shooting for sub 20:00 on this one.

So we count the 90 second rest in our time? Except for the 8th rest period obviously cause that is the last sprint, but am I correct in how to record this one?

Is it acceptable to perform this workout on a treadmill? Bad knees keep me from running on hard surfaces like asphalt or concrete.

20:40 I should probably hit the streets a little more haha.

M/52/165cm/71kg
26:52
That's the most running I've done for a fair while.

Knock knock!..who's there? Pukie. Nah, Pukie's not here man!...

M/33/5'8"/215 ~28 minutes. Sprints are feeling better than when I started a few weeks ago.

whoa - the Team Triplet event is about the sickest, nastiest thing I've ever seen

brilliant!

Team Triplet
Points Available: 100

Three mixed gender pairs complete the following for time:
Row 750 meters, while partner holds 215/145 pounds in the Front rack position
50 Burpees, while partner holds 135/95 pounds Overhead
50 Thrusters, 95/65 pounds, while partner holds the Dip support position

Partners may switch during each exercise, but repetitions will only count while the other partner is holding the required position. Each pair of athletes must complete all the repetitions before moving to the next exercise. The next pair of athletes may not begin each exercise until the leading pair has finished.

Anything sub 24 is pretty good.

Nick,
That team triplet sounds awesome! I will have to put that on the schedule for this week!
Thanks!

who's excited for the games?

I'M EXCITED FOR THE GAMES! XDXDXDXDXD

I really can't run on my f-d up knee...but I'll figure something out!

Ben Bergeron is simply the best around.

M/27/6'2''/182 lbs
RX'd
21:16

CrossFit needs a 'like' button on the website. I hate running but this looks spicey!

M/33/6'4"/210 lbs
Rx'd
22:32

This will be officially be my first crossfit workout. M/5'6/270 lbs/27 yrs old. Wish me luck. I'm more worried about getting through it than my time. Will post my results this evening

M/31/5'10"/196 lbs
Rx'd
23:50

M/31/215/72

25:40

Had to run back and forth between T-walls that were 100 yards apart. Picked the least loose gravel area I could find, this was a toughie.

I really like these track type workouts on the weekends. Much easier to get in a workout when I can bring the kids along.

Nice trainning :)
W/22/5'5"/135 lbs
22:58

20:42

Good cardio day!

M/25/6'4"/225#
23:20 as RX'd

21:57

M/44/68/185
Rx'd
26:30

24:55

As Rx'd:

24:33

Still really sore from my 150 wallballs yesterday :)!!

41:13
m/26/166
My time is really bad compared to all of your times. I guess I gotta push harder.

M/27/160

26:04 Need to push harder.

Sprinting up and down the Moosic, PA valley, 30min +/- 4mins. I forgot to look at the time when I started and after the first sprint it was 9:34. Defintiely can do better, but after travelling the past 2 days, I'm pleased :)

Great workout! 22:08 as rx'd

Sunday musings...

1) Wimbledon. Breakfast at Wimbledon. Why thank you, yes, I think I will.

2) ESPY. Kyle Maynard is up for an ESPY. Go find a place to vote for him.

Now.

3) Life? Billy Ray (not his real name, of course) turned off his implantable defibrillator (ICD) yesterday. Billy Ray is 44.

In my day job I was asked to evaluate him for a problem in my specialty. I was told he was about to enter hospice care and assumed that he was much, much older and simply out of options. I admit that I was somewhat put out by the request, it being Saturday and the problem already well-controlled. Frankly, I thought it was a waste of my time, Billy Ray's time, and whoever might read my report's time, not to mention the unnecessary costs. I had a very pleasant visit with Billy Ray, reassured him that the problem for which I was called was resolving nicely, and left the room to write my report.

44 years old though. What was his fatal illness? What was sending him off to Hospice care? I bumped into his medical doc and couldn't resist asking. Turns out that Billy Ray has a diseased heart that is on the brink of failing; without the ICD his heart will eventually beat without a rhythm and he will die. A classic indication for a heart transplant--why was Billy Ray not on a transplant list? Why, for Heaven's sake, did he turn off his ICD?

