May 9, 2012

Wednesday 120509

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

Post time to comments.

Compare to 111116.

Linehan_SandbagAfgh_th.jpg

Enlarge image

Aly Linehan, Bagram AB, Afghanistan.


"The Rope Climb" with Greg Amundson - video [wmv] [mov]


Regional Preview: Week 5, May 25-27, 2012 - video [wmv] [mov] [HD mov]


WOD Demo with CrossFit Tracy - video [wmv] [mov] [HD mov]

Posted by Pukie at May 9, 2012 5:00 PM
Comments

is it sprinting or just running at a steady pace?

Comment #1 - Posted by: Ryan at May 8, 2012 5:19 PM

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

Comment #2 - Posted by: ckatech at May 8, 2012 5:24 PM

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

Comment #3 - Posted by: blake trippy at May 8, 2012 5:42 PM

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

Comment #4 - Posted by: Codey Paulsen at May 8, 2012 5:45 PM

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.

Comment #5 - Posted by: luke siefert at May 8, 2012 5:46 PM

can someone explain this split stuff?

what is a split and what does it mean?

thanks.

Comment #6 - Posted by: jorge at May 8, 2012 5:50 PM

@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

Comment #7 - Posted by: Mel/39m/5'10"/180 at May 8, 2012 5:57 PM

@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

Comment #8 - Posted by: Mel/39m/5'10"/175 at May 8, 2012 5:58 PM

filter so craaaaaaazy these days

Comment #9 - Posted by: Why? at May 8, 2012 5:59 PM

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).

Comment #10 - Posted by: luke siefert at May 8, 2012 6:12 PM

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

Don

Comment #11 - Posted by: Don Clarkson at May 8, 2012 6:14 PM

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

Comment #12 - Posted by: blake trippy at May 8, 2012 6:21 PM

Cody,

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

Comment #13 - Posted by: Matt at May 8, 2012 6:54 PM

#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

Comment #14 - Posted by: Harry at May 8, 2012 6:55 PM

#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.

Comment #15 - Posted by: ronnie at May 8, 2012 7:36 PM

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

Comment #16 - Posted by: Courtney Powell at May 8, 2012 7:37 PM

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

Comment #17 - Posted by: Tony Brown at May 8, 2012 7:41 PM

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?

Comment #18 - Posted by: AlphaMikeFoxtrot at May 8, 2012 8:00 PM

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.

Comment #19 - Posted by: ckatech at May 8, 2012 9:02 PM

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

Comment #20 - Posted by: Jeffrey at May 8, 2012 9:26 PM

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

Comment #21 - Posted by: franklin bukoski at May 8, 2012 9:41 PM

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

Comment #22 - Posted by: Don at May 8, 2012 11:43 PM

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

Comment #23 - Posted by: Blake Arnold (M/6'5"/200lb) at May 9, 2012 12:47 AM

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

Comment #24 - Posted by: Mikey B at May 9, 2012 1:17 AM

m/46/185

3:03, 3:14, 3:24

Comment #25 - Posted by: cosmo at May 9, 2012 2:23 AM

M/33y/172lb
3.11 3.11 3.16

Comment #26 - Posted by: JPRM at May 9, 2012 2:32 AM

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

Comment #27 - Posted by: ART M/43/5'5"/148 at May 9, 2012 2:51 AM

cheers to the Drumline !!!!
More please

Comment #28 - Posted by: Jimbo at May 9, 2012 3:32 AM

m/44/5'6"/145

2:48
3:01
3:10

Comment #29 - Posted by: duane at May 9, 2012 3:36 AM

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.

