August 11, 2012

Saturday 120811

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.

JoshuaEverett_9mopregoverheadsquat1_th.jpg

Enlarge image

Mary Everett.


The message hasn't changed - Coach Glassman at Filfest, Feb 7, 2009 in Austin, TX - video [wmv] [mov]


"Teaching the Jerk and Split" with Caleb Williams, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]


WOD Demo with Shane Farmer and Rich Airey by Again Faster Equipment - video [wmv] [mov] [HD mov]

Posted by Pukie at August 11, 2012 5:00 PM
Comments

100m swim
1:09
1:07
1:05
1:05
1:05
1:02
1:03
1:01
0:59
0:57

Comment #1 - Posted by: Brandon at August 10, 2012 5:49 PM

Wow Brandon that's impressive. I coach national group
Swimmers and they can not hold that. Did you do short course meters or long course meters to get your yardage or did you swim in a yard pool. I did the wod yesterday and held 1:12's.

Comment #2 - Posted by: Brian at August 10, 2012 6:00 PM

That's a healthy looking pregnant woman who looks great. She ain't gonna be one of the porkers with a 2-year-old talking about how she, "still has the baby weight." Good for you girl! But put some collars on that bar.

Comment #3 - Posted by: Glenn at August 10, 2012 6:52 PM

She looks amazing!! Go Mary!

Comment #4 - Posted by: abh f/26/5'5/130 at August 10, 2012 7:16 PM

OHS while prego = BAMF

Comment #5 - Posted by: DoubleD at August 10, 2012 7:31 PM

I think #3 threw up in their mouth because Mary can out-lift them at 9 months pregnant ... (and thats pretty nausiating)

Mary, you look AMAZING!! Proud of you girl! What an AWESOME photographer you have too!!

Comment #6 - Posted by: Rach at August 10, 2012 7:54 PM

Is Rich Airey's running form good? It looks like his heels never touch the ground and he's staying on his toes the whole time. I don't mean he should be heel-striking, it just looks weird.

Comment #7 - Posted by: dan at August 10, 2012 8:00 PM

LOVE the pic!! You go girl!! Strong women who can give the gift of life is amazing in itself, but women who actually take care of themselves while providing the perfect protection for a growing baby...we need more of that in this world. Strong mommas= strong babies!!

Comment #8 - Posted by: Jocelyn Pawlicki at August 10, 2012 8:44 PM

M/31/210/72

Run on treadmill 0.5mile at 8.5 speed each round and 9.5 on round 10.

Comment #9 - Posted by: SeanP at August 10, 2012 10:40 PM

thats my coach!! You go GIRL!!

Comment #10 - Posted by: Raul at August 10, 2012 11:42 PM

Yeah and the whole time she was prego she was kicking my butt training!!! You Go Mary, you rock!!!

Comment #11 - Posted by: Cynthia at August 10, 2012 11:43 PM

Omg Mary you look amazing!! Cutest prego woman ever!!! Hope you and josh and the family are doing awesome!!!

Comment #12 - Posted by: Sarah Rodriguez at August 10, 2012 11:46 PM

I tried 5 Rnds:
Run 400m
Rest 2 Min
Row 500m
Rest 2 Min
Wasn't very fun in the heat. 34:36 total time.
Pretty damn warm here in Afghanistan today. Pray for rain.

Comment #13 - Posted by: Dave at August 11, 2012 1:11 AM

Whoops! I meant 0.25 miles per round. Not 0.5

Comment #14 - Posted by: SeanP at August 11, 2012 1:26 AM

what distance should i go for if using an elliptical trainer?? got a bike too, but would like to do some mixing

Comment #15 - Posted by: kriz at August 11, 2012 2:05 AM

10 rounds 400meters done 34:05 including 18 min rest. 28/m/85kg/6'1

Comment #16 - Posted by: Xi Qian at August 11, 2012 2:23 AM

Hey James Patrick. I notice you always posting from Salerno. I will be there in a few days. When do you do your wods.

Comment #17 - Posted by: dane sawyer at August 11, 2012 3:13 AM

5 rnds run, 5 rnds row, 2 min rest between rounds 44:02 40/m/245/6'2

Comment #18 - Posted by: rngr_jcw at August 11, 2012 3:25 AM

Thanks for the inspiration Mary. I am 29 weeks pregnant myself with my 2nd child and still doing CF 3-4x a week. I did CF with my 1st as well! I recommend CF/kettlebells to all pregnant women, even if you have a bad labour like I did, at least it helps you recover much faster.

Comment #19 - Posted by: ali at August 11, 2012 4:01 AM

I thought that just the other day there was a video that said you don't want your butt coming off the seat when rowing because you were directing the power the wrong way. this video seems to say the opposite, did anyone catch that? and anyones input would be great

Comment #20 - Posted by: zak at August 11, 2012 4:23 AM

AWESOME WOD! One of my favorites...

I alternated biking 1000 meters and running 400 meters, all outside on a road, using a mountain bike:

Bike: 1:59
Run: 1:27
Bike: 2:00
Run: 1:36
Bike: 2:02
Run: 1:31
Bike: 2:01
Run: 1:39
Bike: 2:05
Run: 1:37

Overall WOD time of 35:57

Comment #21 - Posted by: Jonathan Offen - M/27/5'8"/160 lbs at August 11, 2012 4:31 AM

Row 500m x10

Fast: 1:51
Slow: 2:02

Whew!

