June 14, 2012

Thursday 120614

Sprint triathlon
For time:
Swim 750 meters
Bike 20K
Run 5K

Post time to comments.


Enlarge image

Comment on any element of this photo.

"The Turkish Get-Up Series: The Steps" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

Sprint triathlon WOD Demo - video [wmv] [mov] [HD mov]

Posted by Pukie at June 14, 2012 5:00 PM

Sub for swimming?

Comment #1 - Posted by: Shane G 6'3"/220/27 at June 13, 2012 5:08 PM


Comment #2 - Posted by: Kellie at June 13, 2012 5:08 PM

Amazing workout! Nice job HQ!

Comment #3 - Posted by: Brandon B at June 13, 2012 5:09 PM

Did this last weekend... 1st sprint triathlon and got beaten by people in their 70's. 30 mph winds and lots of hills. Swim was in a lake.

1:38:59 rx

Comment #4 - Posted by: Jessica G at June 13, 2012 5:10 PM

pfft. just did a half ironman 3 days ago and ran yesterday, this morning and did half of "cindy" what else you got?!

Comment #5 - Posted by: Dave at June 13, 2012 5:13 PM

Maybe this workout will show up at the games along with weighted muscle ups

Comment #6 - Posted by: Peter at June 13, 2012 5:14 PM

Awesome WOD!

Comment #7 - Posted by: Joshua Maher at June 13, 2012 5:19 PM

Folks, I've been back on the site now for about 2 weeks after about a 3 year hiatus. Have we migrated away from functional fitness (as an ultimate goal) and moved toward competitive fitness? Used to be I could do all the WODs in my home gym/around the block. I come at this from the perspective of a LEO for whom fitness is rather important for safety and success. In the old days , I would ask for a sub for and exercise I couldn't do for lack of equipment (say rope ascents). I don't have a pool or a bike. Anyone care to suggest substitutions? Also, is anyone aware of an archive (other than the main site archive) of WODs from years past? In file form? Pdf-ish or spreadsheet? Just curious.

Comment #8 - Posted by: SolidCopper at June 13, 2012 5:20 PM

Folks, I've been back on the site now for about 2 weeks after about a 3 year hiatus. Have we migrated away from functional fitness (as an ultimate goal) and moved toward competitive fitness? Used to be I could do all the WODs in my home gym/around the block. I come at this from the perspective of a LEO for whom fitness is rather important for safety and success. In the old days , I would ask for a sub for and exercise I couldn't do for lack of equipment (say rope ascents). I don't have a pool or a bike. Anyone care to suggest substitutions? Also, is anyone aware of an archive (other than the main site archive) of WODs from years past? In file form? Pdf-ish or spreadsheet? Just curious.

Comment #9 - Posted by: SolidCopper at June 13, 2012 5:21 PM

Woot woot #5

Comment #10 - Posted by: Jeff at June 13, 2012 5:26 PM

My, my, my....look at those thighs.

Comment #11 - Posted by: Caine at June 13, 2012 5:27 PM

Shane G., I am not a swimmer. Instead of the sprint triathlon, you could do a sprint duathalon instead as a sub for the swim, which is a 5K run, 20K Bike and 5K run. I have done a couple of them over the last few years and they are a great time.

Comment #12 - Posted by: Milt at June 13, 2012 5:28 PM

Solid, there's been a definite shift in the programming on the main site over the last few years and with the popularity of the games, performance is the bias. However, there is still a lot of great programming, just different and with the explosion of affiliates, you can find some who program to the type of bias you are looking for. The sprint triathlon is definitely a warning shot across the bow for all games competitors.

Comment #13 - Posted by: Shan at June 13, 2012 5:31 PM

Sprint Du would be 2km run/20km bike/5km run.

Comment #14 - Posted by: DeeGee at June 13, 2012 5:33 PM

That's NorCal baby!!!

Comment #15 - Posted by: Shaun Eagen at June 13, 2012 5:33 PM

here's my comment: annie is amazing! good luck, woman!

Comment #16 - Posted by: ec at June 13, 2012 5:39 PM

Does this WOD have to be done in this order? I would like to swim last as to not get the gym equipment all wet.

Comment #17 - Posted by: DBESS340 at June 13, 2012 5:44 PM

How can the crowd see what she's doing from that far away?

Comment #18 - Posted by: Kent at June 13, 2012 5:52 PM

I'd recognize that awesome physique anytime - Awesome Annie!! Love ya girl, looking forward to the Big One!

Comment #19 - Posted by: Mark & Theresa at June 13, 2012 5:53 PM


Comment #20 - Posted by: Sknygrl at June 13, 2012 5:55 PM

Knees are too far forward and balance should be in the heels and not the toes...IMO...

Comment #21 - Posted by: Marcus at June 13, 2012 5:56 PM

By mere seconds... Newman!!!

Comment #22 - Posted by: critic at June 13, 2012 6:01 PM

Where is the judge?

Comment #23 - Posted by: Derek at June 13, 2012 6:07 PM

what part of this workout classifies it as a sprint?

Comment #24 - Posted by: Jon at June 13, 2012 6:07 PM

SolidCopper - In short, I think so. Lately, I've been following Outlaw CrossFit's programming. They've got good stuff that I've been able to follow along with in my Garage Gym.

Comment #25 - Posted by: Ryan at June 13, 2012 6:11 PM

@SolidCopper - I have a 60+ page word document where I have logged every mainsite wod and many wods from different affiliates that I program from.

Comment #26 - Posted by: SThompson 6'2"/205# at June 13, 2012 6:11 PM

anyone recommend a different sub than run/bike/run? we are in afghanistan. we do have a rower and feel that would probably be the best sub.

Comment #27 - Posted by: glenn at June 13, 2012 6:12 PM

Do people respond only to complain?

Do the work.

Pic comment: Great form in the upper body, should try to keep most of the weight in the heels.

Comment #28 - Posted by: Chris MacLean at June 13, 2012 6:13 PM

The pic: Breathtaking. Beautiful.

Comment #29 - Posted by: Mikee at June 13, 2012 6:16 PM

Any one actually do this long wod !!

Comment #30 - Posted by: NICK at June 13, 2012 6:16 PM

Annie Sakamoto - we love you.

Comment #31 - Posted by: Shampy at June 13, 2012 6:18 PM

oh- and i see nothing wrong with the wod

Comment #32 - Posted by: joe at June 13, 2012 6:18 PM

Hi I've just started to use crossfit and wondered if I can do the swim last? Thanks

Comment #33 - Posted by: Adam at June 13, 2012 6:20 PM

Chris #28 - not sure where the complaining is. Is expressing a concern, asking a question, or looking for a suitable alternative considered complaining? Is anything other than "OH YEAH HQ THANK YOU MAY I HAVE ANOTHER!" considered complaining?

Comment #34 - Posted by: Pat McCarty at June 13, 2012 6:23 PM

Can I do WOD in different order?

Comment #35 - Posted by: Adam at June 13, 2012 6:24 PM

SolidCopper, what part of traversing water and land by different methods isn't functional?

If I didn't have access to bike or water, I'd probably do a row/run or just a long run.

Comment #36 - Posted by: Adam at June 13, 2012 6:25 PM

No bike, no pool, no rower for sub...any good suggestions for an awesome alternate WOD?

Comment #37 - Posted by: Jinsin311 at June 13, 2012 6:28 PM

#25 Jon: A "Sprint" triathlon is an international standard for a triathlon of these distances: http://en.wikipedia.org/wiki/Triathlon#Standard_race_distances (wfs)

Comment #38 - Posted by: AdamR at June 13, 2012 6:35 PM

How can HQ call this a "WOD" and how can you call this "CrossFit" - It's not either of them.

If I wanted to train like a triathlete, I'd do something like this. If I wanted to train like a CrossFitter, I'd hope HQ would design a workout that's an authentic CrossFit workout.

Swing and a miss by HQ.

Comment #39 - Posted by: Deck at June 13, 2012 6:37 PM

Jon, sprint means it is shorter distances than an Olympic or half-ironman or full-ironman triathlon. The full ironman has a 2.4 mile swim, 112 mile bike, and ends with a full marathon (42.2K), and takes a top athlete about 8 hours to complete.

Comment #40 - Posted by: Paul C at June 13, 2012 6:37 PM

It looks like it's really hot outside...

Comment #41 - Posted by: Aaron S. at June 13, 2012 6:46 PM

Looking forward to this WOD. Nice change of pace. Thanks for mixing it up.

Comment #42 - Posted by: Jennifer at June 13, 2012 6:47 PM


There were many bike WODs in the early crossfit days, even the occasional swim WOD.

Comment #43 - Posted by: Jon Gray at June 13, 2012 6:47 PM

NICE one!

