August 31, 2012

Friday 120831

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

Post time to comments.

Compare to 120509.

instructionalphoto_HSPU_crop_th.jpg

Enlarge image

Is this a good substitution for handstand push-ups and why?


"Discussing Usain Bolt With Dr. Nicholas Romanov" CrossFit Journal preview video [wmv] [mov] [HD mov]


WOD Demo with Vince Carter - video [wmv] [mov] [HD mov]


"The best way to predict the future is to invent it."
- Alan Kay

Posted by Pukie at August 31, 2012 5:00 PM
Comments

I think it is an acceptable substitution, (working the same muscle groups) I prefer bands because it is the exact range of motion as HSPU but I know there are others who don’t like bands so…

Comment #1 - Posted by: Bill at August 30, 2012 5:14 PM

A good substitution? No. But a good progression - yes. Next step would be to have feet on the block. As pictured, much of the required core strength has been eliminated. The athlete actually has surprisingly good head position... Good line through the torso.

Comment #2 - Posted by: Trueson m39/5'9"/165 at August 30, 2012 5:17 PM

It's an okay progression (there are betters subs). My issues is that it looks like at the bottom of the movement his thighs will be laying flat on the box which would take all the weight off his arms/shoulders/core, he'd just be hanging there.

Even moving forward so his knees are closer to the edge would eliminate that problem.

Comment #3 - Posted by: Keen-NZ at August 30, 2012 5:59 PM

Excellent part of the progression. This typically takes you to 60% of body weight. Encourages upside-down control and balance. Lift one knee for greater load in progression and core control. Faults: move knees to front edge of box, press chest toward box and keep core linear and vertical, open fingers, foam pad for knees.

Comment #4 - Posted by: DJ at August 30, 2012 6:08 PM

10.23 treadmill.

Comment #5 - Posted by: dazzler at August 30, 2012 6:18 PM

Oh God no, not this tired old debate about Bolt's running style. Let it go Nic

Comment #6 - Posted by: Andrew at August 30, 2012 6:18 PM

This CFitter could have better position on the box. We tend to only utlize this position to teach athletes the simple part of getting upside down, with a proper tripod position. The ultimate goal is getting them up against the wall.

Comment #7 - Posted by: Kory Ryan at August 30, 2012 6:37 PM

WTF - that's not Vince Carter!?!

Comment #8 - Posted by: Jeff at August 30, 2012 7:00 PM

Did 4 x 800 on Tuesday with two minutes rest between.

3:10
3:02
2:58
2:52

Going to make up a cross fit endurance running wod tomorrow. Back at it Sunday.

Comment #9 - Posted by: Kurt M/38/185 at August 30, 2012 7:05 PM

It is a way to substitute the inverted position. The stimuli(?) seems to me is quite similar even though intensity of HSPU is much higher in different aspects. It is a good way because it allows someone that cannot do a strict HSPU to develop strength and practice inverted position at the same time. ROM would be different, maybe too different, but as a substitution one has to be permissive as we are not aiming to perform the substitution. Therefor we should analize the substitution and its function, which is to develop the skill and strength necesary to, one day, be able to perform HSPU´s as RX´d.

Comment #10 - Posted by: Blas at August 30, 2012 7:23 PM

Who knows what his physical limitations are due to injury. I think the best sub for HSPU is the wall climb. Chest to floor, chest to wall. 1 for 1.

Comment #11 - Posted by: Mick at August 30, 2012 7:57 PM

LOL @ comment #8. I thought i was gonna see the basketball player for a sec LOL

Comment #12 - Posted by: Ryan at August 30, 2012 8:39 PM

"Vince Carter"
4 rounds for time*
1 dunk over 7' defender
*40 min time cap

Comment #13 - Posted by: Andrew at August 30, 2012 8:42 PM

This is the best path for HSPU, if your intent is to actually do free standing full ROM HSPU. I have been teaching this method for years, and have many progressing through. It really depends on what your goal is. As noted by previous posters, moving knees closer to the edge of the box will scale it up, then going to toes. Arm and shoulder movement on the decent is key as well. Understanding this will make big differences in the mechanic.

Blatent plug here, but timely. I'm running a gymnastics seminar next week Sept 8th at The Cave. Check it out at inthecave dot com in the events section. Contact us if you want to sign up.