FOB Salerno

Comment #22 - Posted by: james.patrick [M/50/66"/135] at August 11, 2012 5:22 AM

Alternating;
Run 400m (treadmill)
Row 500m
1:28
1:53
1:26
1:56
1:25
1:56
1:21
1:57
1:18
1:57

Comment #23 - Posted by: ART/M/43/5'5"/148 at August 11, 2012 5:27 AM

All rows.
First few sets averaged 1:52
Middle sets, 1:50
Last few, 1:48
Last, 1:42

Comment #24 - Posted by: Baron/28/6'2"/180 at August 11, 2012 5:30 AM

I loved this Workout!!!
Run 400m x 10
1:29
1:25
1:21
1:19
1:18
1:24
1:23
1:20
1:21
1:15

Comment #25 - Posted by: Daniel Rodriguez - M/18/5'7''/127lbs at August 11, 2012 5:39 AM

All running
28:00 including 2 min rests

Comment #26 - Posted by: Arom at August 11, 2012 5:40 AM

Awesome workout and I SO <3 the photo. :D

Can't do this one today (Baby Sis's b-day, and we're going to the aquarium), but I'm definitely doing it on Monday! Yay swimming!

Comment #27 - Posted by: Ariel at August 11, 2012 5:44 AM

Run
2:20
2:06
2:00
1:55
2:01
2:10
1:58
1:57
1:54
1:44

Comment #28 - Posted by: DuJuan Artrei Mitchell at August 11, 2012 5:53 AM

1:51 (run)
1:57 (run)
1:52 (run)
1:49 (run)
1:54 (run)
1:52 (run)
1:52 (run)
2:28 (bike)
2:05 (bike)
1:47 (run)

Comment #29 - Posted by: Brett C. m/30/6'0"/175lbs. at August 11, 2012 6:04 AM

M/44/185

Row 500m
01:53,
01:55
02:01
02:05
01:54
01:57
02:00
02:00
02:10
01:51

Comment #30 - Posted by: toby or not toby at August 11, 2012 6:16 AM

M/45/5'7"/167
Run 400m
1.36.5
1.46.5
1.50.8
1.58.1
1.58.3
1.47.3
1.49.3
1.51.9
1.57.9
1.44.3

Comment #31 - Posted by: Alan M at August 11, 2012 6:24 AM

Oops, I didn't record each round :/
M/25/5'9/190

Time: 34.35 with rests included.

Did rounds of 400m run, 500m row, 1000m bike machine until round 9
Round ten was a final 400m run.

Comment #32 - Posted by: tatumvay at August 11, 2012 6:36 AM

Oh I did the Tabata something else WOD from the other day before as well because I was lazy yesterday and took a rest day when I shouldn't have :/

Comment #33 - Posted by: tatumvay at August 11, 2012 6:43 AM

216/30m/6'
39:07 including rest
Run 1:50
Bike 2:43
50 rep sdhp @ 45# sub for row 1:55
Run 2:04
Bike 2:42
50 sdhp 1:40
Run 2:05
Bike 2:37
Sdhp 1:32
Run 2:02
Great workout fun variety

Comment #34 - Posted by: Daniel cram at August 11, 2012 7:10 AM

Round 1 1:43
Round 2 1:45
Round 3 1:46
Round 4 1:47
Round 5 1:48
Round 6 1:46
Round 7 1:49
Round 8 1:52
Round 9 1:48
Round 10 1:50

Comment #35 - Posted by: Tyler Scott at August 11, 2012 7:15 AM

5xRuns 5xRows w/ running clock 33:56

Comment #36 - Posted by: BH2 at August 11, 2012 7:24 AM

Bike for all rounds and while fasting:

1:38
1:41
1:45
1:47
1:49
1:56
1:48
1:52
1:56
1:47

Comment #37 - Posted by: orkun at August 11, 2012 7:46 AM

10 rounds run 400m rest 2 min

35:06

Comment #38 - Posted by: jlew m/33 6'5"/220 at August 11, 2012 8:00 AM

Rower, 18:32 total. Variation between 1:44-1:54.

Tasting a bit of breakfast by the end...

Comment #39 - Posted by: RK at August 11, 2012 8:11 AM

swim 1:35
swim 1:51
run 2:04
bike 1:57
row 2:12
run 1:39
bike 1:36
row 1:59
run 2:02
bike 1:46


31/m/5'11"/200

How do you alternated the 2m
rest with the workout?

Some of my times aren't accurate
because I was fiddling with my watch. :)

Comment #40 - Posted by: Colin at August 11, 2012 8:17 AM

M/57/6'/205
10 x 440 yds.
1:59
1:45
1:42
1:40
1:40
1:40
1:42
1:39
1:45
1:39
In the rain!