There is a difference between being alive and having a life. It's not the same to say that one is alive and that one is living. It turns out that Billy Ray suffered an injury at age 20 and has lived 24 years in unremitting, untreatable pain. Cut off before he even began he never married, has no children. Each day was so filled with the primal effort to stop the pain he had little left over for friendship.

Alive without a life. Alive without living. Billy Ray cried "Uncle".

I have been haunted by this since I walked out of the hospital. How do you make this decision? Where do you turn? Billy Ray has made clear he has no one. Does a person in this situation become MORE religious or LESS? Rage against an unjust G0d or find comfort in the hope of an afterlife? Charles DeGaulle had a child with Down's Syndrome. On her death at age 20 he said "now she is just like everyone else." Is this what Billy Ray is thinking? That in death he will finally be the same as everyone else?

And what does this say about each of us in our lives? What does it say about the problems that we face, the things that might make us rage against some personal injustice? How might we see our various infirmities when cast in the shadow of a man who has lived more than half his life in constant pain, a man alone? The answer, of course, is obvious, eh?

The more subtle message is about people, having people. Having family, friends, people for whom one might choose to live. It's very easy to understand the heroic efforts others make to survive in spite of the odds, despite the pain. Somewhere deep inside the will to live exists in the drive to live for others. The sadness I felt leaving the hospital and what haunts me is not so much Billy Ray's decision but my complete and utter understanding of his decision.

Billy Ray gave lie to the heretofore truism that "no man is an island".

Go out and build your bridges. Build the connections to others that will build your will to live. Live so that you will be alive for your others. Be alive so that your life will be more than something which hinges on nothing more than the switch that can be turned off. Live with and for others so that you, too, can understand not only Billy Ray but also those unnamed people who fight for every minute of a life.

Be more than alive. Live.

I'll see you next week...

#18 Ron -- Welcome to CrossFit! Hope you have a great workout. I'm 51 and 233# and have been doing this for a year (so twice your age...) Do what you can do on the WOD's, scale where necessary. I try to keep in mind: It's more important to be able to work out tomorrow than it is to push too hard today.

28:20 Nadia is smoking in this WOD video. I didn't know dry heaving could look so sexy.

FURY FROM THE SKY!

20:25 min as Rx'd.

29/m/162

24:34
F/55/55kg

M/46/74"/193
23:13

#13 Gar, thanks for the prayer brother.

M/39/5'10"/190

As rx'd: 27:20

Didn't think I was going to be able to run at all, but it wasn't terrible. I had to take it easy on the knee, but otherwise I had fun. Ran on the composite rubber track at the local junior college which helped. Stayed in lane 4 the whole time.
Afterwards, I ran the bleachers and did some pushups.

Never Quit!

Post held up in filter..

20'15" wod. in the afternoon 5km in 21'

M/39/5'9"/175lbs.
23:13 Brutally FUN....

M/39/5'9"/170lbs.
23:13 Brutally FUN!!!

26:16 @ 12,400'

Went down a little hill and back up last 50 yds up pukie was on my shoulders.

22.54

225m/30/6'
27:01 asrxd

M 40 180 something 25:46 ....Great workout.

M/36/6'/180

22:09

M/47/5'10"/210lbs.

26:56 as rx'd

as rx'd

23:04

all rounds around 1:30-1:32

22:35

M/23/250/6'
22:20

26:07...i hate running, but not a bad time

Ron @#18. Good luck brother. Crossfit is not the easiest and I don't post the best times (in fact probably the worst), but I love it anyway and I know you will too.

M/34/5'11"/178

As rx'd 24:40

M/36/78KG/1.76

as Rx'd

20:23 @Athletes' Elements

M/31 74"/200

22:38 rx'd

M/24/5'11"/190

19:52 rx'd

I extended the runs a bit so it would equal 2 miles total instead of 1.98. Total time 23 mins; Total run time 12:30

M/25/6'4"/205

rx'd - 19:07

M/26 69"/178

23:43 as rx'd

It was 106 degrees out and it was killing me. Great workout!