Comment #14 - Posted by: Roger Harrell at August 30, 2012 8:49 PM

M/27/185/81
Treadmill(((
3:50
4:06
4:05

Comment #15 - Posted by: Vasily Shchegolev at August 30, 2012 8:50 PM

M/33/5 10"/165

3x800
2:48
3:00
3:02

Comment #16 - Posted by: ram at August 30, 2012 10:32 PM

Agree with Roger (#15), this progression is invaluable. Yes, people cheat, but are encouraged to quickly progress to toes on box, and then toes on box with one leg straight up. I find, at that point, folks are ready for handstand push-ups.

Comment #17 - Posted by: Dan Schmieding at August 30, 2012 10:35 PM

M/29/136# (62kg)

Very thankful for the run today after yesterdays hero. Shoulders are feelin it :D

3x800
3:20
3:43
3:48

Total 10:51

Goal was to go sub 5 for each, was wrapped I got sub 4.

Comment #18 - Posted by: Keen-NZ at August 30, 2012 10:42 PM

I think this is a good substitution for HSPUs if the athlete cannot do wall climbs. Because we do not know how long this athlete has been doing this for a sub it is hard to say what he should be doing. If he has been working HSPUs like this for the last month; as a coach, I would get him to move his knees towards the edge of the box and get his chest closer to the box, and eventually toes on the box in a pike position. then I would move him towards wall climbs and eventually HSPUs with 2 abmats below his head and eventually 0 abmats. I would use bands with some athletes, but only if their core is strong enough to stabilize themselves.

Comment #19 - Posted by: Joe at August 30, 2012 11:59 PM

It's a great substitution!

Comment #20 - Posted by: Aush at August 31, 2012 12:22 AM

I try to train, in this order based upon capacity:

1. DB presses
2. Wall walks/climbs
3. Self-assist on bar racked at ~low-calf height, with spotting of course. This promotes a true upside-down commitment to both position and weight, but still readily allows the athlete a "bail" with a "leg curl" self-assist, but also trains getting into and out of a true, upside-down position.

Just 2 cents!!

FOB Salerno

2 and a wake-up!

Comment #21 - Posted by: james.patrick [M/50/66"/135] at August 31, 2012 12:49 AM

3,01
3,09
3,15

Doing yesterdays hero later today. Anxiety building UP..!

Comment #22 - Posted by: Hennix at August 31, 2012 1:44 AM

3:17
3:14
3:23

Comment #23 - Posted by: TomO/45/M/200 at August 31, 2012 2:52 AM

On treadmill after little training

3:20
3:47
3:48

Comment #24 - Posted by: orkun at August 31, 2012 3:26 AM

m/47/185

2:56, 2:59, 3:05

Comment #25 - Posted by: cosmo at August 31, 2012 3:40 AM

Not a good sub for HSPU. Too much hip utilization and, as the athlete fatigues, plus, box HSPU inevitably become decline push-ups. Dumbell press is better, but even better than that ...

HSPU in 3 steps.
1. crouch in front of the wall with hands on floor, facing away from the wall. Now walk your feet up the wall to an inverted position.
2. perform short rom HSPU touching head to a high surface (3 abmats works for most as a starting point)
3.As strength & skill allow, remove abmats (perform to a lower surface)

Seems to simple, but it works

Comment #26 - Posted by: evan at August 31, 2012 3:41 AM

M/44/5'11"/195

4:05-3:52-3:42

Comment #27 - Posted by: nutfam at August 31, 2012 4:09 AM

5/9/12- 2:55, 2:53, 2:50
Today - 2:45, 2:45, 2:45
Both on treadmill.

Comment #28 - Posted by: ART/M/43/5'5"/148 at August 31, 2012 5:04 AM

Its a good progression. I find that most of our clients (older) don't have the ability to "kick-up" onto the wall so that isn't a option. The knees should be closer, but again a lot of client's mobility isn't there until they have been CrossFitting for a while, so depending on where this gentleman is in his CrossFit life and fitness level, good place to start.

Comment #29 - Posted by: Jimmy at August 31, 2012 5:30 AM

2:46
2:57
3:01

12:46 w/rest (big time pr)

Comment #30 - Posted by: ferb44 169# at August 31, 2012 5:31 AM

Thoroughly disappointed that it wasn't the "real" Vince Carter...