Comment #44 - Posted by: m at June 13, 2012 6:53 PM

The "suggested" WOD is free!.. every day. If you are not satisfied it also comes with a money back guarantee.

Comment #45 - Posted by: PhilC at June 13, 2012 6:56 PM

I did my first tri two weekends ago. Was a great experience. The gf got me into them and i am glad for it. Triathlons are great workouts.

For all of you who must complain about it, why not just take the day off?

Comment #46 - Posted by: Nick at June 13, 2012 6:56 PM

There is no true sub for swimming. A climbing machine would be helpful or shoulder workout combined with some glute/core movements would help. But good swimming is about technique. Bad swimmers will get a huge burn good swimmers won't. Good swimming is a lot of core movement and streamline body positions.
Do a run bike run

Comment #47 - Posted by: Matt at June 13, 2012 7:10 PM

To #25
To a full time Triathlete, they literally sprint this distance. The top tier men run 5-6min miles and ride an avg of between 25 and 30mph.

Comment #48 - Posted by: Dan the Man at June 13, 2012 7:13 PM


Comment #49 - Posted by: Daniel Martin at June 13, 2012 7:27 PM

Btw most sprint triathlons are 400 meter swims. about 7 to 15 minutes of swiming. Depending on your skill level.

Comment #50 - Posted by: Matt at June 13, 2012 7:27 PM

Looks like a good day for Fran or Angie?


Comment #51 - Posted by: Sully in Gainesville, Ga at June 13, 2012 7:41 PM

STOP WHINING! There is no bathroom!!

Frig people. If you can't do this workout, or you don't want to then don't do it. You want a sub: run a half marathon. Or whatever. Just think for a second before you moan and complain. This one workout is not going to make or break you as a CrossFitter. There are a zillion affiliates posting a zillion different WODs every day that you can do instead.

Comment #52 - Posted by: Kindegarten Cop at June 13, 2012 7:44 PM

Hey...I might have attempted this WOD as Rx'd if I had been doping as long as Lance Armstrong has (allegedly)been...I guess I'll just have to muddle through a scaled version based on semi-Paleo and a life-time of average athletic endeavours.

Comment #53 - Posted by: ian at June 13, 2012 7:46 PM

Awesome workout!

A quick note to those asking about the order, there is a reason the the order is swim, bike then run in a triathlon - they are in reverse order of the danger involved with crashing. As you get more tired you get more likely to crash/bonk. This is particularly dangerous on a swim for obvious reasons. Changing the order up likely won't be that big of a deal, but do be very careful on the swim, especially if you are not used to swimming. It can be very disorienting, there is a relatively high likelihood of cramping and most importantly the lack of oxygen can really get to you and is potentially dangerous even in a shallow pool. I highly recommend always having a swim buddy, especially in open water, be safe!

Comment #54 - Posted by: Andrew G at June 13, 2012 7:56 PM

What part of constantly varied don't some of you get? Functional too? Yes, and high intensity, well - that's up to you. At this distance you are supposed to go all out - and if you can't, shortening the distance to where you can [go all out] would be an excellent scale. (or any of the alternatives suggested here - duathalon, or just an all out run...)

Quit your bitchin'

Comment #55 - Posted by: andy at June 13, 2012 7:58 PM

Crossfit Sri Ram Ashram loves Annie Sakamoto!

Comment #56 - Posted by: Rashmi at June 13, 2012 8:07 PM

I love Jenny LaBaw.

Comment #57 - Posted by: annie at June 13, 2012 8:26 PM

Over two months since TKA
Physical therapy//strength training on my $8,000 knee
No WOD injured lower left rib; Doctor said possible strain, 2 weeks + or - recovery
The WOD is free!..

Comment #58 - Posted by: Peter at June 13, 2012 8:31 PM

Hey Family! Looks like an awesome work out! Tomorrow is my rest day so I'll be skipping this one. I'm usually a day or two behind but it's not like I have the equipment to complete it anyways. Anyways, something that has been bothering me: I know the sub for double unders for many of us on here is 3:1 single Jumps (3 jumps=1 double under). To me this there is a drastic difference and does not equal the difficulty and energy of doing a double under. I can bust out 150 single jumps no problem and my arms not even burning. The only equal sub I agree with is the tuck jump. Shouldn't be as drastic as going all the way up but it should at least be harder then a single jump. I see all these fast times with people who did the 3:1 jump ropes and it pisses me off, sorta lol. I busted my tail to pain through 5 or 6 double unders at a time and my time was affected and my energy was dramatically affected but at least it was tougher then guys doing the singles. Thoughts? (see Tuesday's workout for work out I'm talking about)

Comment #59 - Posted by: Omar at June 13, 2012 8:52 PM

Question: I do not own a road bike, is it still rx'd if i were to use a stationary and a treadmill? (Our Rec has a pool,stationary,and treadmill. This would be the easiest way to do it)

Comment #60 - Posted by: Tyler at June 13, 2012 9:01 PM

Those or some big, shapely legs.

Comment #61 - Posted by: Brian at June 13, 2012 9:02 PM

All of you people slamming on HQ for this working are f!@#ing clueless. Occasionally life might require that you perform some crazy combination like this. Maybe this more of a test than preparation.

Comment #62 - Posted by: anon at June 13, 2012 9:12 PM

I love how people are trying to say what is an isn't Crossfit on Crossfit.com... /facepalm. I'll be signing up fr my first sprint triathlon for the hell of it!

Comment #63 - Posted by: Joey at June 13, 2012 9:17 PM

Love it! - Can imagine something similar is gonna show at the games :) - CrossFit Västkusten

Comment #64 - Posted by: Christoffer Bierich at June 13, 2012 9:21 PM

Crossfit is by definition constantly varied, it is not defined by one WOD. I say kudos to HQ for always keeping things new. If you want to only do one type of WOD, you’re not a crossfitter.

Comment #65 - Posted by: Pokes at June 13, 2012 9:44 PM

I'm a Triathlete that does CrossFit as part of my Tri-training. Welcome to my world! Just do the work & improvise if you have to.

Comment #66 - Posted by: Ed at June 13, 2012 10:01 PM

Sounds like we need a group hug and spread some love!

Comment #67 - Posted by: st at June 13, 2012 10:12 PM

PJs, Seals, Recon, and Rangers, all consider this functional training. You can't dislike this, and then love on 3-3-3-3-3-3-3 squats. This is some more constant variation. Sometimes the HQ WOD has been run a 5k; this is more varied than that...

Comment #68 - Posted by: d at June 13, 2012 10:21 PM

I think This is a great test and great CrossFit programming, well done HQ. #62, I like the way you think!

Comment #69 - Posted by: Scott at June 13, 2012 10:24 PM

@ Omar #58

I haven't tried subbing tuck jumps for double unders. The reason for doing singles is to get better at jumping rope; the more you practice, the better you get. Also, if someone is efficient at singles, their time may be faster than a person who is inefficient at doubles. I've seen many people crack out 50+ doubles in under 30 seconds. Completing 150 singles in under 30 seconds may be a much harder task.

Comment #70 - Posted by: Reilly at June 13, 2012 10:26 PM

@ 68

150 singles is much easier than 50 double under...even if you have to do them in 30 seconds.

Comment #71 - Posted by: Steven at June 13, 2012 10:37 PM

@Andrew #54

I hadn't ever thought of it that way, but it makes perfect sense. Thanks for taking the time to make a solid constructive comment that benefits us all...or at least me.

Comment #72 - Posted by: Drew at June 13, 2012 11:48 PM

Calling this "not a Crossfit workout" is nuts. There is no hard-n-fast definition for what is or is not a Crossfit workout.

Broad time and modal domains; i.e. a variety of different things done for varying amounts of time. That's it, and this WOD certainly qualifies.

If you don't like the WOD because it's a triathlon, then don't frickin' do it, but stop griping about it.

Comment #73 - Posted by: Mark E. Wallace at June 13, 2012 11:59 PM

This would make for an excellent event at the Games.... Just throwing that out there, much like 09 games with the long hilly run. This then into a Strength component like max weight clean and jerk to get a quick snap shot on day 1 of who has the best range. Anyone remember Mikko Salo pulling out good performances on that, or even Holmberg on the Double Helen into max overhead in more recent games? The way I see it Day 1 should have 3 elements, 1 long event for overall endurance testing, 1 heavily strength biased event, and one short high intensity event like a Fran or Amanda. Those 3 events should predict with a small margin of error who accumulates at the top to be refined in days 2 and 3.