22:34 M22/6'/200
94 degrees,
600% humidity. Haha.

21:47 wod

24:04 rx´d

Male 48/5'9"/ 195

As RX'd 23:25.8 hot as hell here on the east coast this morning. Great Cardio today.

19:27 as rx'd

23:13 M35/68"/158

First WOD/CrossFit--good times!

24:45 as Rx'd. Not sure how accurate my lap was for distance tho... 1:43, 1:44, 1:46, 1:46, 1:47, 1:49, 1:49, 1:48.

21:50

w/27/5'6''/135
22:43 rx

22:31 - runs were 370m with two small hills (24 meters total climb)

started at 16kph down to 14kph by the end...

thanks perfect timing for this

M/28/67"/165#
22:19. Hot out there today!

M/28/67"/165#
22:19. Hot out there today!

21:32 M/24/5'9" 182lbs. the 87 degree heat may have slowed this one down a bit

Musings in the filter around 0730 PDT

M/42/6'3"/262

25:56 Not a runner.

M/34/255/74
I love crossfit because it makes me do the things I hate,
29:35 as rx'd

TKA > 3 months ago, my progress is good
4 rounds of:
400m Forward Power walking dragging 80lb weighted sled with straps
Rest 90 seconds between rounds
26:40
M/54/6’/205

I didn't count the 90 second rest

Fran 8:45.

M/27/176 lb
21:13

33 yom, 190 lbs

22:51

done on a treadmill

F/158/56
25:32
(just quit smoking!)

M/26/172lbs

25:48

Not a runner. 4 months into crossfit and I'm loving it. Really new for people here in Pakistan.

M/21/185
15:20

26:10 and that was a killer cardio/sprinterval run!

Knees wouldn't like this wod. So, instead I did:

3 rounds:
20 double unders
20 pull-ups
20 push-ups
20 ball slams, 15# ball

11:10

Carole- long bike ride.

M/17/181
24:03

M/17/181
24:03

M/44/260

27:56 RX'd

M/36/187cm/92kg

Rx'd 22:54

M/180lb/22

Rx'd 24.48

M/36/203

RXd @ 21:28

44/m/176cm/73kg

As rx'd

23:29 (last time 23:58, PR 22:28)

CFE Pose drills week 3, all intervals with a 98 cadence, times between 1:32 and 1:41, last two rounds were the fastest. Could have pushed a little harder in the beginning.

25:15

M/32/6'2"/325

29:58 RX'd on treadmill

#3 - no, not acceptable. You will not be allowed to complete this workout....thanks for reminding me why I stop reading the comments

M/37/178cm/83kg
22:21 as Rx'd

25:03 male 32 5'11" 199lbs

If you run 8 minute mile pace you run a 26:30

25 / M / 5'9" / 140lbs

1:39
1:44
1:47
2:00
2:09
2:09
2:07
1:59

Total 26:04

DG
46/F/5'2"/116

400 meters 90 sec rest
2:25
2:55
2:45

200 meters 60 sec rest
1:49
1:27
1:24
1:25
1:29
1:09

total time 26:18

M/34/5'11"/200#
21:46

Subbed for climbing Mt St Helens with teenage sons. Skied off the top. After 1.5 yrs of crossfitting, kicking steps for 5,000 vertical feet never felt better.

W/23/1271b/5'6

24:04
Second day of crossfit! Everything hurts...

M/48/69"/198#
30:11

21:47

m/22/6'5/225
24'30"

23:17

F/38/5'7/154
26:50

24:49 Rx'd

22:52 - feeling great!

24:13 Rx'd

F/21/5'8"/150

Rx'd
22:45

M/23/5'8"/175

Rx'd
22:30

Went of the res:
8km 38:00

21:53 as rx'd

M/25/6'4''/195

Rx'd
21:09

26:34

22:00

Have been doing CrossFit WOD's off and on for a few months now, but never consistently. Probably only have done 2 WOD's in one week before with other workout's mixed in. Weak effort. But I'm going to try and follow the WOD schedule to the letter from now on.
With that said, did 24:05 as Rx'd.
Any suggestions on what to supplement the WOD with from day to day? Even though I'm dead when I'm done, I feel like I need to put more time in. Ideas?