Comment #30 - Posted by: SeanP at May 9, 2012 4:29 AM

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

Comment #31 - Posted by: MGlez at May 9, 2012 4:42 AM

m/47/5'10"/198

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

4:58
4:51
4:53

Comment #32 - Posted by: bk express at May 9, 2012 5:08 AM

m/23/5'8"/165

3:31
3:18
3:13

6700ft elevation in AFG

Comment #33 - Posted by: StuartH at May 9, 2012 5:10 AM

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

Comment #34 - Posted by: Townsend m/28/5'8"/140 at May 9, 2012 5:16 AM

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

Comment #35 - Posted by: Michael Rose at May 9, 2012 5:30 AM

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

Comment #36 - Posted by: jim at May 9, 2012 5:43 AM

M/32/71"/173

3:05
3:08
3:04

Comment #37 - Posted by: Jacob Deeds at May 9, 2012 5:43 AM

F/41/5'6"/150

4:07
3:54
3:56

Comment #38 - Posted by: mom to five at May 9, 2012 6:04 AM

3:03
3:06
3:30

Comment #39 - Posted by: Brett C. m/30/6'0"/170lbs. at May 9, 2012 6:15 AM

9:34 total, sans rest.

FOB Salerno

Comment #40 - Posted by: james.patrick [M/50/66"/135] at May 9, 2012 6:16 AM

m/37/5'10/157

2:54
2:48
2:59

Comment #41 - Posted by: JTDNNYC at May 9, 2012 6:27 AM

m/37/5'10/157

2:54
2:48
2:59

Comment #42 - Posted by: jtdnnyc at May 9, 2012 6:27 AM

3:12
3:30
3:26

Comment #43 - Posted by: John A. M/33/68"/168 at May 9, 2012 6:28 AM

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.

Comment #44 - Posted by: Tim B at May 9, 2012 6:32 AM

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

Comment #45 - Posted by: Nick at May 9, 2012 6:51 AM

M/31 6'2"/190lbs

as rx'd

3:06
3:42
3:37

Comment #46 - Posted by: Brian B at May 9, 2012 7:02 AM

2:49
2:47
2:41

Comment #47 - Posted by: Justin R m/5'11"/180/35 crossfit west village at May 9, 2012 7:13 AM

F/42/5'8/145

3:08, 3:12, 3:22

Rx

Comment #48 - Posted by: Pam at May 9, 2012 7:36 AM

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


M/25/69"/195#

Comment #49 - Posted by: william s. at May 9, 2012 8:00 AM

M/39/5'10"/191

3:30
3:45
4:02

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

Comment #50 - Posted by: Playoff Beard at May 9, 2012 8:16 AM

2:53, 2:57, 2:58

Comment #51 - Posted by: Biff05 at May 9, 2012 8:23 AM

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

Comment #52 - Posted by: JamieMc4525 at May 9, 2012 8:26 AM

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

m/37/5'8"/155

Comment #53 - Posted by: Jimmy at May 9, 2012 8:30 AM

Subbed 800m rows and did a 4th round.

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

Comment #54 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at May 9, 2012 8:35 AM

3:14
3:08
3:17

Comment #55 - Posted by: Jed at May 9, 2012 8:44 AM

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

Comment #56 - Posted by: aaron bannister at May 9, 2012 9:00 AM

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.

Comment #57 - Posted by: gs at May 9, 2012 9:18 AM

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

Comment #58 - Posted by: David Weber at May 9, 2012 9:35 AM

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

Comment #59 - Posted by: Pete In Sun City at May 9, 2012 9:58 AM

This sucked doing in a treadmill

3:56
4:30
5:10

Comment #60 - Posted by: Rachid at May 9, 2012 10:04 AM

i did 500m could not make 800m

Comment #61 - Posted by: aaron bannister at May 9, 2012 10:08 AM

WIFE
3.34
3.33
3:54

ME
2.52
2.53
2.52

Comment #62 - Posted by: husar at May 9, 2012 10:25 AM

M/25/191/5'9"

3:00
3:20
3:25

PR by 0:26

Comment #63 - Posted by: Scott at May 9, 2012 10:27 AM

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

6'4- 205-not built for running.

Comment #64 - Posted by: nathan corrigal at May 9, 2012 10:29 AM

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.

Comment #65 - Posted by: Craig Allan Teich at May 9, 2012 10:49 AM

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

Comment #66 - Posted by: Derek at May 9, 2012 10:58 AM

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.