Comment #74 - Posted by: Professionalatarms at June 14, 2012 12:47 AM

I'm 51 & just did my very 1st Crossfit WOD. I actually did Sunday's Cindy routine. My 1st thought was "This'll be easy". After 3 nonstop rounds I was sweating, gasping & heart thumping & needed a rest. Finished the full 20 minutes & completed 8 rounds. I thought 7 months of weight training had me pretty fit but Crossfit really showed me how much more improvement I need to get as fit as I'd like to be.

Comment #75 - Posted by: Tony McGurk at June 14, 2012 1:48 AM

What we can see in this picture is not only the really good body position and form, but aswellthe SUPPORT of one member of the crossfit family to another.

the "you can do it!" or the "come on!!" coming from an opponent is a strong motivation

Comment #76 - Posted by: HugoLopez at June 14, 2012 1:56 AM

Don't own a pool? Find a lake, go to the ocean, or cry a river and swim in it!

Don't own a bike? Buy one, or borrow one. -Be resourceful!

Don't like to run after a swim and a bike? -Suck it up buttercup!

Any other stupid questions?

Comment #77 - Posted by: Gar at June 14, 2012 2:06 AM

Looking forward to this as my first WOD. I'm going to have to sub out the swim for some extra running. I'm thinking 2k run, 10k bike, and 5k run. Should be interesting!

Comment #78 - Posted by: Rocky at June 14, 2012 2:20 AM

Subbed with "Jerry"

Run 1 mile
Row 2K
Run 1 mile

25:03 rx

Comment #79 - Posted by: gb 44/m/71"/185# at June 14, 2012 2:35 AM

M/39/6'1"/190 Run 2 miles(12:30)-Bike 6 miles(20:30)-Run 2 miles(12:17)

Comment #80 - Posted by: Dan G. Ashland,WI at June 14, 2012 2:40 AM

95# OHS
Ring Push-ups

Comment #81 - Posted by: ART M/43/5'5"/148 at June 14, 2012 2:45 AM

M/39/6'1"/190 Run 2 miles(12:30)-Bike 6 miles(20:30)-Run 2 miles(12:17)

Comment #82 - Posted by: Dan G. Ashland,WI at June 14, 2012 2:46 AM

Comment 39 is hilarious! 'how can you call this "CrossFit"!'

THough CrossFit worked ALL elements of fitness!

Comment #83 - Posted by: Ollie at June 14, 2012 2:49 AM

Gotta love this! Be ready for any physical challenge, isn't that the essence of crossfit? Of being crossfit? At times, the "sport of fitness" gets to hung up on certain events, e.g. Fran or 1 RM:s. And that's not my reason for exercising. Keep playing, and keep'em coming!

Comment #84 - Posted by: AndersB at June 14, 2012 2:49 AM

Nice hams!

Comment #85 - Posted by: Richard at June 14, 2012 3:10 AM

Thanks for responding. Even if I can do 50 double unders in 30s it is much more exhausting then 150 singles. I'm just saying for the purpose of timing that specific WOD and putting it on the site, singles should not be a fair sub! I don't work out with a buddy so my competition is main site participants only. Saying u killed the workout in 20 minutes instead of 40 that involves 150 double unders but subbed those for singles isn't a fair number. Do knee tucks and see if u can jump right into burpees with no problem lol! Or back to running half a mile. It changes the work out. I'm on team "practice double or singles before the workout but no sub during the WOD unless it's knee tucks". IMHO

Comment #86 - Posted by: Omar at June 14, 2012 3:20 AM


Middle of A-Stan, hence no pool. Soooo...

20K bike on stationary bike set at random hills level 3.
5K run on treadmill
Then 100 butterfly situps, burnout scissor kicks, 1min plank, 1min superman pose, all to try to do something to sub the swim. This all took 7:45.

Really dreaded it, but felt great when finished. Thanks for the kick in the ass HQ. Finding myself excited everyday to find out what the WOD is.

Comment #87 - Posted by: SeanP at June 14, 2012 3:39 AM

So, I'm a British soldier who is stuck in afghan with no bike or pool. I started crossfit as I love functional strength, but like a few other comments have already suggested, this is steering away from what I want. Any good rss feeds for wods that I can plug ino my IPad app? I have tried google, to no avail! Thanks!

Comment #88 - Posted by: Pete W at June 14, 2012 4:00 AM

#8 SolidCopper wrote:
Also, is anyone aware of an archive (other than the main site archive) of WODs from years past? In file form?
I have a Word.doc with all mainsite WODs starting from 071202, if you don't mind having to see my results. Shoot me an email: tails192 is prefix, @yahoo.com.

Dave T.

Comment #89 - Posted by: David T., M/52/5'8"/183 at June 14, 2012 4:03 AM

Comment 39 made me piss myself!!!!

If you wanted to train like a triathlete then you'd be probably doing a workout like this everyday.

BUT..... if you were an individual who was training to maintain a condition that would prepare you for the unexpected, then a workout like this will be a very important component very once in a while.

For the people that don't or can't swim, please learn, your life might depend on it someday.

Buddy W.

Comment #90 - Posted by: Buddy 1664 at June 14, 2012 4:22 AM

i have this triathlon next weekend as a competition ! so i am so damn ready to rock this shit :D

Comment #91 - Posted by: Mühli at June 14, 2012 4:36 AM

Although I am in the same situation as many others in that I cannot complete the wod as rx'd, two things come to mind.

1 - I still scale or modify for 30% of the wod's so why should i cry about it today?

2 - this is a cool nod at some of the other crossfit sites like CFE whose training goals are exactly this wod. If anything this wod proves that the smaller crossfit websites are contributing valuable training ideas and concepts that are now being shared with the main site community.

With that being said, if you don't like the wod don't do it. Make up your own, go to sealfit or another crossfit site, but at the end of the day make sure you punish your body with the rest of us and have blast doing it!!

Comment #92 - Posted by: Mark F 25/m/73"/202 at June 14, 2012 4:38 AM



Comment #93 - Posted by: cosmo at June 14, 2012 4:39 AM

@Deck Crossfit is supposed to work through ALL metabolic pathways. Workout lasting longer than 2hr require different fueling (hence metabolic requirements) than even workouts lasting 60-90min duration. Crossfit often falls short of the straight up LSD cardio. It's not always the enemy and if we don't train it we don't develop it :)

Comment #94 - Posted by: KellyM at June 14, 2012 4:42 AM

I thought crossfitters where hardcore, now that I am in the Tri community seems like they are more hardcore than crossfitters. You guys won't even do this simple Tri workout.

Comment #95 - Posted by: Anthony at June 14, 2012 4:46 AM

I thought crossfitters where hardcore, now that I am in the Tri community seems like they are more hardcore than crossfitters. You guys won't even do this simple Tri workout.

Comment #96 - Posted by: Anthony at June 14, 2012 4:46 AM


3500m row
5k stationary bike
5k run

~ 52 minutes

I think the bike I was on was a little messed up. It was saying I was hitting almost 5 min miles... Either way I had to get to work so I cut it short. Also, no pool next to gym. Still a good workout though. Makes me want to get a street bike.

Comment #97 - Posted by: Shmitty at June 14, 2012 5:24 AM

@77, one more question; who died and appointed you as the official forum condescending indignant patronizer?

Don't like other people's opinions? Then avoid media outlets where expressing one's opinion is encouraged. Any other daft questions?

Comment #98 - Posted by: jackwagon at June 14, 2012 5:27 AM


Let's say you did perform this WOD. Would you compare your results to another triathlete's results? What if the triathlete did a crossfit WOD, then he would compare it to our results. And would you not consider yourself fit enough to do this WOD? Since that is what the definition of fitness. And crossfit is functional varied fitness. We do not specialize. It's speaks volumes when you can compare to what others are doing when we do not constantly train for that one event. I think HQ nailed it on the head.

Comment #99 - Posted by: Chevytahoe77 at June 14, 2012 5:34 AM

My legs are still killing me from the WODs a few days ago. I will to the swim and try to bike. I don't see myself being able to run.

Comment #100 - Posted by: SirBearington at June 14, 2012 5:45 AM

sweet workout! Surprise--you're running a triathalon today! 1:24'42. Sub row for swim..not many pools in Afghanistan.

Comment #101 - Posted by: jSing80 at June 14, 2012 5:50 AM

I love the demo video when he says "you don't need too much to do this, you don't need a lot of equipment, you can just rent a bike." Then they climb on their $2k+ bikes and don calf sleeves and iPods for the run. It is possible to run for ~25 minutes sans music.

A better demo would've been a poor man's tri - someone who doesn't have a membership to the Hilton and is sneaking in a swim in a pond or at a local pool (dodging kids), riding a borrowed hybrid bike with platform pedals, and hoping off the bike for the run sans hat and music.

