comment #114 - Posted by: Amy S at February 25, 2012 3:57 PM

16:45. icy roads added a little more agility to this wod. RIP Griff

Comment #115 - Posted by: Eli Saggy at February 25, 2012 4:03 PM

13:12

Comment #116 - Posted by: myles456 at February 25, 2012 4:46 PM

12:42

Compare to:
110505 - 12:57
080803 - 12:03
080609 - 13:54

Comment #117 - Posted by: B. Rhaly at February 25, 2012 5:01 PM

M/20/154/6'1''

9:31 rx

Comment #118 - Posted by: Dillan at February 25, 2012 5:19 PM

13:23
800m
500m row
800m
500m row

Comment #119 - Posted by: Russell at February 25, 2012 7:16 PM

Jill 16:55 As Rx.

Comment #120 - Posted by: Jill & Joe at February 25, 2012 8:07 PM

12 min total

Ha the quads felt Huge afterwards

Comment #121 - Posted by: Samuel at February 25, 2012 9:04 PM

34/M/190

at the catholic school track up the road. The track was clearly not a full 1/4 mile. Probably 50 meters short.

11:49

Comment #122 - Posted by: john g at February 25, 2012 10:06 PM

#118 Dillan you go!

Comment #123 - Posted by: Paul Daniel m/28/6'2/195 at February 26, 2012 11:02 AM

10:36 Rx.

Comment #124 - Posted by: Mike S. at February 26, 2012 11:36 AM

12:29

Comment #125 - Posted by: Edwards M/15/5'11/172 at February 26, 2012 2:25 PM

Clayton - 10:28 M/24/5'4"/143

Kristy - 12:26 F/22/5'3"/135

Comment #126 - Posted by: Clayton S. at February 26, 2012 2:42 PM

M/52/153/1-1-06

16:49 at HS track. Sunny and windy. Not impressive but plenty of fun.

Comment #127 - Posted by: bingo at February 26, 2012 3:03 PM

15:49 as rx'd

Comment #128 - Posted by: fitz997 at February 26, 2012 5:02 PM

On treadmill, 1 degree incline.
16:35

Comment #129 - Posted by: JT at February 26, 2012 11:02 PM

13:02 as rx'd

Think I made up time on the backward runs

Comment #130 - Posted by: Saam at February 27, 2012 4:39 AM

11:15 as rx'd

PR 10:50 back in June 2008 when I first started doing xfit. Definitely carrying some extra bulk around the track now.

Comment #131 - Posted by: tgremillion M/30/6'1/185 at February 27, 2012 6:04 AM

m/44/167
20:45

Comment #132 - Posted by: Rusty at February 27, 2012 6:43 AM

RX'd 12:01

Comment #133 - Posted by: Chris B. 150/5'10"/19 at February 27, 2012 7:18 AM

F/41/5'6"/150

15:40

Comment #134 - Posted by: mom to five at February 27, 2012 8:28 AM

TLR: 16:48 ☹ (ugh! backwards run surprisingly uncomfy + 20-30 mph headwind, pushing for better physical and environmental conditions next time!!)

Comment #135 - Posted by: Mark & Theresa at February 27, 2012 9:17 AM

M/30/5'5"/180

12:57 as RX'd
Did this today also

Pukie said whats up after the second 800m

Comment #136 - Posted by: John Beneduce at February 27, 2012 1:16 PM

as rx'd

13:02(pr)

Comment #137 - Posted by: ferb44 182# at February 27, 2012 2:09 PM

16:26 with a few seconds of rest in between each so more like 17

Comment #138 - Posted by: ScooteR at February 27, 2012 4:57 PM

11:52

Done in VFF and calves not too sore after. No breaks. Pretty happy.

Comment #139 - Posted by: RCL at February 27, 2012 7:07 PM

12th wk of cf
6ft male 231
13:19
felt good

Comment #140 - Posted by: billy at February 27, 2012 7:57 PM

14:00

RIP Griff

Comment #141 - Posted by: Raph at February 27, 2012 8:13 PM

M/40/5'10"/165

This was a back-to-back WOD...

First Griff - 11:07
Second Griff - 10:52 (younger guys in the second session made me push a little harder) :)

RIP SSgt Travis L. Griffin

Comment #142 - Posted by: Guac at February 27, 2012 9:59 PM

done on 2/28/2012

Sub 500m row for backwards runs.

11:30

Comment #143 - Posted by: texinma (m/43/146/5'7) at February 28, 2012 6:06 AM

11:32 rx. RIP griff.

Comment #144 - Posted by: Hazzard m/22/155/5'7" at February 28, 2012 6:29 AM

M/34/6'3"/200

10:53
Prev:
10:11 (PR) in 1/2-mile / 1/4-mile increments.
13:05 (Treadmill)

Comment #145 - Posted by: Ben S at February 28, 2012 7:02 AM

M/6'2/215
Treadmill: 16:13
First time running backwards on treadmill, had to get comfortable with it...guaranteed to shave at least 3mins off time next go around.