Comment #67 - Posted by: Jim at May 9, 2012 10:58 AM

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

Comment #68 - Posted by: Chris M/26/188/73" at May 9, 2012 11:03 AM

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

Comment #69 - Posted by: Kevin C. (M/53/5'11"/175) at May 9, 2012 11:12 AM

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

Comment #70 - Posted by: SB at May 9, 2012 11:25 AM

M/27/5'8/190

3:28, 3:25, 3:31

Comment #71 - Posted by: Gabe at May 9, 2012 11:33 AM

3.50, 3.50, 3.40

Comment #72 - Posted by: koby at May 9, 2012 11:40 AM

M/41/5'10"/162

3:00
3:08
3:09

Comment #73 - Posted by: CB at May 9, 2012 11:49 AM

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.

Comment #74 - Posted by: Bill M. m/47/5'3"/135 at May 9, 2012 11:49 AM

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

Comment #75 - Posted by: Roger at May 9, 2012 12:17 PM

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

Comment #76 - Posted by: John at May 9, 2012 12:49 PM

M/41/5'10"/ 178#

3:01, 3:15, 3:12

Aly, you rock!

Comment #77 - Posted by: CE at May 9, 2012 12:56 PM

m/31/200/6'4"

3:40, 3:25, 3:25

Comment #78 - Posted by: Brad at May 9, 2012 1:19 PM

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

Comment #79 - Posted by: Mike at May 9, 2012 1:35 PM

13:59

Comment #80 - Posted by: Jason Crocker at May 9, 2012 1:51 PM

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

Comment #81 - Posted by: BigBrez at May 9, 2012 1:53 PM

13:36 total

Comment #82 - Posted by: Mavrick161 at May 9, 2012 2:00 PM

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

Comment #83 - Posted by: Callaway UK at May 9, 2012 2:01 PM

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!

Comment #84 - Posted by: Justin at May 9, 2012 2:05 PM

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

Comment #85 - Posted by: Armin at May 9, 2012 2:07 PM

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

Comment #86 - Posted by: Tim at May 9, 2012 2:13 PM

M/27/5'8"/160 lbs

3:06
3:27
3:38

Comment #87 - Posted by: Jonathan Offen at May 9, 2012 2:16 PM

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...

Comment #88 - Posted by: Diesel at May 9, 2012 2:23 PM

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.

Comment #89 - Posted by: Kevin at May 9, 2012 2:41 PM

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

Comment #90 - Posted by: Chase at May 9, 2012 2:51 PM

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.

Comment #91 - Posted by: Zach Murdoch at May 9, 2012 3:02 PM

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

Comment #92 - Posted by: Kurt M/38/185 at May 9, 2012 3:02 PM

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

Comment #93 - Posted by: Magnus 26/5'8"/160-165 at May 9, 2012 3:21 PM

m/31/213

3:04
3:55
4:15

Comment #94 - Posted by: R_Spad at May 9, 2012 3:24 PM

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

Comment #95 - Posted by: Thorvaldur11 M/43/5'7"/218 at May 9, 2012 3:35 PM

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

Comment #96 - Posted by: Ulvhade at May 9, 2012 3:41 PM

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)