Comment #102 - Posted by: jen at June 14, 2012 6:02 AM

No pool or lake so:

Run 2k
Bike stationary 12k level 3
Run 5k

Comment #103 - Posted by: Jon at June 14, 2012 6:03 AM

No water nearby so I sub'd a 1500m row(if that is even comparable to 750m swim) Just another thing that proves I'm alive. Never thought I would be able to do something like this. Thanks HQ!

1500m row
20k stationary bike
5k run

Great Day!

Comment #104 - Posted by: Matt at June 14, 2012 6:09 AM

Funny, I'm training for my second sprint tri right now to be later this summer, and I am using Crossfit as the core of my training regimen. 85 days and counting!

Comment #105 - Posted by: Aaron at June 14, 2012 6:10 AM

Great programming for a late spring day!

Comment #106 - Posted by: Cliff at June 14, 2012 6:16 AM

Less whining and more moving please!

And who is that girl in the pic? WOW!

Comment #107 - Posted by: Tim at June 14, 2012 6:19 AM

Caveat to #101


Comment #108 - Posted by: Matt at June 14, 2012 6:19 AM

What kind of suppelements does Annie Sakamoto take ?

Comment #109 - Posted by: Dan Jones at June 14, 2012 6:20 AM

On the road and luckily I am able to scrap and cumshaw the resources necessary to get it done:
National Training Center in Clermont 2miles away: $15 to use the pool and facilities.

Aunt lives nearby- picking up a bike- as long as it has wheels, a seat, handle bars, and maybe breaks- good to go!


And there are trails and routes everywhere.

If anyone else is in the Clermont, FL area and wants to tag up at NTC by 630pm- see you there. I am the pasty red head slapping water around!

Comment #110 - Posted by: Josh Wellner at June 14, 2012 6:22 AM

@26 - SThompson - care to share that programming doc?

Comment #111 - Posted by: JenJ at June 14, 2012 6:25 AM

Looks like she has leaned forward on her toes a bit, hard to tell from the photo, but would like to see her drive through her heels more.

I prefer that my athletes do not wear belts. Wearing a belt takes the core out of the movement, changes the muscle recruitment pattern. It does allow for you to push against it with your lungs - I can see wearing them during competion, for safety as you fatigue, but during training I prefer not. Develop the kinesthetic awareness to know you just broke form and drop the weight.

Nice alignment and body position. Great balance and weight positioning. Notice how there is a straight line from her hand, through her spine, to the base of her spine? Nice active shoulder and tight body to stabilize the weight.

Then again, I'm looking at a picture, of an amazing athlete obviosuly competing at regionals.

Comment #112 - Posted by: Maxwell at June 14, 2012 6:26 AM

Used to race Sprints all the time back in the '80's...lots of fun!

But today, practiced TGU's with Jeff's video: great training, thanks Jeff!!

FOB Salerno

Comment #113 - Posted by: james.patrick [M/50/66"/135] at June 14, 2012 6:34 AM


5k run (treadmill)
20k stationary bike
5k run (treadmill)

sorry, no pool in AFG...



Comment #114 - Posted by: kristen at June 14, 2012 6:49 AM


1 hour and 26 min as rx

750m swim = 16 min
20K bike = 42 min 30 sec
5K run = 27 min 30 sec

Comment #115 - Posted by: David Weber at June 14, 2012 6:51 AM

Great WOD. I love the programming. Hard to say that swimming and running aren't functional. A case could be made for biking as functional too. Maybe the problem is we have a paradigm that excludes some movements that aren't normally programmed but are highly functional...good job crossfit: unknown and unknowable.

Comment #116 - Posted by: McKnight at June 14, 2012 6:52 AM

And the winner for most skipped WOD ever is....



Comment #117 - Posted by: husar at June 14, 2012 7:06 AM

Not sure if anyone has mentioned this yet, but her belt is definitely crooked (i.e. not straight).

Beastly!! :-)

Comment #118 - Posted by: Brad at June 14, 2012 7:08 AM

perfect form in the photo considering she is mid workout. posture is nice and firm. she rolled in her toes, but in my opinion that does not pose a threat to injury in this specific case.

Comment #119 - Posted by: mm at June 14, 2012 7:14 AM

1 hour 28 minutes. Maasdijk 1/8 triathlon The Netherlands 10 june 2012

Comment #120 - Posted by: Erik T at June 14, 2012 7:19 AM

1 hour 28 minutes. Maasdijk triathlon The Netherlands in 10 june 2012

Comment #121 - Posted by: Erik T at June 14, 2012 7:21 AM

20 km stationary bikes (level 10 i din't know what it means i think it's a bit more then flat) - 34 minutes
5 km running - 21 minutes

total 56:30 min

Comment #122 - Posted by: Oron at June 14, 2012 7:24 AM



JUST KIDDING! Actually, no nearby pool and I would have to use a stationary bike. But, with a bad hammie, I'll have to pass on this one. I gotta be honest...I'm not that upset about it. I think this is going to be an "ouch" day for a lot of folks.

Comment #123 - Posted by: JPZ at June 14, 2012 7:28 AM

Wow! Some hammies on the chick with her back to us.

Comment #124 - Posted by: Mike at June 14, 2012 7:30 AM

For those who think this is not CrossFit, here's a line from World-Class Fitness in 100 Words by Greg Glassman: "Bike, run, swim, row, etc, hard and fast." Any questions?

Comment #125 - Posted by: Shon at June 14, 2012 7:34 AM

Can anyone provide more info on that athletes grips/wraps? Thay look super low-profile and possibly just what the doctor ordered for certain workouts. Brand? Where available? Thanks

Comment #126 - Posted by: EBH at June 14, 2012 7:43 AM

I read a few comments complaining about how CF isn't function enough anymore. What is more functional than swimming? When you fall off a boat, or it goes over in big breeze, it will be nice to be able to swim to shore the bike/run back home so that you don't even miss work the next day.

Comment #127 - Posted by: Charles at June 14, 2012 7:44 AM

To comment #109 - Annie Sakamoto eats weaker crossfitters as a supplement.
Also, no way I'm doing this WOD, but it's a great idea for those that have the ability to do it all. Being a generalist, by definition, is to do all manner of athletics.
Surprised we haven't seen any weird curveballs like throwing things yet (a la last year's games).

Comment #128 - Posted by: Pure Ivy at June 14, 2012 7:49 AM

Comments on the photo - It's rock solid! That's 70 Lbs locked out overhead on a single arm. The DB is on a loaded wrist/forearm, solid elbow and active shoulder. Head and bicep are one so there is no lack of stability in the shoulder joint itself and she loads directly into the spine and hips. The DB is directly over body centerline, fore and aft as well as laterally (even without being to the side of her you can tell by her body positiong in the photo), which allows Annie to stick that landing in a solid power squat. The power squat distributes the force of the landing and weight of the DB nicely to keep her balance and rhythm. Her heels are up slightly, but this could be a picture timing issue since other faults that would be present with a "toe loaded" snatch landing are not present.

Very nice!

Comment #129 - Posted by: Ian Carver at June 14, 2012 8:17 AM

How can HQ call this a "WOD" and how can you call this "CrossFit" - It's not either of them.

If I wanted to train like a triathlete, I'd do something like this. If I wanted to train like a CrossFitter, I'd hope HQ would design a workout that's an authentic CrossFit workout.

Swing and a miss by HQ.

Comment #39 - Posted by: Deck at June 13, 2012 6:37 PM

-- Seriously?
It's a workout. Put up or shut-up.

Comment #130 - Posted by: Geno at June 14, 2012 8:38 AM

I love that all the people telling people to "put up or shut up" aren't posting their time as Rxed.

Also do you really feel the need to tell people to not complain and either modify it or skip it...do you think you're giving anyone new information with that, like they weren't aware that skipping a workout was an option until you let thim in on that big secret. If you want to suggest a good sub be my guest, otherwise whats the point other than to make yourself feel superior?

Comment #131 - Posted by: Nick at June 14, 2012 8:49 AM

I have done 2 sprint triathalons in less than 4 wks with no prior training than following the crossfit mainsite wods. I felt great during them a placed in novice even with my granny bike! Love seeing this as a wod today! My first tri a month ago was1:55 and last Sunday 1:44 (renember with granny bike!) I love the prepare for the unknown and unknowable) I just signed up for a strongman competition in 4wks, too!
F 32, 5'5, 133

Comment #132 - Posted by: Rachel at June 14, 2012 9:07 AM

We should all strive to be as fit as the girls in the pic.

If Crossfit defines the WOD, doesn't that inherently make it Crossfit? It aint all squats and deadlifts.

Comment #133 - Posted by: dub5000 at June 14, 2012 9:12 AM

What I love about the picture is that (1) it has Annie in it and (2) she is being encouraged by her competitor, during an important competition. CrossFit really attracts some very cool people, who hold out the highest ideals of sports, and this picture sums that all up in one shot.