Comment #146 - Posted by: ToddW at February 28, 2012 8:29 AM

RIP Griff.

12:22

M/39/5'10"/220

FOB Connolly AF

Comment #147 - Posted by: 1SG at February 28, 2012 9:14 AM

RIP SSgt Griffin.

13:50 Rx'd.

Done at a track. Accurate distance, and the lane markings really help on the backward runs (although it didn't make them any faster).

Comment #148 - Posted by: Bill M. m/47/5'3"/135 at February 28, 2012 10:00 AM

12:40 Rx'd

Comment #149 - Posted by: Keith at February 28, 2012 10:14 AM

11:15 at UF track

Comment #150 - Posted by: Jetté 42/M/5'11"/170 at February 28, 2012 10:50 AM

11:33

Comment #151 - Posted by: holmes11b at February 28, 2012 2:25 PM

As rx'd

17:07

Comment #152 - Posted by: al deezy at February 28, 2012 5:49 PM

First time with WOD.
As Rx'd.
14:22


Mrs. Miyagi
As Rx'd.
17:07

Comment #153 - Posted by: Miyagi m/31/177.0# at February 28, 2012 8:01 PM

15:13 as rx'd around block (thanks MapMyRun.com) vs
20:01--1.25 laps forward around .67 mi block, .30 backwards x 2 5/13/11
15:30 w/ runs @ 8.5 mph, backwards runs not so sure...6/9/08

abmat x 18 post

Comment #154 - Posted by: kevin o at February 29, 2012 4:25 PM

M 38/5'10"/188

about 15 mins

Comment #155 - Posted by: Rholl at March 1, 2012 7:18 AM

Completed after weighted pull-ups.
13:14.

Comment #156 - Posted by: Chop at March 2, 2012 6:19 AM

As rx'd, not timed
Then worked 65lb 1RM wtd pullup (Langley)

5/10/11:
10:35 on HS track

Did 21-15-9 Power snatch/Burpees later

Comment #157 - Posted by: Ajax at March 2, 2012 4:56 PM

12th wk
6ft male 241
13:19

Comment #158 - Posted by: billy at March 3, 2012 11:02 AM

m/38/5'9/182
CFWU-3. Reg. Superman. Burgener. DU. K to E.
Around building at Clubworx w/Bob & Jason.
12:15 - 2.57, 2.43, 3.43, 2.51
Try a longer stride on 400s.
Go faster on 2nd 800. Rembmer to use hips.
5/5/11:
12:05-PR
Forgot to push button for split.
5:49 split after 1st half.
2/2/10: 3:21,4:02,4:02,3:53=15:10
8/3/08: 3:03, 3:03,3:26,3:00=12:34

Comment #159 - Posted by: jrm at March 3, 2012 1:06 PM

14:19

Comment #160 - Posted by: Pacers at March 5, 2012 12:03 PM

12:18

Comment #161 - Posted by: nsb at March 7, 2012 5:53 AM

As Rx'ed

11:55

Comment #162 - Posted by: JC/29/M/68/165 at March 7, 2012 6:02 AM

M/173/5'7"/32

15:34

Comment #163 - Posted by: Mark S. at March 7, 2012 10:39 PM

10:52

Comment #164 - Posted by: Kevin: M/190/6'/40 at March 8, 2012 1:20 PM

03/10/2012


Sub'd 200 yd swim for 800 run and 2 min dw run for 400:

13:15

lost time on waist belt approx 1 min a nd then 30 sec.

Comment #165 - Posted by: TommyKrackCorn at March 11, 2012 10:39 AM

3:27, 3:19, 4:11, 3:15

14:13 (last time 12:58, though this was on outer lanes)

Comment #166 - Posted by: Callum at March 13, 2012 6:01 PM

12:06

Comment #167 - Posted by: mrd m/27/5'10"/200 at March 14, 2012 11:55 AM

12:15 02.04.12 @ Eurovlg track

13:23 17.05.11 @ Eurovlg track

Comment #168 - Posted by: zenoperegrinus at April 2, 2012 3:44 AM

11:13

Comment #169 - Posted by: fathertyme 34/m/6'/175# at April 12, 2012 6:42 PM

Movement prep after girls hockey clinic, so tired
12:37 (+0:29)
@Eastlake

Comment #170 - Posted by: Doug at July 26, 2012 11:41 AM

And Mitch: 13:18 800/400,400,200

Comment #171 - Posted by: Doug at July 26, 2012 11:43 AM

14:54
As RX indoor track (CCW)

Comment #172 - Posted by: sr at February 21, 2013 9:22 AM

12:01 (PR) Ran it on the street.

Comment #173 - Posted by: Edwin 30/M/68"/170 at August 18, 2013 4:54 AM
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