Comment #97 - Posted by: Shmitty at May 9, 2012 3:48 PM

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

Comment #98 - Posted by: Matt Burritt at May 9, 2012 3:50 PM

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

Laura f/49/5'7/145

Comment #99 - Posted by: power-girl at May 9, 2012 3:51 PM

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

Comment #100 - Posted by: Jy NM at May 9, 2012 4:03 PM

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

Comment #101 - Posted by: SmoothOper8ter at May 9, 2012 4:11 PM

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

Comment #102 - Posted by: Drewpy at May 9, 2012 4:13 PM

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

Comment #103 - Posted by: fargingbastige at May 9, 2012 4:15 PM

3.59
3.57
3.47

Comment #104 - Posted by: Kyle A. at May 9, 2012 4:34 PM

Rx
2:45
2:51
2:98

Comment #105 - Posted by: ChadB at May 9, 2012 4:46 PM

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

Comment #106 - Posted by: Kenny B at May 9, 2012 5:11 PM

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

Comment #107 - Posted by: Ian Carroll at May 9, 2012 5:14 PM

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

Comment #108 - Posted by: ferb44 182# at May 9, 2012 5:25 PM

3:29
3:35
3:55

Comment #109 - Posted by: ScooteR at May 9, 2012 5:34 PM

M/44/5'11"/195

3:38
3:35
3:42

Comment #110 - Posted by: nutfam at May 9, 2012 5:38 PM

2:05
2:02
1:55

Comment #111 - Posted by: Jesse at May 9, 2012 5:51 PM

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

Comment #112 - Posted by: Erik Miller at May 9, 2012 5:55 PM

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

Comment #113 - Posted by: Grims at May 9, 2012 6:13 PM

M/52/71"/195

3:46. 3:42. 3:45

Comment #114 - Posted by: Joe at May 9, 2012 6:16 PM

m/52/71"/195

3:46. 3:42. 3:45

Comment #115 - Posted by: Joe at May 9, 2012 6:19 PM

3:05
2:42
2:39

Comment #116 - Posted by: AGL at May 9, 2012 6:32 PM

M/23/6'7"/220

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

Comment #117 - Posted by: Karter at May 9, 2012 6:35 PM

m/29/5'8"/185

3:15
3:21
3:18

Neighborhood loop with big uphill/downhill.

Comment #118 - Posted by: Justino at May 9, 2012 6:36 PM

3:45
3:50
3:49

Comment #119 - Posted by: D. Peterson at May 9, 2012 6:56 PM

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

Comment #120 - Posted by: B. Rhaly at May 9, 2012 6:58 PM

@ #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 ....

Comment #121 - Posted by: Hank at May 9, 2012 7:27 PM

3:54
4:29
4:24

Comment #122 - Posted by: Sinal M/33/5'9"/231 at May 9, 2012 7:28 PM

M/43/212

3:28
3:34
3:33

Comment #123 - Posted by: Paul at May 9, 2012 7:51 PM

subbed with 1.5 hours of ultimate frisbee!!!

Comment #124 - Posted by: Troy at May 9, 2012 8:02 PM

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

Comment #125 - Posted by: Pacers at May 9, 2012 8:54 PM

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

Comment #126 - Posted by: Laney at May 9, 2012 9:21 PM

m/190/6'/45

2:54
2:56
2:46

Comment #127 - Posted by: Paul at May 9, 2012 10:22 PM

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

Comment #128 - Posted by: matt h 50 182 5'11" 1mar11 at May 9, 2012 10:23 PM

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

Comment #129 - Posted by: Jinny at May 9, 2012 10:29 PM

M/51/6'3"/207

4:23
4:04
3:59

Comment #130 - Posted by: theniss at May 9, 2012 10:58 PM

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).

Comment #131 - Posted by: Julio V at May 10, 2012 12:01 AM

3:17
3:16
3:02

Comment #132 - Posted by: Brett (M/23/188cm/77kg) at May 10, 2012 12:48 AM

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.

Comment #133 - Posted by: DPL at May 10, 2012 2:14 AM

44/m/176cm/72kg

3:14
3:18
3:24

up river
new inov-8s

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

Comment #134 - Posted by: Memuc at May 10, 2012 4:26 AM

Hilly stretch of road

3:38
3:34
3:48

Comment #135 - Posted by: Latham at May 10, 2012 5:27 AM

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.

Comment #136 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at May 10, 2012 5:36 AM

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

Comment #137 - Posted by: anton at May 10, 2012 6:36 AM

f/30/5'5/125

14.36

Comment #138 - Posted by: kristen at May 10, 2012 6:54 AM

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

Comment #139 - Posted by: Nate at May 10, 2012 6:58 AM

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

Comment #140 - Posted by: Jerickson at May 10, 2012 6:59 AM

M/21/5'10"/190

3:02
3:14
3:17

Comment #141 - Posted by: Tyler T at May 10, 2012 7:19 AM

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...

