is it sprinting or just running at a steady pace?

Of course it's sprinting. Max effort with negative splits if possible (Get Faster each 800) via CrossFit Endurance.

in the wod demo with the one arm dumbell snatch, it looks like the athelete is just muscleling it up, is the technique just dependant upon strength

That song on the wod demo was sick.
NO this is not a sprint, CFE never prescribes sprints. this is a half mile, pick a pace that is a bit faster than your normal mile pace and try to MAINTAIN THAT PACE FOR ALL 3 ROUNDS that is the most important part.Trust me that will be max effort for you by the 3rd round

The Outlaw today had an ME 4 x 400. :56, 1:04, 1:15, 1:27. Ckatech, if you're doing negative splits, your not doing ME. It is implied that an ME with minimal rest WILL NOT be a negative split.

can someone explain this split stuff?

what is a split and what does it mean?

thanks.

@luke - good point, but where does it say ME in this WOD?

here's a strategy from my glory days of track: take your current mile PR, and run that pace for the first 800. do the same with #2, or give it more if you feel you can. on #3, try to get the negative split by beating your previous times.

good luck

@luke - good point, but where does it say ME in this WOD?

here's a strategy from my glory days of track: take your current mile PR, and run that pace for the first 800. do the same with #2, or give it more if you feel you can. on #3, try to get the negative split by beating your previous times.

good luck

filter so craaaaaaazy these days

Jorge, a split is the difference between two rounds/runs. Ex. 800m-2:15, 800m-2:22 that would be a 7 second split. A negative split would have been a faster run (subtracting time).

Nice atlas stones! I'll be in Afghanistan at the end of the month and look forward to using them!

Don

in the wod demo with the one arm dumbell snatches, why does it look like he is lifting the heavy dumbell so easy, he doesnt even seem to catch the weight in any sort of squat position

Cody,

I fing loved the song, i got pumped listening to it. amazing.

#9 blake trippy

In any snatch lift (barbell, dumbell or kettlebell), unless it is specified squat snatch, you get the weight overhead in any way you want: muscle snatch, power snatch or full squat snatch.

On the muscle snatch, you barely bend your knees, as you are strong enough to "pull" the weight up high overhead.

On the power snatch, as the weight becomes heavier, you can't pull the weight as high as muscle snatch, therefore, you have to bend your knees further to be able to get underneath the weight and "receive" it.

On the full squat snatch, as the weight becomes much heavier, you definitely can't pull the weight much higher than your chest, so you have to get down underneath the weight in a full squat position to receive the weight properly.

The reason the guy in the video seems to be lifting easily is because he is very strong, therefore he can muscle the weight up without bending his knees much at all.

In any oly lift competition, whether it's cleaning or snatching, there is no specification on how the athlete must get the weight up, muscle power or squat clean/snatch. It is the athlete's choice.

Hope that helps

#12 Alex Boyd

That's a real leftist way of looking at the picture. That soldier is cross fitting, what more do you want from her? If she doesn't appear to be a "real warrior" to you now, check back with her in 6 months. Stick with your curls and bench press at a traditional gym and see how you stack up with Aly in a REAL workout.

How did they forget to mention Dan Tyminski (BOOMSAUCE) or Rob Orlando in the preview?

Woohoo! That's our Aly!! We're glad you're in our gym, and not those digs anymore.

Anybody want odds that the hater Alex Boyd is a snot nosed little brat living in his mom's basement playing Call of Duty 24/7 wasting his life away?

I say sprint I mean more that it's not a take it easy kind of run. Then again the beauty is that you can make it a low effort run if you want with rest in between, it depends on what you want to work that day.

2:54, 2:57, and 2:49 in that order.