Comment #134 - Posted by: Kamper M/48/200/74" at June 14, 2012 9:25 AM

Did not have access to that amount of stuff, subbed (and posted) on the CF Pickens site.
5 rounds for time of:
25 push press @ 75 lb.
50 double unders

Comment #135 - Posted by: SB at June 14, 2012 9:28 AM


I would love to do today's wod but I have a 4 year old and hubby is away. Before kids I'd be all over this one.

So... I did Fran instead as I was a little short on time.

Very short warmup and basically I was just planning on getting all the 90 reps done nothing more.

And... 6:02......PB by 1:44

I'm so pleased.

Comment #136 - Posted by: JuliePlatt at June 14, 2012 9:29 AM

games competitors...fyi

Comment #137 - Posted by: deparko at June 14, 2012 9:32 AM

Did my first sprint triathalon last weekend. 1:21 Rx M 34 225

Comment #138 - Posted by: tim at June 14, 2012 9:37 AM

I think this photo perfectly demonstrates Coach's dictum about performing at intensity high enough that form begins to break down. Because here you have an athlete who is a paragon of CF principles in every way, performingly beautifully, and yet she's rocked forward a little on her toes... So actually I see that small flaw as confirmation that she's doing everything exactly right.

I also like the way she has a tatoo on her shoulder blade so you can see how perfectly stacked she is from the dumbell all the way down to her sacrum! Now that's thinking ahead!

Comment #139 - Posted by: Steve Cole at June 14, 2012 9:53 AM

I am fortunate to live in the Bay Area where I have access to 2 public aquatic centers, (one in Campbell, CA and one in Pleasanton, CA). A former cyclist friend of mine has lent me his road bike for today. I'm doing this WOD with another friend who's plotted out a course for us. We're doing 14 miles instead of the prescribed 12.4 for convenience reasons.
I've never done anything like this before. Until now, whenever I've swam or biked, it was always for leisure, so I'm pretty excited to see how 2 years of CrossFit will tranlsate into something like this.

Where there's a will, there's a way!

Comment #140 - Posted by: Eric R at June 14, 2012 9:55 AM

Simple idea for an equipment-less sub:

400m burpee broad jumps
400m lunges
5k run

Going to Hilton Head Island this weekend for a comp with a swim wod. Can't wait:

200m ocean swim
15 y/d Handstand walk
30x pistols
15 y/d Handstand walk
30x pistols

Comment #141 - Posted by: brian p at June 14, 2012 10:00 AM

Does anyone know a sub for (this will sound stupid but) running and bike? I have a broken sesamoid and I'm not supposed to load that foot.

Actually, any kind of high intensity exercises would be appreciated (no access to a pool)...I cannot just sit around for 6 weeks like a turd.


Comment #142 - Posted by: BriceJ at June 14, 2012 10:04 AM


770 m swim
bike on stationary bike
rune on treadmill

Comment #143 - Posted by: savetheh at June 14, 2012 10:08 AM

Thats 1h07:26

Comment #144 - Posted by: savetheh at June 14, 2012 10:13 AM

those are a couple of bad lasses... both the woman power snatching what looks like 100# and her opponent cheering her on. That's what sport is supposed to be about, pushing yourself and others.

Comment #145 - Posted by: tim at June 14, 2012 10:27 AM

Did Admundson Crossfit instead no pool.


Comment #146 - Posted by: Bryan at June 14, 2012 10:28 AM

@glenn, #27:
Here's my best guess at a dryland sub using an erg:

For time:
15 rnds of 15 armhaulers, 10 4-ct flutterkicks, 5 close-grip pushups
5K erg
Run 5K (if you cant get outside, skip rope for 10-15 mins)

Comment #147 - Posted by: Lars at June 14, 2012 10:36 AM

2012-06-14: Sub 400M/10X(WB/GHD/BE). 12rnds@45:20.

Comment #148 - Posted by: gs at June 14, 2012 10:43 AM

I'm doing a 115lb 2 round 5 power snatch, 12 clean and jerk, 46 back squat instead. (not enough time for the px-kids leaving for the summer and all)

Comment #149 - Posted by: "DWASH" at June 14, 2012 10:57 AM

#114 . . . No need to apologize . . . Thank you for your service!

Comment #150 - Posted by: IronMikeMercury at June 14, 2012 11:02 AM

OG Annie!!
Never question Annie's form. She's perfect!

Comment #151 - Posted by: RT2713 at June 14, 2012 11:08 AM

I agree, never question Annie Sakamoto's form! My comment for the photo - most inspiring athlete in the history of CrossFit.

Comment #152 - Posted by: Mike at June 14, 2012 11:22 AM

Day 45
Subbed 2000-meter row for 750-meter swim - 8:42
Bike 20k - 28:00
Run 5k - 23:12
Total Time - 1:03:25

The deviation in the sum totals of the three events and the total time is due to the transition time between events. I liked keeping a split on the events to track progress and compare to next time.

Also, I realize that the 2000M row doesn't really equate to the 750M swim, but I have no pool, lake, river, pond stream or "swim machine", so I did the best I could. It did engage shoulders, back & legs, so its probably not a bad sub.

Comment #153 - Posted by: fargingbastige at June 14, 2012 11:32 AM


750m swim = 15 min
20K bike = 40 min
5K run = 21 min

Comment #154 - Posted by: Rex X at June 14, 2012 11:37 AM

Nice WOD...

1:43:11 as RX...


Comment #155 - Posted by: Wingman at June 14, 2012 11:48 AM

Not that this athlete needs anyone to come to her rescue, but might I point out that we are looking at a photograph. That being said, we don't know exactly where she is in the lift. My guess is, her heels aren't completely grounded because she is still dropping while the DB is on the way up. Perhaps she isn't quite at the peak of the motion, so, I feel that the "heel" critique is debatable

Comment #156 - Posted by: DaveB at June 14, 2012 11:52 AM

Yes, another girl with LEGS. My arms still don't look as good as hers, though. I'm working on it!
Love ya, Annie!

This is a fantastic WOD! I'm very tired today, though, so this one might have to wait until Saturday.

Comment #157 - Posted by: Ariel at June 14, 2012 11:55 AM

This is as much whining as I've encountered in the CrossFit community. The disdain for triathlon among a lot of CrossFitters really puzzles me.

If you can't swim you need to ask yourself why. If its no access to a pool then do a duathlon or row that portion. If its anything other than access to a pool/lake etc. then reflect on what you are really complaining about while I go to the local Y and bust out 750m at high intensity.

Whoever posted earlier that propelling your body over the earth in three distinct ways is both varied and functional nailed it.

Triathlete turned CrossFitter rant over.

Comment #158 - Posted by: Chad Adams at June 14, 2012 12:20 PM

My first time.. it was killing.. the running was hurting so bad, but I'm kinda happy with my time:


Comment #159 - Posted by: Mike at June 14, 2012 12:20 PM

Did a 1,5km on the crosstrainer, 20k biking and 1,5k run. In 58:35.

Subbed swimming due to compression stockings I have to wear because a was diagnosed thrombosis last year.
The run was scaled due to the same.

Had a blast tho.. great workout

Comment #160 - Posted by: Skippy at June 14, 2012 12:24 PM

4 mile run
12.5 mile bike
4 mile run
i wasn't really intent on keeping track of my time. i just wanted to finish. i was around 90min

Comment #161 - Posted by: mike/6'3'/225# at June 14, 2012 12:32 PM

Half mile swim, 18k bike, 6 k run. Had to rough it in a pool, no suit, and a scwinn mountain bike but I got it done. 1 hour 50 mins, 20 minutes off my best sprint-tri. Its done at least lol.

Comment #162 - Posted by: Joseph C. at June 14, 2012 12:34 PM

Notes: I agree with the other dude up there in the comments - none of the folks saying "suck it up and do it!" are apparently doing it themselves. We are at 154 comments right now, and maybe, what, ten people have actually done the wod?

And what is with the people (I see at least two) who posted "I did a sprint tri last weekend. As Rxd, 1:xx:xx...." Uh, good for you..but what is your time for TODAY's sprint tri? Thats so funny. Awesome, I did this workout a week ago. I get to take the day off!

Is this Crossfit? Yes. But...running, biking and swimming all seem very easy to do. But you know what? I don't have a safe route I can bike, and I have no easy access to a pool. Doing this wod (as RXd) would take me half a day just to get the logistics down.

Comment #163 - Posted by: Pleepleeus at June 14, 2012 12:35 PM


row 3k
bike 20k (airdyne)
run 5k

retired army 1SG
clarksville, tn

Comment #164 - Posted by: mark nash at June 14, 2012 12:43 PM

Might have found my Sunday WOD. Thanks HQ!