Comment #41 - Posted by: IronMikeMercury at August 11, 2012 8:42 AM

Bike 2:09
Bike 2:12
Run 1:39
Run 1:43
SDHP 45# x 50 1:45
SDHP 45# x 50 1:42
Bike 2:10
Bike 2:12
Run 1:38
Run 1:45
Total 36:55
M 46/74"/192
Nice WOD

Comment #42 - Posted by: Marty S at August 11, 2012 8:43 AM

all swim 50 meter pool
1:02
1:02
1:03
1:01
1:03
1:02
1:04
1:02
:58
:56

division 1 swimmer...
If you are going for the best overall time you probably want to run based on the fact that the world record for a 400 run is the fastest out of all of the options. Swimming is a close second, and then probably rowing and then cycling. The swim technique in the video posted was atrocious...

I would suggest that in the future you try to normalize the distances better so that the world records match up. 400 run and 100 swim are essentially the same thing. (with a slight advantage to the run) Based on some simple math, the row should have been around 300 to be normalized for world records between the distances. Too lazy to figure it out for cycling...

Comment #43 - Posted by: B at August 11, 2012 8:57 AM

2:18
2:19
2:15
2:17
2:15
2:19
2:20
2:22
2:12
2:13

CNS Afghanistan| LEADERS WILL LEAD

Comment #44 - Posted by: SOLO at August 11, 2012 9:01 AM

Row/Run (treadmill)
1,57 (Row)
1.58 (Run)
2.01
1.47
1.57
1.34
1.57
1.36
1.57
1.35

Comment #45 - Posted by: torpeden at August 11, 2012 9:03 AM

Swim
10x100y@1:25-1:35

Comment #46 - Posted by: Tod M/42/5'10/180 at August 11, 2012 9:19 AM

"Pack " 8 rounds

1:46 Row
1:45 Row
1:49 Row
1:44 Row
1:45 Row
1:33 Run
1:33 Run
1:33 Run

Comment #47 - Posted by: Per at August 11, 2012 9:35 AM

400M runs - all 1:12

Comment #48 - Posted by: therozfather. 31/M/194 at August 11, 2012 9:40 AM

First 5 rounds did run.
Rounds 6-7 rowed.
Rounds 8-10 did 50 double unders.

Only timed the rest intervals.

Way to go Mary!

Comment #49 - Posted by: Kevin C. (M/53/5'11"/175) at August 11, 2012 9:41 AM

M/34/6'3"/200

All Rows... watched my kids play in the yard the whole time!
Fast: 1:42.5
Slow: 1:47.5

Comment #50 - Posted by: Ben S at August 11, 2012 9:51 AM

10 rounds of a 400 meter run at Blue Flame Stadium
1:29, 1:30, 1:27, 1:27, 1:27, 1:28, 1:28, 1:29, 1:30, 1:26

Comment #51 - Posted by: SB at August 11, 2012 9:58 AM

Row 500 meters x 10
1 2:18
2 2:11
3 2:11
4 2:12
5 2:09
6 2:07
7 2:07
8 2:04
9 2:06
10 2:07
not so bad here on fob Sharana, Aghanistan

Comment #52 - Posted by: ryan r at August 11, 2012 10:10 AM

f/30/5'5/123

500m row / 2 min rest / erg resistance: 4

1 - 2:18
2 - 2:22
3 - 2:27
4 - 2:26
5 - 2:28
6 - 2:29
7 - 2:29
8 - 2:29
9 - 2:29
10 - 2:30

(agree the row should have either been slightly less or equal to the run for comparable times. also wish it would have suggested what resistance to set the erg on)

Comment #53 - Posted by: kristen, Bagram AFG at August 11, 2012 10:50 AM

French River, ON

28/F/5'3/109#
400m Run
1 1:21
2 1:19
3 1:25
4 1:32
5 1:29
6 1:35
7 1:40
8 1:40
9 1:41
10 1:32


28/M/6'1/190#
500m Row
1 1:44
2 1:48
3 1:51
4 1:46
5 1:47
6 1:49
7 1:51
8 1:51
9 1:50
10 1:46

Crossfit Sudbury!

Comment #54 - Posted by: Eric at August 11, 2012 10:51 AM

UGH!!! I woke up sick with a nasty cold!!!! But it didn't stop me...4 miles on the stair master!!!

Comment #55 - Posted by: Antoinne at August 11, 2012 10:53 AM

M/52/153/1-1-06

Squats then Comet Saturday WOD

KBS 1P/WB 14#/Burpee. ONe minute on/one minute off x 4 for each exercise.

Comment #56 - Posted by: bingo at August 11, 2012 10:55 AM

row
1:46/1:42/1:44/1:43/1:45/1:44/1:46/1:46/1:47/1:39

Comment #57 - Posted by: Troy at August 11, 2012 10:55 AM

Run 400m, 2:00 rest between intervals.

31:27 total time.

Intervals 1&2 - 10.5 mph
Intervals 3&4 - 11.0 mph
Intervals 5,6,7 - 11.5 mph
Intervals 8&9 - 12.0 mph
Interval 10 - 12.4 mph

Comment #58 - Posted by: Danny at August 11, 2012 10:56 AM

10x100m Swimming 36:18

I have had a high ankle sprain and missed being able to do alot of WOD's I like having swimming as a exercise today.

Comment #59 - Posted by: Jason at August 11, 2012 11:39 AM

2012-08-11: Rowed. 19:29 of work.