4:14, 3:50, 3:56

4:05, 4:08, 4:12

thought it read three rounds of three, then back seized up from deadlifts monday, so stopped at 2 rds

Remeber that gym....how you got away with taking a picture is another story, miss that place

3:35, 3:08, 3:12
Better than expected :)

I am away on work and had to use the treadmill in the gym at hotel which maxed at 10mk/Hr so my times were exactly - 4:48 / 4:48 / 4:48.....Go figure

m/46/185

3:03, 3:14, 3:24

M/33y/172lb
3.11 3.11 3.16

4 Rds on Treadmill - 2:55, 2:52, 2:50 x 2

cheers to the Drumline !!!!
More please

m/44/5'6"/145

2:48
3:01
3:10

M/31/6'0"/227

3:40
4:07
4:16
Finished with two 100 yard sprints to punish myself for the slow times.

Running is my most difficult thing. Being at a 3500ft. above my home elevation for the last 3 weeks is still getting to me, but hopefully training at higher elevation will only help me to improve.

Treadmill no incline
5 min @ 6mph
4'50 @ 6.3mph
4'36 @ 6.5/6.7/7mph
Total 15.33min

m/47/5'10"/198

sore calfs from the jump rope work out a few days ago.

4:58
4:51
4:53

m/23/5'8"/165

3:31
3:18
3:13

6700ft elevation in AFG

13:49 (on indoor short track and includes 4 min of rest)

M/19/167lbs
2:23
2:27
2:33
As Rx'd thought I was going to die.

M 43/5.6/165
3:06-3:00-2.51

M/32/71"/173

3:05
3:08
3:04

F/41/5'6"/150

4:07
3:54
3:56

3:03
3:06
3:30

9:34 total, sans rest.

FOB Salerno

m/37/5'10/157

2:54
2:48
2:59

m/37/5'10/157

2:54
2:48
2:59

3:12
3:30
3:26

m/26/70"/182lb.

4 x 1000 yards to match a trail by my house:

3:42
3:31
3:41
3:36

Uphill out, downhill back.

M/29/6'3/235
2:48
3:09
3:09

M/31 6'2"/190lbs

as rx'd

3:06
3:42
3:37

2:49
2:47
2:41

F/42/5'8/145

3:08, 3:12, 3:22

Rx

Didn't rest in between as I'm preparing for le qualification test. That being said 11:15 for 2400m.

M/25/69"/195#

M/39/5'10"/191

3:30
3:45
4:02

First time running at all since my marathon knee injury. I hate running.

2:53, 2:57, 2:58

who has two thumbs, is fat and out of shape?? This guy!!
m/40/5'10/213---Week 14 of CF

4:37
5:15
5:23

3:00, 3:05, 3:09
legs were tight starting from Cindy Monday and Burpee Box Jumps!

m/37/5'8"/155

Subbed 800m rows and did a 4th round.

3:13, 3:06, 3:07, 3:10.

3:14
3:08
3:17

round 1 (1:16)
round 2 (1:20)
round 3 (1:31)

2012-05-08: HP@12/8/2.
2011-11-16: HP@12/9/2. Fail. 5m row/25mns. 
2011-08-02: HP@12/9/2.
2011-01-24: HP@12/9/2. Fail.

3:46
3:44
3:46
M/31/6'4''/205

Beginning second month since TKA
Physical therapy then, Modified WOD
Three rounds: substituted 1 mile on bike for 800m run
3:34, 3:35, 3:34
2 minute rest
M/54/6’/205

This sucked doing in a treadmill

3:56
4:30
5:10

i did 500m could not make 800m

WIFE
3.34
3.33
3:54

ME
2.52
2.53
2.52

M/25/191/5'9"

3:00
3:20
3:25

PR by 0:26

3:25, 3:58, 4:15.

6'4- 205-not built for running.

M/46/6'0"/203/CF WK1

3:16
3:56
3:39

Was a 800m runner in high school: PR 1:58 . . .
Oh, how the mighty have fallen.

Anyone out there happen to know the name of this tune? Great stuff.

First day of CF.
M/39/5'8" 190

3:51
4:03
4:27

Last one was the hardest. Haven't ran that hard in a long time.