23:45

M/25/5'11'/185

22:34

42/6'3"/195/M

23:45
Not bad for old knees... Felt good
The hardest part was waiting for the 90 seconds to pass.

M 39 5'7" 171.

Substituted run for 700 m stationary
Bike sprints avg 55 sec for 18 min total

SUNDAY 120708
I'm in the midst of a 10K training program and do interval training on Tuesdays. I did 6 x 400 last Tuesday and will do 4 x 1200 this coming Tuesday. Today was a long run day. So I did:

CFWU

Followed by…

1.7 mile warm up
8 miles at long tempo pace
1.7 mile warm down

Pushing my 5 year-old in the stroller, as per usual on Sundays.

The run: http://runkeeper.com/user/iancr/activity/100541198

ian
M/39/6'/150#

M/42/6'3"/195

23:45
Not bad for old knees.... Felt good. The hardest part was waiting for the 90 seconds to pass.

As rx'd

24:30

Best 1:29
Worst 1:40

Scott,

Give the WOD's a couple of months as your only work. Tighten up your nutrition and pay special attention to recovery and sleep. My bet is that you will find that you are feeling great and performing off the chart without extra work. After a couple months if you feel your fitness has a hole you can supplement. You said the WOD's were laying you out, right?

Welcome aboard. Fasten your seatbelt.

M/26/6'0"/163

Math is hard. I somehow messed up adding 90 seconds after each of the first 3 rounds. However, I error'd on the positive side as I took as little rest as 50 seconds it appears. Still a killer WOD in 100deg heat!

20:57

Best 1:20
Worst 1:40

24:22 rx'd

@Scott #119
I've been adding a strength workout to the end of most of the shorter WOD's, about 3-4 times a week.
5 3 1 by JW. There's more info on the main site forums.
Today was 3sets 5reps of Squat, Deadlift, Bench, and Overhead Press.

Great post Bingo, makes one think about living vs existing.

M/42/6'3"/263#

Sub 500m row for the run due to total hip replacement
Also deadlift 135#x10 during the rest period, 7 rds
Total time- 29:27

M/38/5'5"/153
20:37
Rx'd

M/51/6'3"/207

21:58 as Rx'd [range 1:23-1:28]

34 / M / 5'11" / 215 lbs

2:04.2
2:06.8
2:02.4
2:03.2
2:04.7
2:06.3
2:14.8
2:11.0

Total 27:23.0

scott B,
I would not look at a week of WODs as a total workout scheme. I would not over do workouts. That being said my box has brough in buy-ins and 80-85-90% strength max rep sets into each days WOD. Of course by the time you get to the WOD you are dead, cause the buy in and strength set have hit the muscles you are working in the WOD. be careful what you ask for you just might get it...

Rx'd - 23:43

Total time 21:31.
Started off at 1:26, finished with a 1:15. Felt good despite the heat here in FLA.

23:06 rx'd

37/m/6'00/185

24:42

95 deg and very humid.

subbed 400m row for run
21:43 total time, averaged 1:24 per round. Had a few at 1.20.

20:30.

S: M/5'8"/21/165- 21:41 caught major side pain on the fourth run which continued throughout the entire back half.

A: F/5'4"/21- 21:42 also caught side pain on laps 3-6

Both ran on a 1/8th mile indoor track.

M/5'7''/20/180- 23:23 such an awesome run. Cant wait to try tomorrows workout looks intense.

Yesterday I had to spend 6 hours in the er for fluid around my testicle and I couldn't walk. Today, I was out pounding the pavement with this bad boy. Can't stop, won't stop!

Scott, if you haven't ever followed Crossfit programming consistently, why would you think about supplementing it already?

commit to the programming for a month or two first and go hard at every WOD.

Bingo...really sad and thought provoking post. I never read main site comments any more as I'm a box member, but I'll make a point to view the Sunday blog again.

22:13 with negative splits on the last 3. Best 1:13. Worst 1:39.