Comment #60 - Posted by: gs at August 11, 2012 11:59 AM

44/m/176cm/73kg

40m run

1:29.1
1:28.6
1:32.8
1:30.8
1:32.1
1:32.4
1:31.2
1:31.0
1:31.3
1:29.5

Started with a 102 cadence and reduced my cadence gradually down to 96. Practiced pose drills before the start of each round.

Comment #61 - Posted by: Memuc at August 11, 2012 12:20 PM

run
all between 1:48 to 1:50

nice w/o

pregnant and staying fit couldn't be sexier.

those who can't deal with it couldn't me more ignorant

Comment #62 - Posted by: tom at August 11, 2012 2:13 PM

Row for 10 rounds with 2 min rest in between. Total time of 40:48

Comment #63 - Posted by: Khalid at August 11, 2012 2:25 PM

Brian
I swam in SCY Pool but I've been in a program that has me on a cruise pace of about 1:10 for 100yd cruise sets so those times were challenging but nothing i haven't experienced.

Comment #64 - Posted by: Brandon at August 11, 2012 2:31 PM

Run 400m
1:27
1:34
1:36
1:38
1:44
1:42
1:48
1:46
1:50
1:50

Comment #65 - Posted by: gb 45/m/71"/185# at August 11, 2012 2:33 PM

Also Brian I'd probably go about your intervals if I was in a meter pool haha

Comment #66 - Posted by: Brandon at August 11, 2012 2:33 PM

M/22/184lbs/6'0"

400m Run all ten rounds.
31:34 total.

I wasn't really able to get an accurate round to round time with how my stopwatch system was set up. I will have to see if I can come up with something better.

Comment #67 - Posted by: Jamie at August 11, 2012 3:07 PM

Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good.
Have to train smart, too early to push the limits of my new knee.
Stationary bike 1000m
Walking Sled Drags: 100m (50m forward, 50m backward) with 75lbs
Bike: 1:59
Sled drags: 2:05
Bike: 2:00
Sled drags: 2:09
Bike: 2:05
Sled drags: 2:12
Bike: 2:10
Sled drags: 2:15
Bike: 2:15
Sled drags: 2:18
M/54/6’/205

Comment #68 - Posted by: Pete In Sun City at August 11, 2012 3:14 PM

Nice job Gilpin! Way to Row!!

Comment #69 - Posted by: Johnny Z at August 11, 2012 3:25 PM

What should the resistence be on during the row?

Comment #70 - Posted by: Jared at August 11, 2012 3:43 PM

M/42/5'-11"/210
Row: Drag #5
1:56
1:54
1:59
2:03
2:07
2:08
2:08
2:10
2:10
2:01

Comment #71 - Posted by: Ian Maclean at August 11, 2012 3:52 PM

2:00 run (treadmill speed 8.8)
2:02 row (older concept 2 set at 6)
1:42 bike (bike speed 12)
1:52 run
2:06 row
1:48 bike
1:54 run
2:08 row
1:38 bike
1:50 run

I did the WOD at the local gym. The run probably could have been a little faster outside because it took a few seconds for the treadmill to get up to speed.

Comment #72 - Posted by: Rich E on Long Island at August 11, 2012 3:57 PM

10 laps of swimming on the beaches of Rye, NH
After a UNH football scrimmage!
Didn't time it but took me about 50 mins all-in

Comment #73 - Posted by: Tom J 46/6'/220 at August 11, 2012 4:11 PM

Row
1:59
1:50
1:48
1:47
1:46
1:49
1:49
1:48
1:48
1:48

Comment #74 - Posted by: Ryan muir at August 11, 2012 4:19 PM

Row
1:59
1:50
1:48
1:47
1:46
1:49
1:49
1:48
1:48
1:48

Comment #75 - Posted by: Ryan muir at August 11, 2012 4:20 PM

M/43/5'8"/170

Ran on 400m track, all laps were between 1:23 and 1:29, total time was 32:15

Comment #76 - Posted by: Jon Craig at August 11, 2012 4:25 PM

Run 400m
1:31
1:28
1:29
1:34
1:35
1:35
1:39
1:43
1:48
1:53

Like this workout alot.

Comment #77 - Posted by: Geoff P at August 11, 2012 4:27 PM

25/m/5'5"/140
All run
1:17
1:08
1:15
1:17
1:16
1:16
1:16
1:19
1:17
1:04

23/f/5'8"/140
All run
1:39
1:33
1:34
1:38
1:43
1:42
1:57
2:15
2:12
1:52

Well the wife and I had different opinions on this one... Pukie was right there for her

Comment #78 - Posted by: Crockers at August 11, 2012 4:58 PM

5'7/m/165
Hardest run workout ive done yet,
fastest time (1:13)
Average lap (1:19)

Comment #79 - Posted by: lex at August 11, 2012 5:08 PM

row:
2:03
1:59
1:58
2:00
1:59
1:59
2:02
2:02
2:01
1:59

last one hurt. cool wod. like the various combinations. m/55/5'10"/172

Comment #80 - Posted by: kevin o at August 11, 2012 5:16 PM

After OHS, FSquat, BSquat wod from the other day
500m row with 1min rest between
1501
1528
1538
1551
1558
1574
1598
2007
2007
2004

Comment #81 - Posted by: BPemberton at August 11, 2012 5:24 PM

Out of shape water polo player/18/6'1"/185

50yd pool
C2 rowing thing

Swim:
1:10
1:08
1:11
1:12
1:06
1:04

Row:

1:28
1:40
1:47
1:26

Comment #82 - Posted by: kyle at August 11, 2012 5:39 PM

Was planning on going to the gym to do all 4 of these, wim in the pool, rowing machine, bike machine and treadmill, but when I got there it was closed. So I just ran all ten sets. Also forgot my stop watch, but each 400m was approx. 1:30 with my faster ones close to 1:15

Comment #83 - Posted by: Josh M/19/173lbs/5'6" at August 11, 2012 5:56 PM

I'm 21 weeks pregnant and did 10 rounds of 500 meters.. Took me 39 mins

Comment #84 - Posted by: Genna at August 11, 2012 6:38 PM

Alternated 500 row and 400 run:
1:47
1:19
1:47
1:19
1:46
1:18
1:46
1:18
1:45
1:14.

Comment #85 - Posted by: Kurt M/38/185 at August 11, 2012 6:39 PM

‎1:54
1:29
1:54
1:28
1:56
1:29
1:57
1:32
1:56
1:30
1000m Bike/400m run....I think my 400 was a little more like 425 or so..but a good different work out

Comment #86 - Posted by: Brian Cary at August 11, 2012 6:50 PM

500m row - 1:50
400m run - 1:47
500m row - 1:52
400m run - 1:50
500m row - 1:46
400m run - 1:51
500m row - 1:51
400m run - 1:53
500m row - 1:51
400m run - 1:45

Comment #87 - Posted by: Brett (M/24/188cm/77kg) at August 11, 2012 6:52 PM

Run 400m
All 10 rounds between 1:42 to 1:45

Comment #88 - Posted by: Henny (M/35/6'2"/200) at August 11, 2012 7:26 PM

run 400 meters.
1:43.
1:44.
1:43.
1:44.
1:42.
1:44.
1:55.
1:58.
1:44.
1:54.

Comment #89 - Posted by: ian at August 11, 2012 7:26 PM

a. 400m run in 2:05,
b. 500m row in 2:07,
c. 400m run in 2:07,
d. 500m row in 2:11,
e. 400m run in 2:03,
f. 500m row in 2:15,
g. 400m run in 2:11,
h. 500m row in 2:13,
i. 400m run in 2:16,
j. 500m row in 2:07,

M/34/5'9"/154lbs

Comment #90 - Posted by: Jean-Jamil at August 11, 2012 8:22 PM

M/33yrs/6'0"/180#

All row - as rx'd

Low - 1:51
High - 1:55

Comment #91 - Posted by: mike at August 11, 2012 10:11 PM

RUN~~
1:49
1:35
1:31
1:37
1:40
2:27(Ran 500m)
1:53
1:45
1:40
1:30

Total
35:28.6

Comment #92 - Posted by: Hosuk Jin at August 11, 2012 11:53 PM

Treadmill maxed is @ 1:15 quarter mile
Ran every round
1- 1:15
2- 1:15
3- 1:15
4- 1:15
5- 1:15
6- 1:15
7- 1:15
8- 1:15
9- 1:15
10- Ran 800m (1:15/1:15) 2:30

Should have gone to the track but is still real hot in Arizona even at night

Comment #93 - Posted by: Mike at August 12, 2012 12:35 AM

Treadmill maxed is @ 1:15 quarter mile
Ran every round
1- 1:15
2- 1:15
3- 1:15
4- 1:15
5- 1:15
6- 1:15
7- 1:15
8- 1:15
9- 1:15
10- Ran 800m (1:15/1:15) 2:30

Should have gone to the track but is still real hot in Arizona even at night

Comment #94 - Posted by: Mike at August 12, 2012 12:35 AM

Did all ten rounds of running, here are the results:
1. 1:30
2. 1:32
3. 1:33
4. 1:32
5. 1:29
6. 1:33
7. 1:39
8. 1:34
9. 1:33
10. 1:30

Comment #95 - Posted by: DanielMadridGFS at August 12, 2012 2:00 AM

M/36/168

400m runs

13:40 total running time.

Comment #96 - Posted by: Rab Paterson at August 12, 2012 3:03 AM

Bike
2:34
2:54
2:35
2:47
2:46
2:38
2:41
2:44
2:46
2:37

Comment #97 - Posted by: Saganamooo at August 12, 2012 3:21 AM

1000m Bike

1. 2:34
2. 2:54
3. 2:35
4. 2:47
5. 2:46
6. 2:38
7. 2:41
8. 2:44
9. 2:46
10. 2:37

Comment #98 - Posted by: Saganamooo at August 12, 2012 3:24 AM

Bike 1200m, Run 400m

2:30 bike
1:31 run
2:33 bike
1:36 run
2:37 bike
1:46 run
2:34 bike
1:44 run
2:26 bike
1:39 run

Comment #99 - Posted by: Mike (M/30/5'6"/150) at August 12, 2012 7:27 AM

400m Run, 1200m Bike

1:33 run
2:47 bike
1:43 run
2:54 bike
1:48 run
2:50 bike
1:58 run
2:41 bike
1:50 run
2:53 bike

Comment #100 - Posted by: Shannon (36/F/5'5"/128) at August 12, 2012 7:31 AM

Great WOD

Did 4 rounds of row, then 1 run (on a treadmill at 0% incline), and then over again from beginning, making 10 rounds total