Comment #142 - Posted by: Jordan at May 10, 2012 7:41 AM

11:15

Comment #143 - Posted by: amped 37/M/195/6' at May 10, 2012 7:48 AM

15:17 total - 11:17 working

I think my course was long. Also uphill.

Comment #144 - Posted by: marky mark at May 10, 2012 8:29 AM

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

4:00
3:50
3:44

Comment #145 - Posted by: Magen at May 10, 2012 8:44 AM

2:09
2:08
2:10

185 #/M/25

Comment #146 - Posted by: Red M. at May 10, 2012 8:46 AM

M/35/190

Times:
2:56
3:10
3:08

Comment #147 - Posted by: El Torro at May 10, 2012 9:09 AM

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

Comment #148 - Posted by: KINGFISHER at May 10, 2012 10:12 AM

3:34 3:37 3:35

Comment #149 - Posted by: Michael 5'9"/172#/49yo/MI Survivor at May 10, 2012 10:18 AM

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

Comment #150 - Posted by: gb 44/m/71"/185# at May 10, 2012 10:31 AM

Aly was my AFG crush!

cool pic.

Comment #151 - Posted by: Nic at May 10, 2012 11:17 AM

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

Comment #152 - Posted by: Adler at May 10, 2012 12:04 PM

3:45
4:04
4:17

Whew!!

Comment #153 - Posted by: abh at May 10, 2012 12:08 PM

5'6 175

7220 ft. elev.

2:55
3:00
3:06

Comment #154 - Posted by: Illy at May 10, 2012 12:46 PM

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

Comment #155 - Posted by: Ben S at May 10, 2012 1:29 PM

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

Comment #156 - Posted by: Jen at May 10, 2012 4:03 PM

16:38

Comment #157 - Posted by: myles456 at May 10, 2012 5:52 PM

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

as RX'ed

3:56
4:02
4:06


ugh

Comment #158 - Posted by: Fred Dedrick at May 10, 2012 7:07 PM

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

Comment #159 - Posted by: Sebastien Ponce at May 10, 2012 10:01 PM

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

Comment #160 - Posted by: Sebastien Ponce at May 10, 2012 10:02 PM

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

Comment #161 - Posted by: R Lundy at May 10, 2012 10:34 PM

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

Comment #162 - Posted by: R Lundy at May 10, 2012 10:35 PM

3:02
3:06
3:15

Comment #163 - Posted by: Joshua Maher at May 11, 2012 5:04 AM

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

Comment #164 - Posted by: Jason H. 22 / M / 5'8" / 147lbs at May 11, 2012 8:16 AM

2:53
2:58
2:56

Comment #165 - Posted by: JFA at May 11, 2012 8:29 AM

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

ran on gravely road with some small hills.

Comment #166 - Posted by: Kyle at May 11, 2012 10:31 AM

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

Comment #167 - Posted by: ScottMacArthur at May 11, 2012 10:47 AM

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.

Comment #168 - Posted by: Steve M at May 11, 2012 11:30 AM

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

Comment #169 - Posted by: kevin o at May 11, 2012 5:06 PM

M/27/5'6"/160

2:55
2:58
3:03

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

Comment #170 - Posted by: Bobbo at May 12, 2012 3:48 AM

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

Comment #171 - Posted by: LiiT 38/m/6'1"/200lbs at May 12, 2012 8:09 AM

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

Comment #172 - Posted by: david at May 12, 2012 8:32 AM

M42/190 cm/ 90 kg (Sweden)

02:26
03:10
03:10

Comment #173 - Posted by: Joakim CF Norrtelje (Sweden) at May 12, 2012 8:34 AM

As rx'd

4:08
3:58
3:57

Comment #174 - Posted by: fitz997 at May 12, 2012 11:23 AM

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

Comment #175 - Posted by: Ajax at May 12, 2012 11:56 AM

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

Comment #176 - Posted by: Jetté 42/M/5'11"/170 at May 12, 2012 1:06 PM

29/m/6'1"/175

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

Good one.