Comment #31 - Posted by: Josh at August 31, 2012 5:33 AM

M/30/230/6' 2"

3:56
4:09
4:16

Surprised myself with the sub 4 on round 1.

Comment #32 - Posted by: JJG at August 31, 2012 5:33 AM

I dont know why I thought a 6'8" guy was going to actually run repeat 800's.

Comment #33 - Posted by: e. miller at August 31, 2012 5:49 AM

It's a good sub. This sub maintains the movement and scales back the body weight. I like to see the athlete's hips above the shoulders to mimic an inverted position.

Comment #34 - Posted by: Brian Sambuco at August 31, 2012 6:05 AM

M/32/5'9"/163

3:01
3:04
2:51

Comment #35 - Posted by: Mark at August 31, 2012 6:12 AM

4 Rounds
500 M Row
Rest 2:00
Total of
14:32
Then
50 Weighted Sits
25 PushUps

Comment #36 - Posted by: dyagg at August 31, 2012 6:13 AM

3:43
3:35
3:20

FOB Salerno

Whew!

Comment #37 - Posted by: james.patrick [M/50/66"/135] at August 31, 2012 6:14 AM

#26/Art, 28/ferb44--great runs!
As for me, not so much.
4:14
3:48
3:45 around the grapevines...exact distance still unknown

Comment #38 - Posted by: Jim R. M/49/5'8"/155 at August 31, 2012 6:14 AM

2:59
2:55
2:56

Comment #39 - Posted by: Biff05 at August 31, 2012 6:37 AM

3:23.3/3:28.3/3:40.2. Average moving pace 7:23 min/mile (8.1 mph), top speed 5:03 min/mile (11.9 mph). Overall I am happy with this, but I would obviously like to improve.

Training for the Disney Wine & Dine Half-Marathon in Nov. I started crossfit to help me lose more weight (in addition to the 35lbs lost since Feb.) I did not anticipate the rapid speed improvement with what amounts to usually no more than a few 200 meter runs a week. Thanks for showing me the way crossfit! For example, before crossfit my 5K was about 29 min. I just ran one the other day at 25:04 which is crazy for me.

Comment #40 - Posted by: Ben at August 31, 2012 6:40 AM

My gym took box HSPU away!

Comment #41 - Posted by: Charles J. Hastings at August 31, 2012 7:10 AM

2:55
2:57
3:08

Comment #42 - Posted by: Steve at August 31, 2012 7:15 AM

No. This is not a good substitution. To improve core strength and stability practice on the basic handstand against the wall. If a person cannot kick up, have someone help them. To improve shoulder strength for the HSPUs do presses or use ab mats to reduce the distance.

This is really a waste of time. It offers a limited range of motion and loses many of the benefits of the exercise. If there are problems with the HSPU, they should be isolated and attacked (either strength, stability, or flexibility). This movement is not worth the time.

Comment #43 - Posted by: Henry at August 31, 2012 7:18 AM

Total:10:26

Comment #44 - Posted by: Ondatree at August 31, 2012 7:18 AM

4:04
4:13
4:20
This was a mean push but REALLY glad I did it! Great Friday workout for sure!!!

Comment #45 - Posted by: Ballgirl45 at August 31, 2012 7:18 AM

Ran on treadmill.
3:00, 3:07, 3:00 Second round I didn't get the treadmill up to speed before it was time to start.

Comment #46 - Posted by: Swanie at August 31, 2012 7:24 AM

Can't yet run so came up with a different WOD:

Complete as many rounds in 8 minutes. Rest 2 minutes, repeat:

40# DB Squat Cleans/10 reps
Burpie into Pull-up/10 reps

Completed 5 1/2 rounds the first cycyle through, 4 1/2 rounds the second cycle. Completely exhausted.

m/26/174/6'1

Comment #47 - Posted by: tmad at August 31, 2012 8:14 AM

The comments clearly show the need for better standardized training and more understanding of progressions, limitations, injuries, etc.
At least he's at a box.

Comment #48 - Posted by: Edward Beck at August 31, 2012 8:15 AM

M/37/186

Round 1... 4:07

Round 2... 3:40

Round 3... 3:20

Total: 10:67

Nice change!!:)

Comment #49 - Posted by: Antoinne at August 31, 2012 8:22 AM

Not the same but closest to the workout: 8 x 400m run, with 90 sec rest between rounds. Average time per round 1.25 min.