1:42.1
1:42.9
1:43.0
1:44.3
1:36.3 (Run)
1:42.6
1:42.9
1:43.9
1:45.7
1:33.6 (Run)

Comment #101 - Posted by: Saam at August 12, 2012 9:29 AM

run 1:47
row 2:07
bike 2:11
run 1:44
row 1:59
bike 2:03
run 1:43
row 1:52
bike 1:54
run 1:39

Comment #102 - Posted by: myles456 at August 12, 2012 9:46 AM

400m run:
1:21
1:22
1:27
1:27
1:28
1:26
1:35
1:33
1:35
1:32
(Total time: 32:46)

Good WOD to get back into the swing of things. Intense.

Comment #103 - Posted by: tgremillion M/32/6'1/185 at August 12, 2012 10:36 AM

5x400 meter run
1:13
1:23
1:27
1:30
1:32
5x1000 meter bike
3:00
3:02
3:00
2:45
2:33

Comment #104 - Posted by: leibc2 at August 12, 2012 12:01 PM

Alternated run/row

1:57/1:56
1:43/1:51
1:45/1:53
1:44/1:53
1:43/1:54

Comment #105 - Posted by: coyo at August 12, 2012 12:24 PM

did running .. 13:33

Comment #106 - Posted by: TimC at August 12, 2012 1:03 PM

Run 400
1:19
1:22
1:24
1:25
1:25
1:25
1:24
1:23
1:25
1:24

Comment #107 - Posted by: ferb44 174# at August 12, 2012 1:30 PM

Did 400m runs on treadmill, 18:53 not including rest time, spool up on treadmill was slow.....

Comment #108 - Posted by: sebastian m/43/180/6'2" at August 12, 2012 3:04 PM

Been doing wods at a box w kid this month - big fun.

Home WOD today. 3 rft of: 400m run w happy English setter,
15 burpees, 15 KBS 50# = 13:47

Spooked some neighbors w old guy grunting and groaning, apparently :)

Comment #109 - Posted by: matt h 50 180# 5' 11" 1marr11 at August 12, 2012 3:46 PM

used the treadmill so didn't time the rounds

1 @ 8mph
2 @8.5mph
3 @9mph
4 @9.2mph
5 @9.3
6 @9.2
7 @9
8 @9
9 @8.7
10 @ 8.5

exhausted after Jared yesterday

Comment #110 - Posted by: jfurtado at August 12, 2012 3:54 PM

1:45
1:48
1:48
1:48
1:48?!
1:54
1:47
1:45
1:48?!?! (must be my lucky number!)
1:45

More swim work outs, please!! :)

Comment #111 - Posted by: abh f/26/5'5/130 at August 12, 2012 4:14 PM

Forgot to post yesterday, but a GREAT workout!
10 laps around the vineyard...about 3.5 acres, which I think is about a 400m.
1:38-1:38-1:37-1:40-1:39-1:39-1:40-1:40-1:43-1:40

Comment #112 - Posted by: Jim R. M/49/5'8"/155 at August 12, 2012 4:17 PM

Did chattahoochee challenge olympic triathlon.
Swim .9 Miles 28:33
T1 2:19
Bike 22.6 Miles 1:11:21
T2 :25
Run 6.9 Miles 1:03:34
Total 2:46:15

Comment #113 - Posted by: Alex Cox at August 12, 2012 5:29 PM

M/45/5'8'/200

Row 500M
2:17
2:14
2:14
2:13
2:13

Bike 1000M
1:45
1:39
1:38
1:32
1:33

Comment #114 - Posted by: bs6440 at August 12, 2012 6:47 PM

row
2:07
2:04
2:04
2:01
2:07
2:05
2:09
2:04
1:57
1:52

Comment #115 - Posted by: Nick 19M/195/6'3" at August 12, 2012 8:49 PM

1:58
1:49
1:43
1:39
1:33
1:37
1:45
1:41
1:42
1:39
Got stuck cut off twice by a vehicle on my 7th round, otherwise, a good WOD.

Comment #116 - Posted by: Gabe at August 13, 2012 12:56 AM

subbed 3.5 mile run. 32"
M/37/5'11"/202

Comment #117 - Posted by: gmm at August 13, 2012 5:28 AM

10 Rounds
Row 500 M
Rest 2 Minutes
Around 2:00 per 500 M
Then
20 K's to E's
25 PushUps
10 165# Cleans
15 PullUps
Good Workout

Comment #118 - Posted by: dyagg at August 13, 2012 7:18 AM

All running:

1.08
.10
.18
.26
.20
.26
.25
.28
.26
.26

Comment #119 - Posted by: husar at August 13, 2012 7:22 AM

M/22/5'11"/185
RUN
1:06-1:08-1:07-1:07.5-1:11-1:14-1:15-1:10-1:13-1:09

Comment #120 - Posted by: Miles Forks at August 13, 2012 8:01 AM

Row, Run, Bike, Row, Run, Bike, Row, Run, Bike, Swim
36:00 total (including breaks)

Comment #121 - Posted by: Jetté 43/M/5'11"/175 at August 13, 2012 10:35 AM

CC 55/M/165/6'
10 x 400 W/2 min rest 32:58 total (1:30 per 400 give or take a second)