Comment #177 - Posted by: Barp at May 12, 2012 2:07 PM

15:53

Comment #178 - Posted by: RAD at May 12, 2012 4:30 PM

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

Comment #179 - Posted by: SF at May 13, 2012 12:29 PM

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

Comment #180 - Posted by: Cleveland at May 13, 2012 6:17 PM

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

Comment #181 - Posted by: jrm at May 13, 2012 6:36 PM

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.

Comment #182 - Posted by: Bells 39/195 at May 13, 2012 7:33 PM

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

Comment #183 - Posted by: Rob Hole M/45/5'10"/180 at May 13, 2012 8:56 PM

M/31/213

3:04
3:30
4:01

Comment #184 - Posted by: R_Spad at May 14, 2012 3:27 PM

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

Comment #185 - Posted by: mlt at May 14, 2012 3:52 PM

2:56
3:11
3:08

On 400 Meter Track

Comment #186 - Posted by: Edwin 29/M/68"/170 at May 15, 2012 1:12 PM

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

Comment #187 - Posted by: sebastian at May 15, 2012 5:22 PM

C-
@ CFS
14:04

Comment #188 - Posted by: Jeff & Charity @ CF Snohomish at May 15, 2012 7:17 PM

05/14/2012

Sub's C2 rower @ 1000m:

3:55

3:55

3:55

Comment #189 - Posted by: tommykrackcorn at May 16, 2012 12:19 PM

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.

Comment #190 - Posted by: Dave at May 16, 2012 12:40 PM

3:26
3:26
3:20

at least I am consistent!

Comment #191 - Posted by: Saam at May 16, 2012 2:33 PM

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

Comment #192 - Posted by: Kent at May 16, 2012 8:46 PM

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

2:49 2:55 2:56

m/29/182

Comment #193 - Posted by: chuck at May 17, 2012 6:30 PM

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

Comment #194 - Posted by: justaman - liberty, sc at May 17, 2012 8:35 PM

2.57 2.56 2.56

Comment #195 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at May 18, 2012 10:25 AM

2:44, 3:03, 3:09

Comment #196 - Posted by: Kyle at May 18, 2012 1:08 PM

M/52/153/1-1-06

3:45/4:00/4:15

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

Comment #197 - Posted by: bingo at May 21, 2012 3:58 PM

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

Comment #198 - Posted by: F15E_WSO/M/49/72"/180 at May 22, 2012 7:31 AM

on a treadmill

5:23
4:32
4:33

m/41/5'8/240

Comment #199 - Posted by: phat boi at May 26, 2012 2:55 PM

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

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

Comment #200 - Posted by: Joe CF Oswego at May 29, 2012 11:17 AM

4:10
4:20
4:20

Comment #201 - Posted by: Chris O. M/42/5'10"/206 at May 29, 2012 1:18 PM

840 meter runs

On home track around neighborhood: 420m per lap x2

3:14
3:16
3:33

Comment #202 - Posted by: Ronnieboy at May 29, 2012 4:16 PM

3:25
3:31
3:36

Comment #203 - Posted by: Mik at May 29, 2012 11:52 PM

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

Comment #204 - Posted by: Red M at June 1, 2012 8:06 PM

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

Comment #205 - Posted by: TZ at June 3, 2012 6:41 PM

on treadmill
1 incline, 8.0 speed

Comment #206 - Posted by: faleep at June 4, 2012 3:09 PM

3:20
3:30
3:49

jump roped during rest

Comment #207 - Posted by: JeffHamilton at June 14, 2012 3:28 PM

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

Comment #208 - Posted by: zenoperegrinus at July 28, 2012 8:06 AM

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

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

Comment #209 - Posted by: Callum at August 8, 2012 12:45 PM

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

14:56

Comment #210 - Posted by: Manchild at September 9, 2012 9:38 AM

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)

Comment #211 - Posted by: Doug at October 30, 2012 3:21 PM

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

Comment #212 - Posted by: Edwin 30/M/68"/168 at March 20, 2013 7:15 AM
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