Yesterday 3.000m run, time 11.28

Comment #50 - Posted by: Don at August 31, 2012 8:31 AM

Not the same but closest to the workout: 8 x 400m run, with 90 sec rest between rounds. Average time per round 1.25 min.

Yesterday 3.000m run, time 11.28

Comment #51 - Posted by: Don at August 31, 2012 8:34 AM

Treadmill

3:04
2:54
2:50

Comment #52 - Posted by: Jessica at August 31, 2012 8:34 AM

2:54
2:54
2:57

Great to work out in the sunny Eastern PA again! Scotland was beautiful but very gloomy at times...

M/28/5'9"/167

Comment #53 - Posted by: Joel C at August 31, 2012 8:40 AM

Treadmill, m/29/190 10:28

Comment #54 - Posted by: Rick at August 31, 2012 8:48 AM

3,01
3,09
3,15

Doing yesterdays hero later today. Anxiety building UP..!

Comment #55 - Posted by: Hennix at August 31, 2012 9:01 AM

Its a great postition to start from. Ive had clients who had to start from this postion just so they could feel comfortable with doing something where they feel upside down. Sure some athletes can pick it up on the go but from personal experience going into a handstand against the wall can be very intimidating and can freak the shit out of you.
So long story short it is a good start for the average client just keep progressing from this point dont get stuck on it.

Comment #56 - Posted by: tim at August 31, 2012 9:10 AM

2:53,3:06,3:01 @ home

Comment #57 - Posted by: Jdisch at August 31, 2012 9:11 AM

2:54
2:57
2:48

I never mind a WOD in my wheelhouse. And on a beautiful morning to run past Buckingham Fountain in Chicago.

M/36/6'4"/200

Comment #58 - Posted by: Tim Y at August 31, 2012 9:11 AM

Strong work Vince!

Comment #59 - Posted by: Andy Hendel at August 31, 2012 9:23 AM

For me, I felt this exercise was too easy. I should have had my knees farther forward to get the maximum out of this scaled workout, but I think at this point I was tired and just trying to get through the WOD. Strength wise, I believe I am ready to do HSPU's, but I need to overcome my fear of flipping onto the wall.

Comment #60 - Posted by: Jeremy H. at August 31, 2012 9:31 AM

5x800m with 2 min rest between:
3:16
3:26
3:44
3:45
3:44

Comment #61 - Posted by: gb 45/m/71"/185# at August 31, 2012 9:51 AM

M/26/5'6"/155
3:21
3:28
3:34
10:23 total

Comment #62 - Posted by: John at August 31, 2012 10:00 AM

m.32.69.170;
11:00;

3:45 @ 8mph;
3:45 @ 8mph;
3:30 @ 8/9 mph;

Comment #63 - Posted by: djf at August 31, 2012 10:11 AM

2:47
3:37
3:27

Too fast on the first 800, bonked haha.

Comment #64 - Posted by: Dan at August 31, 2012 10:33 AM

Rd1 - 3:02
Rd2- 2:58
Rd3 - 3:00

Comment #65 - Posted by: Energizer Bunny at August 31, 2012 10:47 AM

Rd 1- 3:10
Rd 2 - 3:02
Rd 3 - 3:00

Comment #66 - Posted by: Energizer Bunny at August 31, 2012 10:49 AM

Rxd
8mins 47sec

Comment #67 - Posted by: Cody at August 31, 2012 10:53 AM

on treadmill
2:50
2:46
2:50

Comment #68 - Posted by: MAGNUS at August 31, 2012 11:12 AM

Track:
Total time 8 min 15 sec.
Good workout.
Really enjoyed the hero workout

Comment #69 - Posted by: Eirik Thorsen at August 31, 2012 11:25 AM

m/25/187/6'2"

2:47
3:00
3:02

Compared to - 120509
2:43
2:51
2:56

19 seconds slower than previous... LAME

Comment #70 - Posted by: Shmitty at August 31, 2012 11:30 AM

Total 14:38, 12-14-14 km/h on the threadmill

Comment #71 - Posted by: Per at August 31, 2012 11:52 AM

3:45
3:50
4:00

Comment #72 - Posted by: abh f/26/5'5/130 at August 31, 2012 12:06 PM

Watched the video about the skill transfer of a burpee and felt inspired..... so did 500 of them in 49:25

Comment #73 - Posted by: Tuczemskyi at August 31, 2012 12:11 PM

18:26 on the treadmill

Comment #74 - Posted by: Roger at August 31, 2012 12:31 PM

First wod I've ever done as rx'd! (yeah, yeah - I know anyone could have done it as rx'd - still it's a start)

Treadmill
3:10
3:02
3:01

My treadmill only goes to 10 mph, so I'll have to get creative next time.