Comment #122 - Posted by: CC at August 13, 2012 10:58 AM

31:33 rowed

Comment #123 - Posted by: TJ in MT at August 13, 2012 11:19 AM

1:59 Row
2:03 Run
1:55 Run
1:59 Run
1:59 Run
2:02 Run
2:02 Run
1:53 Run
2:01 Run
1:41 Run

Comment #124 - Posted by: AGL at August 13, 2012 12:06 PM

7 rds.
1:47; 1:54; 1:57; 1:36; 1:46; 2:06; 1:56

At Adolfo Camarillo H.S., Camarillo, CA. On the fourth round, avg. HR 178, peak 196. Not that I was ever good at this, but sometimes, getting old brings a little sadness. My best 400 at age 20, was :58. Nice job Kevin.

Comment #125 - Posted by: mas 55/M/155 at August 13, 2012 1:16 PM

50 SDHP
400m run
x5
Subtract 30 seconds
Paul:
1:41 455
806 1120
1435 1749
2058 2413
2720 3040

Heather:
220 637
1010 1423
1746 2154
2446 2908
3311 3719

Comment #126 - Posted by: Paul Daniel m/28/6'2/200 at August 13, 2012 3:24 PM

M/23/230/6'1"

All 10 were row. The C2 didn't give me my individual times, but I averaged 1:36.7. The last one was 1:33 and the other 9 were all between 1:36 and 1:38.

Woof

Comment #127 - Posted by: PeterG at August 13, 2012 3:45 PM

FOB Sharana - 7500 ft makes it a little harder, but still fun. All running 32 min. New to Crossfit, but liking it.

Comment #128 - Posted by: Task Force Gunslinger 03 at August 13, 2012 4:42 PM

barefoot run 36'

Comment #129 - Posted by: RAD at August 13, 2012 5:41 PM

Didn't see the post time of each rounds part til just now

Did Row/Run at JC switched back and forth 5 each total time 38:05

Comment #130 - Posted by: cleveland at August 13, 2012 6:01 PM

M/5'9"/160lb/25
Row 2:00
Run 2:00
Run 2:15
Row 2:10
Row 2:25
Run 2:26
Run 2:39
Row 2:24
Row 2:26
Run 2:40

Comment #131 - Posted by: VL at August 13, 2012 6:14 PM

Row 500m 10x
41:17 with the 2 min rest

Comment #132 - Posted by: Brooke at August 13, 2012 6:29 PM

400 meter run
1:33
1:30
1:37
1:40
1:44
1:49
1:54
1:58
2:02
1:45
M/29/6'01/165

Comment #133 - Posted by: Steve-O at August 13, 2012 6:36 PM

M/179cm or 5'10"/74kg or 163lbs/19 years old

all 10 rounds of 1000m on bike

2:17.0
2:12.3
2:11.5
2:06.6
1:58.0
2:04.7
2:11.6
1:56.8
1:57.6
1:53.2 Personal Best

Total time: 20:82

Comment #134 - Posted by: Matthew Buckle at August 13, 2012 9:49 PM

Row 500m
1:50
1:51
1:49
1:52
1:50
1:52
1:53
1:51
1:52
1:48

29m Been CFing at a non-CF gym for about 6 months. So this workout was perfect. Good one for work travel too.

Comment #135 - Posted by: TJC at August 14, 2012 4:58 AM

M/31/170#
Subbed kb snatches for rows on the even rounds 20kg

runs 1,1:55 3,2:05 5,2:24 7,2:30 9,2:27
Snatches 25 per arm partitioned haphazardly
2,2:11 4,2:15 6,2:45 8,3:15 10,2:08 rnds,time

EPIC PICTURE!!!!!!!!!!!

Comment #136 - Posted by: Eddie C. at August 14, 2012 9:34 AM

Swim (100 yds)
1:45, 1:45, 1:55, 2:10, 2, 2, 2, 2, 2, 1:55
total 19:30

Comment #137 - Posted by: Callum at August 14, 2012 10:49 AM

Mary you look amazing!!!! Hope you and the family are doing great! xoxoxo

Comment #138 - Posted by: Lauren at August 14, 2012 11:21 AM

Fastest 1:51 rd 7
Slowest 1:58 rd 8
All rows 39 min total

Comment #139 - Posted by: Johnh 44/205 at August 14, 2012 11:59 AM

Run
2:10, 2:00, 1:53, 1:49, 1:46, 1:40, 1:37, 1:35, 1:30, 1:22

Comment #140 - Posted by: scfd1_9607 at August 14, 2012 4:12 PM

Short on time so 6 rds:

1:46.8
1:53.3
1:56.8
1:56.7
1:57.8
1:55.6
Total time elapsed including 5 rests: 21:40

Comment #141 - Posted by: Drew m/44/5'10"/168 at August 14, 2012 8:30 PM

Run, Bike, Row, Run, Bike, Row, Run, Bike, Row, Run
33:28

m/24/185lb/5'10"

Comment #142 - Posted by: NZeman at August 15, 2012 3:05 AM

24:59 alternating treadmill 400 and stationary bike 1000 m. My time is low because I forgot to rest. Reading is our friend. If I read it maybe I wouldn't have been this tired.