3:00, 3:09, 3:16 as rx'd. It's hard to run first thing in the morning.

Kevin

Made up Monday's workout this morning. Results posted there.

Carole
F/53/5'6"/138

3 rounds:
row 2 minutes
21 burpees
run 400m

20:10

Subbed:
8 minute AMRAP of:
8 thrusters (95 lb)
8 push-ups
8 WBS (20 lb. to 10 ft. target)
8 unanchored situps
3 rounds + 2 situps

M/27/5'8/190

3:28, 3:25, 3:31

3.50, 3.50, 3.40

M/41/5'10"/162

3:00
3:08
3:09

2:55 (too fast; wanted pace of 3:08)
3:21
3:16

On a university track for accurate distance. Did an hour of hard martial arts practice this morning, which took a lot out of me but I still wanted to do this WOD today. Definitely felt it, esp on rounds 2 and 3.

3:48, 4:18
m/55/155

M/41/5'11"/157lbs

Warmed up with some Jump Rope, Double Unders, and a 1000 meter row in 3:46. Did as Rx'd with 2:00 rest between repeats:

2:50
2:48
2:46

First time doing a WOD I did not fear, but it was not easy.

John

M/41/5'10"/ 178#

3:01, 3:15, 3:12

Aly, you rock!

m/31/200/6'4"

3:40, 3:25, 3:25

M/38/6'4"/220
3:06, 3:11, 3:39 felt good.

13:59

M/31/6'2''/263
4:12
4:17
4:50

13:36 total

started to fast at 22.00kph dropped to 19.00kph halfway on first, steady the rest

2.21
2.37
2.42

Smashed the hell out of it :D

3:08
3:19
3:16

This is the first WOD I've been able to keep up to and/or do better then some people in the comments! Yay!

2:40, 2:40, 2:50,
Afterwards 45 pullups

We did one similar to this at my affiliate last night:
800m run
rest 4 mins
400m run
rest 2 mins
800m run
rest 2 mins
400m run
rest 4 mins
800m run
Total time including rest: 22:51

M/27/5'8"/160 lbs

3:06
3:27
3:38

1. 3:05
2. 3:21
3. 3:13

Used to do 800m in 2:12--long way from that now haha! Hope to get under 3min again one day...

M/25/5'11/170

Missed the 20 double unders and 1 snatch per min wod on monday so I made it up before todays wod

3:59
4:00
4:00

Looking forward to hockey practice tonight. should be fun after all the leg and core work today.

M/20/5'11"/175lbs
3:03
3:15
3:35
There's a lot of steep hills in my neighborhood haha

M/18/6'0/193

3 rds 800 m run, 2 min rest

3:26
3:36
3:38

Had to run up some pretty gnarly hills for this one after doing OHS and a metcon this morning. Still getting back into running after following primarily powerlifting programs.

Did 3 1 mile repeats with 5 minutes rest between.
6:21
6:20
6:15

On treadmill. All round at 11-12.5
2:51
2:48
2:49

m/31/213

3:04
3:55
4:15

4:25, 4:37, 4:22
My times seem to indicate I was dragging a piano.

Oh this was not my friend, haven't ran in awhile. You guys and your friggin all around athlete workouts.

3:29
4:02
3:56

m/25/6'2"/187

As rx'd:
2:43, 2:51, 2:56

5 minute rest

As rx'd:
3:09, 3:13, 3:18

I was worried with the little running I've been doing because of the WODs that my run time would be negativly affected. Doesn't look that way. The only thing that would make me any happier with crossfit is if they incorporated swimming more... (wink wink)

M/35/5'4"/144lbs
As RX'd
3:02, 3:12, 3:27

I can do that
3:58
3:48
3:43
Playing catch up

Laura f/49/5'7/145

As rx'd 3:17, 3:20, 3:22 m/29yr/5'10'/190

Thank you for removing the Alex Boyd posts. It is people like him that give the military members a bad name. Keep training hard.