Comment #165 - Posted by: bingo at June 14, 2012 12:52 PM

Heat index of 98 degrees for run
Stationary bike sucked. Resistance of 6

Comment #166 - Posted by: Jeff Quattlebaum at June 14, 2012 12:52 PM

3 rounds
500 M row
15 Burpees
20 Double Unders
Good Workout

Comment #167 - Posted by: dyagg at June 14, 2012 1:04 PM

From World Class Fitness in 100 Words by Greg Glassman:

"...bike, run, swim..."

Three actions that are among the most basic of human locomotion and a fundamental part of CrossFit and a bunch of people are whining about how it "is steering me away from what I want" and "migrated away from functional fitness." Give me a break.

Comment #168 - Posted by: Jason at June 14, 2012 1:18 PM

Eric R #136: That's awesome. You're going to have fun.

Comment #169 - Posted by: Steve Cole at June 14, 2012 1:26 PM

Swim 15:35
Bike 39:30
Run 27:25


Comment #170 - Posted by: Brad/6'4"/200/m/31 at June 14, 2012 1:32 PM

I am new to this and loving the workouts....I don't understand the complaints. Last time I checked this is free. Unless there is some catch that I missed.

Comment #171 - Posted by: Ben at June 14, 2012 1:34 PM


Swim 750 meters
Bike 20K
Row 5K


Comment #172 - Posted by: Geno at June 14, 2012 1:45 PM

To SolidCooper...agree, the workouts have changed some...more workouts seem to need more specialized equipment than before. I also miss the older home video demos. The new ones are too slick for my taste.

That said...the complaints about this WOD are puzzling. One of my favorite things about CF is the variety, and this short tri is surely different. I don't have easy access to a pool and my bike's broke, so I subbed in one of my favorite older WODs. Not too high a price to pay.

Comment #173 - Posted by: Jim R. at June 14, 2012 2:06 PM

As Rx:

on a mountain bike:
swim was ~14
bike was ~50
run was ~26

total plus transitions and stoplights:

whew! That felt awesome!

Comment #174 - Posted by: Bobbo at June 14, 2012 2:19 PM

750m swim - 16.43
20k stationary - 54.35 need to retrue my bike wheel...stationary sucks
3k run - 18.44

Overall - 1.31.01

Been trying to switch to 5-fingers for running and been switching my stride for 2 years since I used to heal strike like no other. Still killing my calves from the run/burpees the other day and not trying to get injured.

Great workout, haven't done a tri, even non-competitively in over a year.

Comment #175 - Posted by: Jsoucie at June 14, 2012 2:23 PM

@ Smuggler #154:
It's not just the movements that define CF. When in the "last hundreds of years" has anyone else offered a systematic definition of "fitness"? When have they come up with a training protocol that deliberately combines elements of gymnastics, Olympic weighlifting, powerlifting, and monostructural movements in order to harness the fitness benefits of all of them? Who else has created a place for athletes of all levels, from all over the world, to follow the same workouts at the same time and post their results so that training concepts can be tested against hard data? Name another time when athletes have made general physical preparedness their highest goal and have perfected the art of being generalists, eschewing perfection in any one sport or movement? Who else has put together an open forum for expressing ideas and opinions about every conceiveable aspect of fitness and opened it up, free, to the whole world? What other fitness program has resulted in the fusion of ideas from experts in so many branches of sport and fitness, as well as mobility, recovery, nutrition, and on and on?

I don't mean to soundy touchy. I just think you don't seem to understand what CrossFit is.

Comment #176 - Posted by: Steve Cole at June 14, 2012 2:25 PM

I'm with Jim - #167. I totally get the frustration with not having the equipment to do the actual wod because I live with that every day. But on the other hand - isn't the whole point of crossfit overall fitness? Personally, I think it would be really fun to see how I could score on a sprint tri without training specifically for it. I bet the good athletes have gotten some really competitive times, which in my book, bolsters crossfit overall.

Comment #177 - Posted by: Ben at June 14, 2012 2:38 PM

86 minutes and 7 seconds, just finished it up!

Comment #178 - Posted by: Miles R at June 14, 2012 2:53 PM

86 minutes and 7 seconds, just finished it up!

Comment #179 - Posted by: Miles R at June 14, 2012 2:53 PM

Lake Champlain + Full Suspension Mountain Bike + Bike Path = Fun Times.

Comment #180 - Posted by: neil walker at June 14, 2012 2:58 PM

Awesome!! Keep up the great work ladies, you are looking fabulous!

Comment #181 - Posted by: Steve - Colorado at June 14, 2012 3:02 PM


Row 750 meters
Bike 20 k
Run 2 miles

1hr 15 mins

Cement legs and shin splints love it

Comment #182 - Posted by: Tony at June 14, 2012 3:28 PM


Mod to a 400m swim (shoulders killing me from mon and tue)


Never did any type of tri before. This was awesome and I feel great! Though now I can't lift my arms. Can we do 1 RM back squat tomorrow?

Comment #183 - Posted by: Brian at June 14, 2012 3:31 PM


1:39:30 Rx

Comment #184 - Posted by: Everett at June 14, 2012 3:54 PM

It is funny how people can complain so much about this particular work out when you literally have 10 years of backlogged workouts in the archives. How much hand holding do these people need?!?! Go back and look through the archived comments sections from 5 or 6 years ago...people were grateful to have free workouts posted back the; now, people get upset that these workouts don't fit their needs to a T...ridiculous.

Comment #185 - Posted by: Eric at June 14, 2012 3:55 PM


Subbed swim with 4k row (no pool). First bike in ~2 years.

Disappointed in the board today, been doing xfit for almost 4 years and never seen so many people so skeptical of a wod. This workout was crazy hard but do xfit consistently and this won't be any worse than the standard.

Keep it comin coach.

Comment #186 - Posted by: Nuclear snail at June 14, 2012 3:58 PM

subbed 150 35lb SDLHP for swim


Comment #187 - Posted by: toddJ(46/175/5'10") at June 14, 2012 4:07 PM

As rx'd (indoor pool, stationary bike, 200m laps)
1:20:50 (S 14:40; T1 3:00; B 40:55; T2 0:18; R 21:57) - good WOD

Comment #188 - Posted by: Patrik Hultberg at June 14, 2012 4:24 PM

as rx'd


wasn't as bad as it seems

Comment #189 - Posted by: Jo at June 14, 2012 4:28 PM

@ Eric (#184),

Its sad isn't it. Must be the same people blaming their government for all their problems and at the same time wanting their government to solve all their problems.

Comment #190 - Posted by: Gar at June 14, 2012 4:48 PM


1:24:48 - First triathlon ever. Awesome WOD. Never would have done a Tri otherwise. What could possibly be more functional than running, swimming, and biking!

Comment #191 - Posted by: Matt at June 14, 2012 4:59 PM

1) The only reason I say this is because I, too, was complaining when I first saw this one: anyone that complained about this wod needs to get the sand out, frankly; it really is not that bad, outside of the time
2) def think the stationary and tread made it take longer, especially the stationary. Then again, maybe I needed to get a little more sand out.

Comment #192 - Posted by: Miles Forks at June 14, 2012 5:28 PM

I am new to crossfit, but have really been enjoying the past few weeks that I've been following the WODs. I was a collegiate athlete and am always up to trying new things that challenge me!

This is my first time ever doing a sprint triathalon work out. I had to modify it because I didn't have access to a pool. My gym has this treadmill rope that I did instead of the swim. It is one of my favorite unique machines, they are very rare.

750m treadmill rope climb. 20k bike (stationary bike). 5k run (on treadmill). It took me about 1 hr 40 min.

Great workout!!!

Comment #193 - Posted by: Tara at June 14, 2012 5:29 PM

I am glad to see these types of work outs. My belief is that there must be more longer time domains. I think that the CrossFit games should have an endurance event similar to the Spartan races, where mental acuity and skill is tested throughout the event.

Anyways, I am back to CrossFit.com programming after visiting other programs for the past year. I have found that HQ programming is more balanced with more variety than the other sites I have visited. I have 4 years of data to compare and my progress with HQ was solid.

I did a 6 month strength bias and found I lost way to much of my general fitness, with marginal strength gains (given the gains I was making with HQ programming).

Comment #194 - Posted by: Ronnieboy at June 14, 2012 5:37 PM

Swam it at the lake, splits were:
swim ~10 min
Bike: 29:32
5k: 25 min
total time with transitions 1 hour 10 minutes

Comment #195 - Posted by: SD at June 14, 2012 5:47 PM

This is awesome, won't work for me during the week so I'm excited to nail this on Father's Day which gives me the perfect excuse to get in a long work out.