Comment #143 - Posted by: Scott at August 15, 2012 7:04 AM

All row
Best 1:49
Worst 1:56

M/39/6'0" 215

Comment #144 - Posted by: Sam at August 16, 2012 12:11 AM

Run 10 MPH at 3 incline 10x

Comment #145 - Posted by: Steve at August 16, 2012 6:54 AM

(Run-row-bike)x3 + run

35.46

All rds under 2 min

Comment #146 - Posted by: controlfreak at August 16, 2012 4:37 PM

1.22-1.17-1.24-1.30-1.31-1.27-1.34-1.36-1.38-1.34

Comment #147 - Posted by: nsb at August 16, 2012 8:18 PM

rowed x 4, ran x 6
1:37
1:38
1:38
1:40
1:28
1:22
1:22
1:20
1:20
1:20

Comment #148 - Posted by: lucien at August 17, 2012 6:47 PM

500m rows
1st 6 under 1:55
next 3 1:56 - 1:58
last 1:54.7
total 38:05

Comment #149 - Posted by: David Burns at August 17, 2012 6:58 PM

Warmup:

25 m each of front crawl, breast stroke, back stroke, side stroke

All sets were of swimming

1:47
1:52
1:57
1:58
1:59
2:01
1:59
1:59
1:59
1:54

Total time: 37:25

Comment #150 - Posted by: savetheh at August 18, 2012 1:57 PM

Awesome WOD.
I rowed all 10:

Total time = 34:44
135.6
137.4
134.8
139.4
140.2
142.0
141.5
139.1
137.6
135.9

Duncan Cambridge UK

Comment #151 - Posted by: Duncan at August 19, 2012 11:55 AM

m/38/5'9/182
WU in pool.
Did all 10 rounds swimming using 25 yard pool.
2.08
2.13
2.16
2.13
2.14
2.13
2.20
2.18
2.22
2.14
First WOD back after week off. Swim was a good way to ease back into it.

Comment #152 - Posted by: jrm at August 19, 2012 12:26 PM

Bike, on the road, overall time 33 minutes, including 1.5 to 2 minute breaks between rounds.

Comment #153 - Posted by: Arcticelf at August 19, 2012 4:16 PM

Run: 128 130 130 127 126 130 127 133 130 127

Comment #154 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at August 20, 2012 9:48 AM

10 X 50 mtr row

All sub 1:55.0

Horrible WOD

Comment #155 - Posted by: Mad Max at August 20, 2012 8:09 PM

33:19 run row sequence times improved on each set

Comment #156 - Posted by: Pacers at August 21, 2012 4:23 PM

33:19 run row sequence times improved on each set

Comment #157 - Posted by: Pacers at August 21, 2012 4:43 PM

500m row
m-28-6'-190
1:40
1:45
1:46
1:52
1:48
1:53
1:49
1:45
1:47
1:46

Comment #158 - Posted by: Mario Contreras at August 23, 2012 8:58 AM

Row 500 run 400
Alternate 10 rounds
38:38 total time with rests
37, 5:10, 185

Comment #159 - Posted by: Trajtman at August 24, 2012 3:53 PM

swim
10 x 100ish meters
time: 40:34

m/41/5'8/240

Comment #160 - Posted by: phat boi at August 25, 2012 12:04 PM

swim 200 m - 5 rounds
1:58
2:05
2:04
2:07
1:57
Total: 18:12

Comment #161 - Posted by: Jason O'Dell at August 30, 2012 8:54 AM

Runs: 1:20, 1:17, 1:18, 1:18
Rows: 1:37, 1:41, 1:41
Bike: 2:25, 2:22, 2:17

Comment #162 - Posted by: fathertyme 34/m/6'/175# at September 18, 2012 7:49 PM

10x400m run
All on 1:45, with #7, 9, & 10 @ 1:40

Comment #163 - Posted by: SF at September 24, 2012 6:53 PM

1:27 (all 100m swim) 28.11.12
1:27
1:29
1:31
1:29
1:27
1:27
1:29
1:30
1:30

Comment #164 - Posted by: zenoperegrinus at November 28, 2012 1:01 AM

CFWUx1
1:54-2:27-1:47-2:30-1:46-2:31-1:49-2:31-1:51-2:28
Bike – from bottom of street to entrance to Timerberline

Comment #165 - Posted by: Doug at May 2, 2013 12:26 PM

row x 10
2:02
2:03
1:58
1:56
1:56
1:59
1:59
2:00
1:57


1:57

Comment #166 - Posted by: Don Ross at August 30, 2013 12:44 PM

400m Run:
M/23/5'6"/168
1:01
0:59
1:02
0:59
1:02
1:02
1:02
1:04
1:03
0:58

Comment #167 - Posted by: Kenneth at August 30, 2013 6:47 PM

10x400 run

Time: 31'55"

Comment #168 - Posted by: Mari F/ 25/ 5'4/ 127 at September 8, 2013 6:01 AM

sort of messed this one up, thought it was 1 minute break. but did the rows. no exact times:
fastest around 1:55 slowest around 2:10.

previous:
runs:
each round between 1:15-1:30

Comment #169 - Posted by: Josh/20/180/5'6" at November 28, 2013 7:48 PM
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