M/28/176

2012-07-08: Sub 12 rnds 400m run/12WB's/7T2B's@35:50. 

New (Old)
1:53 (1:52)
1:40 (1:54)
1:40 (1:47)
1:40 (1:52)
1:30 (1:49)
1:47 (1:45)
1:28 (1:46)
1:36 (1:36)

M/5'10"/24/145lb

26:32

M/22/6'3"/220

26:14 RX'd

Been doing CrossFit for 2 months and loving every second!

22:00 minutes I should have took a pin and paper i used my ipod for a timer would have liked to have kept up with each lap time. m/23/5'10"' 170

I believe my time was 23:14, but it was definitely b/n 23:00 & 23:30 (phone timer didn't save the time, so I'm going from memory).

M/6'2"/28/210-21:10

M/5'8"/40/200lbs
21:58 Rx'd

rx'd 24:47

22:25 as Rx'd in about 95 degree day!

22:49 as rx'd. Probably could have pushed harder, but i'll know better next time

25:32 (PR by 3 mins)

Splits:

1:44
1:45
1:52
1:57
1:53
1:54
2:01
1:53

M/21/5'7/145

rx'd 18:39

YEAH BABY!!

subbed 500m row for run, ankle is torn up!
24:13

27:27 I hate running

Rx'd

24:44

21:29 as RX'd

22:06 as rx'd

Looks like some people need to remeasure your 400n distances. Avg 63 per quarter runnin 4:12 miles? I havent competed in a few years but I was a world ranked 400m runner and that would have been tough, don't think I could have don't it.
Any way 27/m/5'9/160
20:53, started out slow cuz l didnt know where I'd be after taking a good amount of time off.

42/F/5'7"/152lbs

1:52
1:50
1:48
1:47
1:47
1:48
1:46
1:46

Total 24:54

26:46
1st week of CrossFit and loving every minute of it.

as rx'd @ home

1:20
1:22
1:29
1:31
1:32
1:35
1:32
1:32

22:28 w/ rest

M/26/185#/5'10"/a little hungover

24:33 as Rx'd

M/26/215

Rx'd 22:50

23:30
On a treadmill

Rory
Afghanistan

M/21/176/6'4"

21:48 as Rx'd

M/21/176lbs/6'4"

21:48 as Rx'd

90 mins of ultimate frisbee @ Marymoor Park, Redmond, WA with the youngsters (and a couple of other graybeards). Couple of scores, assists and good D plays for the old guy -- and no injuries. Wahoo!

M/24/5'8"/180

20:40

22:38

I love me some running.

M 220/23/6'3" Rx'd
1:44.7
1:41.5
1:36.3
1:36.4
1:41.6
1:40.8
1:46.6
1:24.3
Total 23.378

22:09

As rx'd

male 40 232 lb.27:27 been training a few family members for a couple weeks now. Working on getting my level 1. My daughter completed it in 29:10 & her boyfriend completed the WOD from a few weeks ago of 1600m,150 jumpropes,50 burpees 800m, 100 jumpropes,35 burpees, 400m 50 jumpropes & 25 burpees in 24 minutes. Damn runners lol.

2012-07-08: Sub 12 rnds 400m run/12WB's/7T2B's@35:50.
2012-01-28: Work TM. All rnd@9/Incline@2,2.5,3,4,5,5.5,6,2.
2010-03-02: Westside. TM@10,11,11.5,12,12,12,10,12.

21:18 as rx'ed

My worst split was my first 400m @ 1:27. My best were all @ 1:19 with a few 1:20s & 1:21s scattered throughout. Beautiful morning!

M/22/5'11"/183
22:44.4 RX'd

There's a block that is roughly 400m around. Ran that. Wet and rainy. Rolled my ankle Sat/Sun so pushed this one back until Mon. Looks like a gold ball was implanted. Will see about doing Linda this afternoon.

M/35/5'9"/150

25:28

Under the weather today so was sucking wind. Looking forward to going faster next time.

18:41...sprained my ankle on 2nd lap

21.40 RX

Sooooo hot

M/30/5,8/180

22:40

22:11 rx.