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Drew-3:03,3:33,3:35

Jake-4:05,4:28:4:26

We ran in the rain...we got crushed

Day 8
As Rx'd
1) 3:45
2) 3:22
3) 3:08
Wish I'd pushed harder on 1) & 2).

3.59
3.57
3.47

Rx
2:45
2:51
2:98

m/42/5'10"/263#
As Rx'd
5:13
5:04
4:41

24/m/5'4 140
3:27 3:33 3:37 rx

Before that i did
21-15-12
push ups,box jumps,burpe 5:45 rx

at HCHS
3:22
3:18
3:30
Total: 14:10 w/ rest

3:29
3:35
3:55

M/44/5'11"/195

3:38
3:35
3:42

2:05
2:02
1:55

Great Video Greg! Taught the same exact lesson to my middle schoolers earlier this week!

14:15 including the 6 minutes of rest. Much more brutal than I expected.

M/52/71"/195

3:46. 3:42. 3:45

m/52/71"/195

3:46. 3:42. 3:45

3:05
2:42
2:39

M/23/6'7"/220

Treadmill
2:59, 2:55, 3:05

m/29/5'8"/185

3:15
3:21
3:18

Neighborhood loop with big uphill/downhill.

3:45
3:50
3:49

Squat Clean 1-1-1-1-1-1-1
195, 205, 215, 225, 235, 240(f), 240(PR)
Tabata Push ups - 11, 11, 10, 10, 10, 10, 9, 9
WOD - 3:13, 3:18, 3:42

Compare to:
111116 - Push up clock; 17 minutes + 13 (166 push ups)
110124 - 50 Push Ups/500 DU's/50 Push Ups;
19:49

@ #57 -

you crushed the 800m world record 3 times in a row. Solid work sir!

Me 3:09, 3:16, 3:10 on a certified 400m track. I was sure the last one was sub 3 minute, shocked that I didn't beat the first one. The human body is a mystery ....

3:54
4:29
4:24

M/43/212

3:28
3:34
3:33

subbed with 1.5 hours of ultimate frisbee!!!

3:27...3:28...3:31

3:37
3:27
3:05
Think I may have cheated and gave myself to much rest time...

m/190/6'/45

2:54
2:56
2:46

10 min amrap 1000m row, 25rep 115# DL, 1000m row = 1000m row + 25 reps + 900m row

Finished 2nd 1000m row in 3:48

w/u – 5x115# DL
c/d – walk dog

Running on a treadmill
(difficult to adjust the pace)
3:50
3:50
3:54

M/51/6'3"/207

4:23
4:04
3:59

M/34/5'6/196

3:13/3:26/3:30 (Time suffered a few seconds each time b/c I had to start & stop my own clock b/f & after each run).

3:17
3:16
3:02

3.56
3.47
3.34

Total time with rest = 15:17 mins

Was stiff as a board on the first one ( tight achilles, sore knee ) Gotta warm up a lot better when running.

44/m/176cm/72kg

3:14
3:18
3:24

up river
new inov-8s

(last time: 3:19, 3:30, 3:18)

Hilly stretch of road

3:38
3:34
3:48

Ran these on my road; up over a hill, down to the bottom (-90 feet of elevation) and back (+90 feet of elevation). Previously on 11-17-11: 3:14-3:35-3:29
Today: 3:21-3:26-3:31.

M/ 38/ 133 lbs/ 5'-6"
I did my own WOD of:
(2) 7 min AMRAP Couplets with 7 mins rest inbetween
7 min AMRAP of:
7 Chest to bar pullups
7 box jumps (24")

rest 7 minutes

7 minute AMRAP:
7 med. ball pushups
7 wall balls (20 lb. ball 10' target)

I did 8 complete rounds plus 7 C2B pullups in the first part
I did 8 complete rounds plus 7 med ball pushups in the second part
(I might have completed 9 rounds plus 7 in the second, but not positive so I'll be positive that I did 8 plus 7)

I think I had about 4 or 5 no reps total I called on myself for either not hitting the bar with my chest or not going all the way up for the wall ball.