Thanks HQ.

Comment #196 - Posted by: weeksbs at June 14, 2012 5:49 PM

25 / M / 5'9" / 139lbs

Swim 500m (~38 mins)
Stationary bike 15k (~48 mins)
Run 3k (~18 mins)


Longest WOD time ever, but no surprise there. I'm such a weak swimmer that I could do only 25m at a time without drowning, ha ha. That was discouraging, but the rest wasn't TOO bad...

Comment #197 - Posted by: BC at June 14, 2012 5:51 PM

Sdhp 100
Bike 5k


Comment #198 - Posted by: Saganamooo at June 14, 2012 5:51 PM

Subbed 20 C*ck punches for time. PR'd 11:16

Comment #199 - Posted by: Brant at June 14, 2012 5:54 PM

No complaints here...functional fitness as its best.


Swim 750m
Bike 20k (stationary bike)
Run 5k (treadmill)


Comment #200 - Posted by: Eric at June 14, 2012 6:11 PM


Row 3000m
Bike 20k
Run 5k


Comment #201 - Posted by: Matt at June 14, 2012 6:16 PM



All indoors at the local YMCA

Comment #202 - Posted by: Anthony Oteri at June 14, 2012 6:21 PM


Open water swim, 17.5 mile bike, 5k run

Smoked the swim and the bike (24mph+ average), waited for another athlete for the whole run (love the pukers!) and still came in under 1:30.

Comment #203 - Posted by: BASE 727 at June 14, 2012 6:25 PM



Comment #204 - Posted by: Dawgsrus at June 14, 2012 6:38 PM

To call yourself Crossfit people, you sure are pretty whinny....remember the open water swim and sand run...its a sprint because its the shortest tri you can do minus a woman's starter sprint. Might want to be a little nice to triathletes if you're going to run around crying about an hour and few minute workout...please remember the point of Crossfit is to have to do anything, anytime, anywhere... this would be anything anywhere...and its one stupid workout...really!

Comment #205 - Posted by: Marie at June 14, 2012 7:17 PM



I am not a cyclist so that was my downfall. Also, I had a really slow transition.

Comment #206 - Posted by: King Kono at June 14, 2012 7:26 PM



Swim was the worst for me, never swim... This was fun, just did it to see if I could. While my time was slow- I did do it:)

Comment #207 - Posted by: Al at June 14, 2012 7:36 PM

2:33:16 Rx'd
91 days post op ACL reconstruction. Took first steps running only 3 days ago

Comment #208 - Posted by: Tania / Bubbles at June 14, 2012 7:41 PM

Stationary bike

In that order because the pool wasn't open when I started.


Comment #209 - Posted by: D. Peterson at June 14, 2012 7:43 PM


No pool access...Dang it! I used to swim in school so I know I would do well. So I freakin had to jump on the stupid elliptical(so I could hold onto the bars and have the shoulder exercise). Also used a stationary bike which I think was way out of calibration. Run on treadmill. This is the first time I've done any kind of triathlon. Never DRIPPED sweat before. I was puddling under the handle bars. Thanks PUKIE. Another WOD that I would never attempt and cause you posted it, I did it.

Time. 94:48

Comment #210 - Posted by: Chevytahoe77 at June 14, 2012 7:50 PM

Trinona this past Sunday! 1:26- 400 m swim, 13 mile mildly hilly bike, 5k run. Just want to say how doing CrossFit has really improved my ability to do these events and recover. Very little fatigue afterwards and back in the gym the next day! Gotta love CrossFit!

Comment #211 - Posted by: Jen at June 14, 2012 8:20 PM

F 5'4 145
Swim 23m
Bike 54m
Run 30m
First tri experience. Run was hard!

Comment #212 - Posted by: Rom at June 14, 2012 9:15 PM


Mod swim with 3500 meter row

Total Time = 1:28:37

Comment #213 - Posted by: Deemer at June 14, 2012 9:33 PM

Oh I did 5K elliptical, 20K bike ride, 5K run.

Comment #214 - Posted by: Chevytahoe77 at June 14, 2012 10:20 PM

Oh I did 5K elliptical, 20K bike ride, 5K run.

Comment #215 - Posted by: Chevytahoe77 at June 14, 2012 10:20 PM

Just finished the CrossFit Main site WOD: Swim 750 meters, Bike 20K and run 5K.... When I first looked at this I said "no way in hell!" but by me saying that made me want to rise to the challenge!!!... 1:36.42...... Hell just glad I finished. I went hard. I gotta love CF for taking me out of my comfort zone!!! M/26/5'7"/196lbs

Comment #216 - Posted by: Eric Otero at June 14, 2012 10:30 PM

swim not poss (uw)
sub'd row: 2000m @ 2:14/500m pace
treadmill: 2 miles at 10:00m/m pace
stationary bike: 20 mins

Comment #217 - Posted by: Roger at June 14, 2012 10:35 PM

I wish I had a dollar for every one arm dumbbell snatch Annie did preparing for that qualifier WOD ! A lot of nervous moments on this one and then she walks out and kills it ! Never count this lady out, she is special.

Comment #218 - Posted by: Skip at June 14, 2012 10:37 PM


I'm a 5 year runner, swimming a couple days a week since December due to a running injury, Crossfit'ing regularly only a couple months. So this WOD was fun for me. My first Tri attempt, though.

I'm in the midst of a 10K program and today's training was a 10K tempo run so I combined that with this WOD (scaling up the run) for:

750m swim: 15:40
20K bike: 37:25
10K run: 44:44
Total time including transitions: ~1:54:00

Swim in the pool and bike on the stationary bike, both at the YMCA. Run outside: http://runkeeper.com/user/iancr/activity/95255558

Comment #219 - Posted by: ian c r at June 14, 2012 10:45 PM

heading out for lax tourney in denver with kid tomorrow, so snuck in 5x2 deads late tonight


good way to get ready for a trip.

sprint tri, or half of one, next week, maybe tuesday

Comment #220 - Posted by: matt h at June 14, 2012 11:02 PM

5km Run (treadmill)
20km Bike
5km Cross-Trainer


Comment #221 - Posted by: Zonnetje at June 14, 2012 11:06 PM

Did a full Olympic Tri (Double a sprint) about 4 weeks ago with no more training than Crossfit WOD's.

It was my first Tri and was an experiment to see if CrossFit truly is training for the unknown. Completed it in under 3 1/2 hours.

This WOD is truely in with the "Hopper theory"

Hell yeah!!

Comment #222 - Posted by: Neil at June 15, 2012 12:09 AM


As rx'd

Comment #223 - Posted by: Brett (M/23/188cm/77kg) at June 15, 2012 12:44 AM


Swim: 00:22:00
Bike: 00:29:39
Run: 00:29:11

Stationary Bike, Mountain run

Comment #224 - Posted by: Alex Collins at June 15, 2012 3:04 AM

did anyone rx this??


Comment #225 - Posted by: J@M/29/6'/201 at June 15, 2012 3:33 AM

500m Swim
15k Bike
3k run.
I haven't been on a bicycle in at least 6 years. When it was time to run my quads would not work correctly but it is what it is. Weirdest kind of tired I've ever been. My legs were so shot by the end of the bike I couldn't pedal or run fast enough to really get any cardio work done. But at least I finished.

Comment #226 - Posted by: Greg at June 15, 2012 5:13 AM

I have done 2 sprint triathalons in less than 4 wks with no prior training than following the crossfit mainsite wods. I felt great during them a placed in novice even with my granny bike! Love seeing this as a wod today! My first tri a month ago was1:55 and last Sunday 1:44 (renember with granny bike!) I love the prepare for the unknown and unknowable) I just signed up for a strongman competition in 4wks, too!
F 32, 5'5, 133

Comment #227 - Posted by: Rachel at June 15, 2012 5:32 AM

M 45/160


Subbed 2500 row
20k on fat tire mountain bike
Run hurt like hell

Comment #228 - Posted by: Shan at June 15, 2012 7:28 AM

Great addition to the line up. I think that crossfit champs are skewing too gorilla to be considered fittest on earth across all domains. Some distance in each of these domains (and combined) is a great way to start to broaden our competences.

Comment #229 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at June 15, 2012 8:00 AM

As Rx'd outside on rolling hills



Comment #230 - Posted by: Monte at June 15, 2012 8:54 AM


As Rx'd 2:00:00

First time, felt great.

Comment #231 - Posted by: JBH at June 15, 2012 10:04 AM


For time:
row 2K 8:20
Bike 19.4K 1:03:15
Run 5K 37:35
Total time including transitions etc

Comment #232 - Posted by: slowweak at June 15, 2012 11:17 AM

Hard to grasp the complaints on here. The best part of CF is the unexpected. I have a home gym but no rope climb so if it pops up, I sub.