As rx'ed
1:17
1:17
1:17
1:18
1:15
1:19
1:17
1:15

20:42

As rx'ed
1:17
1:17
1:17
1:18
1:15
1:19
1:17
1:15

20:42

Nice workout.

21:20

My Sis got 28:28, it was only her third crossfit workout too!!

21m:05s M/25/5'9"/166# Normally don't do interval running; I'll just run straight through a 5k or something. I definitely need to implement more of it. Starting the 30 day paleo challenge tomorrow so we'll see how that affects my running and WODs.

21:12

F/19/5'6/128
22:24

M/6'1/230
WOD:
26:34 done on treadmill.

m/31/170/72kg
21:28 rx'd

1:22
1:24
1:20
1:13
1:18
1:24
1:26
1:15

total w/ rest: 21:12

various elevation changes per run, hence the variance in time. up hill not fun.

M/32/72/205

19:57 Rx

F/28/180#
24:23

22:44 rx

m/22/212

23:08
(previous 23:06)

21:44
A lil over 400m

M/29/90kg

22:27

23:58 on rower

M/57/6'1"/200
21:27

as Rx'd, 22:04

m/38/5'10"/165

rx'd 22:32

31:00 Did this after the July 9th WOD.

22:29
as rx'd on treadmill
O

25:26 as RXed on Treadmill

07/09/2012

Sub'd C2 rower for run: 25:44

1:53.9

1:52.3

1:53.7

1:52.4

1:59????

1:53.4

1:53.1

1:50.5

M/66/194-8 rounds of:
Run 400 meters
Rest 90 seconds
30:07

m/40/5'11"/165

22:22

retired army 1SG
clarksville, tn

1:24
1:29
1:30
1:35
1:39
1:40
1:44
1:35

TOTAL: 23:10

on treadmill, first 6 at 11mph, last 2 at 12mph:

21:15

m/43/180/5'11

as Rx'd (love being able to say that)
21:41

24:24

24:03 as Rx'd

26:11 113 degree Phoenix heat!

Jeff @ 2.0
21:35

M/27/5'6"/180

26:25 as Rx'd

M/26/6'/175

24:47

21:38 rx. Local track on an 85 degree day

21:38 rx. Local track on an 85 degree day

34m/71'/188

M/42/5'8"/167

21:41 All laps under 1:25

F/22/145

Had to do on a treadmill bc of the weather. I did 6,7,&9 mph. Finished in 28:32. I hate i couldn't have got outside today but it was still tough an was a great workout. Def sweated off a few lbs. Lol

M/41/6' 185
On a track, jogged 200m recoveries a bit faster but counted them as 90s in the final: 23:09

M/31/6'1"/242

25:35 as rx'd, in 90 degree weather and 85% humidity (woof).

C-
23:05
@ home around 800 M loop started at fence and ran on path first

22:55 rx'd
felt tired after work today.

Dude! Alex Bedard! ATW, Airborne, Fury from the Sky!

did it on monday:

24:59

M/15/5'9"/148

ran 400 meter shuttle run- 50 meters up and back 4 times

26:29

F/23/5'7/152lbs

22:57 Rx

Rx'd
1:31
2:48
3:11
3:06
3:21
3:28
3:54
3:20

Total
24:40

Definitley not a runner :)
but so much fun!!

M/44/5'11"/195

4 rounds

400m run
60sec rest

1:56-1:53-1:53-1:54

12 Min X Trainer
30 K's to E's
25 PushUps

fastest -- 1:25 (last lap)
slowest -- 1:31 (first lap)

2 seconds better than last time!

22:48

24:06 rx

didn't get a total time oops. times ranged 1:30 to 2:07. Last 2 on treadmill (way easier than on track)
m/55/155

M/35/5'4"/145lbs
22:30

26:30 Easier than I thought but my legs felt like lie j-e-l-l-o by the eight round. It was once of those surprise ones so I liked it!