Good, fun, fast WOD.

Total rounds: 16 plus 1/2 a round in each one so I would say: 17 rounds

f/30/5'5/125

14.36

m/32/5'11"/160
14:28

ME: m/26/5'6/164
Wife: f/23/5'4/150

Me:
3:08
3:06
3:05

Wife:
4:12
4:36
5:22

M/21/5'10"/190

3:02
3:14
3:17

2:05
2:02
1:55

Comment #112 - Posted by: Jesse at May 9, 2012 5:51 PM

I am skeptical about these times lol. As a former university level track athlete a sub 2 minute time without running against anyone is a pretty impressive feat - especially on round 3. Not impossible, but improbable. Have to ask what the rest times were like...

11:15

15:17 total - 11:17 working

I think my course was long. Also uphill.

first WOD ever... figured i'd start with this!

4:00
3:50
3:44

2:09
2:08
2:10

185 #/M/25

M/35/190

Times:
2:56
3:10
3:08

m-38-270
5:30
5:30
6:17

3:34 3:37 3:35

3:15/3:33/3:33
With butcher push with 2x45 plates between runs

Aly was my AFG crush!

cool pic.

6'2 250 - 4:15, 3:55, 3:40

3:45
4:04
4:17

Whew!!

5'6 175

7220 ft. elev.

2:55
3:00
3:06

M/34/6'3"/200
12.36
2.46, 2.58, 2.52

Prev:
12:25
2:40, 2:54, 2:51
12:28
2:43, 2:50, 2:55
12:19
2:48, 2:43, 2:48

#56.......The world record for 800 m is 1:41. Just sayin.

16:38

m/36/6'2"/212lbs CFBD 04/15/12

as RX'ed

3:56
4:02
4:06

ugh

4:37
4:37
4:20
with nike plus gps<iphone

4:37
4:37
4:20
with iphone nike plus gps

I remember that gym like it was yesterday- well, last week. Great workouts there.
Agree with #22 don't know how you got away with the picture

I remember that gym like it was yesterday- well, last week. Great workouts there.
Agree with #22 don't know how you got away with the picture

3:02
3:06
3:15

Pretty fun workout. Made me remember the good ol' days of running X-Country in High school, of course I;m not nearly as fast as I was then lol Still kept it pretty consistent though, even with my hilly 800m course.

3:00, 3:13, 3:14

2:53
2:58
2:56

M/29/6'1"/170
2:41
2:52
3:02

ran on gravely road with some small hills.

Could not run, so did a mash up:
10 pullup, 30 sdhp45lb, 50 squats, 3:05
2min rest
10 pullup, 20 pushup, 30 sdhp, 30 squat, 3:05
2min rest
10 pullup, 20 pushup, 30 sdhp, 40 squat, 4:00

3:55
3:45
3:42

happy to have negative splits, but I was thinking I could get all of them <3:40. I had also done 75 burpees as warmup, so I guess I had less in the tank already.

3:37, 3:40, 3:34 vs
3:23, 3:33, 3:33-used mapmyrun.com 1/25/11
5:37, 5:43, 5:42-wrong distance 2/19/07

M/27/5'6"/160

2:55
2:58
3:03

Good place to start. I expected worse on these tiny legs.

5:15, 5:10, 4:47 trail with a hill and stairs.

where in bagram is this at i am here now and i dont recognize this! looks like a good place to do my wods!

M42/190 cm/ 90 kg (Sweden)

02:26
03:10
03:10

As rx'd

4:08
3:58
3:57

3x 1mile intervals, 5' rest.
just under 7' pace first 2, last mile 6:45
LBJ park (??)
7/27/11:
sub'd 3xrds 500m row, 2' rest
2:50, 2:50, 2:49
1/24/11:
14:29
Hoping it was longer than 800m
Uphill out, downhill back
curb to signpost on running trail

3:08, 3:13, 3:02 - hilly, out and back run

29/m/6'1"/175

2:38, 2:59. 2:51.