I've done several tri's of varying distances. CF is a great training tool to mix it up. Especially when pool laps get a bit mind numbing.

IMO the more variety of WODs that pop the better. As 20+ year LEO all these WODs lead to functional fitness. Even if the functionality is my mind forcing my body to keep going when it hurts. Oh yeah it's free...

Comment #233 - Posted by: Cosmo at June 15, 2012 11:30 AM


As rx'd: 1:29:30

Comment #234 - Posted by: Bryce at June 15, 2012 1:14 PM

1hr 20min
Rx on MTB bike!

Comment #235 - Posted by: ChadB at June 15, 2012 3:40 PM

Shooting for 90 minutes as Rx.

Comment #236 - Posted by: ken at June 15, 2012 6:12 PM


As rx'd 1:55:32

Comment #237 - Posted by: Brian at June 15, 2012 7:29 PM

subbed 120 burpee pullups for the swim...don't really know how I got to that number...it sounded hard enough so as not to kill myself for the rest

20k ride
5k run


Comment #238 - Posted by: sauce at June 16, 2012 9:12 AM


1:16:56 as Rx'd

Comment #239 - Posted by: Chad Bakken at June 16, 2012 10:06 AM

First ever sprint tri so it was an experiment that I will be repeating. Good job HQ, CrossFit is just that CROSS-fit, it's not just Oly lifts and Cindy.

M 44 5'9" 150 1:48 Rx on a slight hill route for bike and run, pool swim. 800 feet elevation gain bike, 219 feet elevation gain run.

Comment #240 - Posted by: Steve at June 16, 2012 11:39 AM


Did it all at the big box so had long transition from swim to bike. Splits:
Swim - 20:15
Bike (stationary) - 42:30
Run (1% on tm) - 24:10

Awesome WOD. On the pic - Annie is awesome. Honestly, I haven't tried that workout even with womens weight as I'm afraid it'll be embarrassing.

Comment #241 - Posted by: Bill Hunter at June 16, 2012 2:11 PM

1.05:30. All inside at the gym where I work. Bike and run done on hill programs. Subbed 2K row for the swim. Row - 7:15, 20K bike - 31:30, Run - 24:32.

Comment #242 - Posted by: Arnold at June 16, 2012 2:44 PM

Friend of mine that got me into crossfit called me up the day before Memorial Day to go do a Sprint Triathlon. I never trained for one and had no intention to do one. I have only been doing my crossfit workouts.

My Time: 1:12:56 Rx

BTW - My friend won his age group and his time was under an hour (don't remember exactly). He is only doing crossfit to train.

Comment #243 - Posted by: Eric at June 17, 2012 4:57 AM

I have a suggestion for those who wanted to sub swimming.. Learn how to F*!king swim! CF is about functional fitness. I am pretty sure swimming is considered functional.
There is more complaining on this WOD than there is actual people that performed it.
Seriously.. Who cares who much weight you can pick up if you can't even run 3 miles or swim.
I am glad to see that CF is not just catering to the muscle heads anymore.
Its all fitness!

Comment #244 - Posted by: Derek at June 17, 2012 6:51 AM

1:57:09 RX

Comment #245 - Posted by: Greg at June 17, 2012 3:26 PM

~35' bike, low resistance
swim as rx'd, not timed. No run (knee).
Kingstowne pool.

Comment #246 - Posted by: Ajax at June 17, 2012 6:22 PM

Did a 20.3 km mountain bike ride on single track at Chinshindae. Otherwise, as rx'd. Lost some time just getting through to the swimming pool as it requires a ticket, etc. Really enjoyed this.

Comment #247 - Posted by: Mik at June 17, 2012 11:03 PM

1h, 49min

Comment #248 - Posted by: pablo (Argentina) at June 18, 2012 10:38 AM

Time RX'd:

Swim: 00:14:00
Bike: 00:40:00
Run: 00:25:00

Comment #249 - Posted by: Bartek at June 18, 2012 4:14 PM

As Rx'd 1:45

1850 ft elevation change with bike
820 ft elevation change on foot

I love the weekling comments! Keep them coming!

Comment #250 - Posted by: Jason M. 32m/5'8"/172 at June 18, 2012 7:06 PM

As RX'd but indoor at local gym.
Swim (25m pool) 12:30
Bike (Lemond Revmaster) 35:44
Run (Treadmill) 27:55


Comment #251 - Posted by: Knotty at June 18, 2012 10:56 PM

I loved the WOD.
First attempt at a triathlon ever. Because of kids gettin swim lessons, we had to do the bike first, which wasn't ideal. The swimming was soooo hard. In fact, I didn't quite get to 750 meters, I jumped out when my buddy finished, and ran the 5k with him. Definitely need to work on swimming! Took about 90 minutes, including transitions and changing, but again, I didn't finish the swim. Felt awesome, though, and if it wasn't for xfit posting this wod, I still wouldn't know what it feels like to attempt a triathlon.

Comment #252 - Posted by: Matt Johnson (m/32/6'3"/215) at June 19, 2012 4:08 AM

Put together this workout while travelling, borrowed a mtn bike, rec centre swim, trail run, had a blast. Transitions were tough as spread out over half of north vancouver, had to drive from swim to trails for ride/run. Great workout, great day spent outdoors. Longer swim and run than rx but enjoyed every second; 1hr 44min.

Thank you to Crossfit BC in West Vancouver for the workout on Sunday! Fantastic coaching, very cool group to workout with! Hit a PR on squat clena thruster (175lb) because of coaching and strung together a bunch of muscle ups. All around a brilliant weekend.

Comment #253 - Posted by: sebastian at June 19, 2012 11:26 AM

20k bike 1:16 (5-speed hybrid, not ideal for this distance; 3x farther than I've ever biked)
5k run: 34 minutes (quad cramping the last mile)
~750 meter swim: 22 minutes
Total 2:22

Comment #254 - Posted by: leibc2 at June 19, 2012 1:43 PM

exercises and workouts are best for losing weight . if you worry about health, then take time from your daily routine and spend it for workouts like swimming , weight lifting , running helps to lose fats rapidly.

Comment #255 - Posted by: zaini at June 20, 2012 11:53 AM

1:41:56 RX'd

Had to pull the bike out of hiding a get it serviced for this one. Love it!

Comment #256 - Posted by: Joshua Maher at June 21, 2012 12:01 AM

Sub swim for 150 SDHL 40 lb.

Comment #257 - Posted by: JT m/39/5'10"/175 at June 21, 2012 1:12 PM

Finally some time and cool enough weather for a Sprint Duathalon:

4K run 24 min
18K ride 40 min (thought I was going faster)
1K run 5 min



Comment #258 - Posted by: mikeyb m/51/179 at June 23, 2012 1:22 PM

i did it yesterday , swim @ the lake , cycle @ different road, run @ forrest. 91 minutes rx

Comment #259 - Posted by: uks at June 24, 2012 2:45 PM

as rx's - about 2'30

30 swimming
1'30 biking
30 running

Comment #260 - Posted by: ccfeldt at June 24, 2012 10:23 PM


Comment #261 - Posted by: SF at June 27, 2012 3:50 PM

22:09 swim
7:41 transition
48:38 bike
2:23 transition
29:17 run. Cramped in quads after 1st mile. Therefore, had to stop twice. Think water I drank after bike helped me rehydrate and helped cramping to subside after awhile.

Comment #262 - Posted by: jrm at June 27, 2012 8:24 PM

Upper body looks good, weight centered over hips shoulders back and back straight. Lower body knees are forward and weight is on balls of feet vice the heels, but she is probably spent and form starts to suffer with fatigue and large weights...she is lifting a heavy load over head, single handed!!!

Comment #263 - Posted by: chris at June 28, 2012 8:33 AM

Did 750 yard swim


Alternated between freestyle and breast stroke. Pretty ridiculous, although better pace than my 23 minutes doing an actual sprint triathlon in a lake two years ago.

Comment #264 - Posted by: tgremillion M/32/6'1/185 at July 18, 2012 10:10 AM

had a little practice (mini-mini mara) at this today to see if it was feasible on the compound and get app. times. 500m swim (20 mins), 10k bike (18 mins) and 2.5k run (15 mins). swim went ok. (gym) bike was tougher than i expected. run was gruelling in the sun. another wod tonight then day off before real thing. aiming 1:30.

Comment #265 - Posted by: zenoperegrinus at September 21, 2012 4:07 AM

5K Run
20k Bike
15000m row

Time:61 mins

It was bit toough keeping up the momentum on the bike but I pushed through it ans felt good after!

Cheers everyone for great job!

Comment #266 - Posted by: Bonnie at July 17, 2013 5:05 PM
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