Day 72
M/45/6'0"/195

Performed on 120711 - Wed; scheduled Rest Day

Knowing I'd have to take a rest day later in the week, I made up the WOD from 120708 - Sunday: 8 rds for time of:
Run 400 Meters
Rest 90 Sec.

Splits:
1) 1:43 2) 1:35
3) 1:27 4) 1:19
5) 1:17 6) 1:02
7) :59 8) :57

Total of splits: 10:18
Total time incl. rest: 20:48

Then just for fun did a 1 x 800 M @ 1:59

Nice break after the heavy-duty stuff past couple of days.

27:41

Still not much of a runner. There was way too much walking going on here, but I did push myself on the last lap and did it without breaking pace, making it probably the fastest of the 8.

gym was closed, i suppose we'll have to head to the gym earlier on Sundays

gym was closed, i suppose we'll have to head out earlier on Sundays

22:03

Just started working out again and ive gotten in the worst shape of my life. So i decided crossfit would be my best bet to get back to form. This was my first cardio related workout in 12-14 months.

Average lap: 3:01:04
Total time: 30:35

Did it at Masitck...ran back and forth between the end of the furthest driveways...not precise at all but pretty close I guess...phone died on 6 rounds at 18:40...avergaging just over 3 minutes a round

23:20

at the track
1:25
1:27
1:26
1:28
1:26
1:27
1:28
1:25

8 rounds of:
Run 400 meters
Rest 90 seconds

1:45
1:42
1:42
1:53
1:50
1:53
2:06
2:05

23:39

Splits were all around 1:40.

splits between 1:25 and 1:30

only did 4.

m/38/5'9/176
Jog, stretch to WU.
21.54
1.12,1.20,1.16,1.31,1.28,1.33,1.28,1.36
Done on road behind office. First runs went well. Started raining on round 4. That & just fatigue contributed to drop off in times. Good job using arms on runs for momentum though.
1/26/12:
1.26,1.23,1.23,1.28,1.28,1.32,1.32,1.31 - 22:14
At home on 400m route in driveway, up road, etc. Pretty tough, but good job pushing overall. Using hips on last round or 2 helped w/leg fatigue.
3/2/10: 1.22,1.26,1.23,1.31,1.24,1.33,1.29,1.36-22:16. Done on road behind office.

Male, French, 5'64'', 154lbs

1 - 1:26
2 - 1:20
3 - 1:19
4 - 1:17
5 - 1:17
6 - 1:19
7 - 1:19
8 - 1:15

Total time : 10:48

as RX'd
24:42

4 rds 11:18
Laps were 1:35, 1:34, 1:54 (lost focus on final straightaway, and didn't finish strong), 1:43

22:29
as rx'd

29/m/5'8"/130

22:34
as rx'd

jogged 6:20 to the track at MBA

8 rounds of:
Run 400 meters
Rest 90 seconds

23:29 total - killer, Nashville heat

1:16
1:26
1:34
1:40
1:48
1:45
1:50
1:40

7/15...29:53...158/184/309
2:40 avg. lap. Most I've run in a long time. I'll take it.

25:44
First week of CrossFit!

M/34/210/5' 9''
rx'ed 24:16

1:11 faster then last time!!!

3 rounds
run 400 m
rest 90 s

total time: 7:11 (2 rests)

19:14

As RX'd 22:25
All intervals within 4 seconds of each other, which is major progress from a few months ago when my time would really drop off by the end of an interval workout. Guess I'm learning how to pace myself!

25:01. No track, so I treat one lap around a 3+ acre vineyard as a 400. First lap was about 1:50, so I think its in the ballpark.

19:55. Treadmill less than 5 minute mile pace

19:55. Treadmill less than 5 minute mile pace

22:09 as rxd

24:00

Last time 23:58

Run: 400m x 8 w/90 sec rest.
Total: 20:50 (-2:36 from prev)

21:25 22.10.12 8 x 400m measured at AV comp.
(1:20,1:20,1:20,1:21,1:22,1:25,1:26,1:24)
Always suspected EV track is over 400m.

23:32 07.03.12 8 laps at EV track

From 1:13 to 1:29 each, constantly varied terrain and wind direction