Good one.

15:53

Today did:
3:42
3:36
3:39

Last time was:
3:22
3:38
3:43

Time before was:
3:29
3:47
3:50

Previous two plus today

3:35 3:26 3:21 (PR)
3:43 3:44 3:53
3:52 3:47 4:01

I guess I wore myself on the first one...need to start running get back into this more getting sluggish

m/38/5'9/178
Quick warmup after playing tennis w/family.
3.04, 3.13, 3.24=15:40
Disapp w/results, esp since I've been doing endurance work. Did not cut corner in Clubworx parking lot. Don't know if I did last time or not. Terrible job pushing on last round.
11/16/11:
2.58, 3.11,3.13 15:22 ttl
7/27/11:
2.52, 3.09, 3.08. 15:09 ttl

3:19
3:18
3:39

not sure if I had a full .5 miles. Went from the gym to 2nd street and back. Legs were shot on last round.

3:04, 3:05, 3:11 on Track

M/31/213

3:04
3:30
4:01

2:50/3:03/3:25/3:28

2:56
3:11
3:08

On 400 Meter Track

Travelling, limited equip so ran for 3:30 X 3 rds, 2 min rest between.

C-
@ CFS
14:04

05/14/2012

Sub's C2 rower @ 1000m:

3:55

3:55

3:55

According to my "RunKeeper" app using a path around my neighborhood: .88 km, 4:58; .82 km, 4:44; .84 km, 5:03.
Not sure how accurate the app is, given the differences in distance, running virtually the same path each time. It's very convenient, though, to have an approx 1/2 mile circular path right out my back yard!

M, 46, 6', 194 lbs.

3:26
3:26
3:20

at least I am consistent!

2:50, 2:54. 3:07

Definitely lost a lot of steam between the second and third. Would really like to get all three under 3 min next time.

M/27/5'11''/200

was shooting for sub three each round missed last time on 2nd and third.

2:49 2:55 2:56

m/29/182

28/m/5'11"/180
As rx'd
3:07
3:08
3:06

2.57 2.56 2.56

2:44, 3:03, 3:09

M/52/153/1-1-06

3:45/4:00/4:15

Either sick or so de-conditioned from lay-off due to foot.

CFWU x 3

PAC track; 4 laps outside lane

3:23
3:31
3:34

best lap last time at Outdoor 400m was 3:40

on a treadmill

5:23
4:32
4:33

m/41/5'8/240

Our box ran this WOD today and my legs are still on fire...

M/36/6'2"/180
2:36
2:45
2:50

4:10
4:20
4:20

840 meter runs

On home track around neighborhood: 420m per lap x2

3:14
3:16
3:33

3:25
3:31
3:36

2:09
2:08
2:10
185 lb/ m / 25

On treadmill, exactly 14:00
(maybe a bit longer than 2 min break b/c ramping up to L 9 or so)

Done after doing 21-15-9 L pull ups and weighted 25lb BE

on treadmill
1 incline, 8.0 speed

3:20
3:30
3:49

jump roped during rest

3:08,3:09,3:11 (13:28) 28.07.12 t/m @ 3% 15.5kph

2:43(pb),3:00,2:57 (12:40) 16.12.11
3:17,3:26,3:22 (14:05) 09.08.11 t/m @ 3% 13-16kph
3:27,3:40,3:41 (14:48) 24.01.11 t/m @ 3% 13-16kph

4 rounds, resting as needed (4-6min)

2:55, 3:13, 3:21, 3:11

along H. River, go to pole past the fire hydrant.

14:56

CFWUx1
3:27-3:28-3:18 (Eastlake track)

Best:
3:29-3:21-3:17 (at home)
3:20-3:24-3:09 (at track/school near KG w/Bantams)

2:55, 2:58, 3:00 all PR's for 1st, 2nd and 3rd attempts. Runs done on a 200 Meter Indoor track.