Comment #75 - Posted by: Dylan at August 31, 2012 12:43 PM

m/51/5'11"/170

4:08
3:57
3:48

Comment #76 - Posted by: john at August 31, 2012 12:51 PM

M/27/6'0/185

2:35
2:35
2:32

Comment #77 - Posted by: Odysseus at August 31, 2012 12:58 PM

@Comment #49 - Posted by: Antoinne

Umm...10:67, wouldn't that be 11:07? LOL. not meaning to make fun. Just thought it was funny. Good job.

Comment #78 - Posted by: JWG at August 31, 2012 1:06 PM

Wanted to ramp up cardio. Ran 4.75miles in 40 mins
M/37/5'11"/202

Comment #79 - Posted by: gmm at August 31, 2012 1:34 PM

I think this is a great progression but ultimately the athlete needs to get comfortable upside down agaisnt the wall. This is why during a work out I will use a push and then an inverted handstand hold on the wall. the capacity strength wise will come from doing other movements - namely the presses.

Comment #80 - Posted by: T at August 31, 2012 2:16 PM

Jon M/43/5'8"/165

2:50
3:07
3:08

Josh CF Day 3 M/16/5'10"/245
Scaled to 3x400m with 2 min rest, barefoot, not timed.

Comment #81 - Posted by: Jon Craig at August 31, 2012 2:23 PM

m/42/5'8"/175

Track

3:48
4:07
4:15

Comment #82 - Posted by: Mike A. at August 31, 2012 2:36 PM

m/28/5'10"/170

Track

2:43
2:32
2:49

Comment #83 - Posted by: Bonokov at August 31, 2012 2:38 PM

m/40/194

outside on a 420 paved loop with a small hill

2:50
3:12
3:18

Comment #84 - Posted by: Patrick at August 31, 2012 2:47 PM

M/35/5'4"/145lbs
3:00, 3:05, 3:14

Comment #85 - Posted by: Matt Burritt at August 31, 2012 3:02 PM

2:45 (PR)/ 2:54 / 3:00
12:39 total (PR)

Comment #86 - Posted by: mlt at August 31, 2012 3:26 PM

3:22
3:14
3:17

Comment #87 - Posted by: m/42/6'3'/225# at August 31, 2012 3:38 PM

Three rounds for time of
spinning 2000 meters
Rest 2 minutes

2:47
2:57
2:50

Comment #88 - Posted by: lucio1928,M/40/184cm/96kg at August 31, 2012 4:10 PM

3:45-3:50-3:51

Comment #89 - Posted by: shane at August 31, 2012 4:19 PM

As rx'd, 13'. Luke track, ~100F, windy.
5/12/12:
3x 1mile intervals, 5' rest.
just under 7' pace first 2, last mile 6:45
LBJ park (??)
7/27/11:
sub'd 3xrds 500m row, 2' rest
2:50, 2:50, 2:49
1/24/11:
14:29
Hoping it was longer than 800m
Uphill out, downhill back
curb to signpost on running trail

Comment #90 - Posted by: Ajax at August 31, 2012 4:54 PM

13 min flat. Needs work!

Comment #91 - Posted by: JonMac at August 31, 2012 4:56 PM

10:49 total

Comment #92 - Posted by: jason rose at August 31, 2012 5:33 PM

3:10
3:15
3:19

Comment #93 - Posted by: Brett (M/24/188cm/77kg) at August 31, 2012 5:38 PM

M/27/5'7"/153

Time: 13:10 (rests included) treadmill as Rx'd

Comment #94 - Posted by: Fidencio Hinojosa at August 31, 2012 5:50 PM

m/28/6'1"/265

5:07
5:26
5:42

Been out of the game way too long. I feel that 45# that I have put on.

Comment #95 - Posted by: Rob Jax at August 31, 2012 5:54 PM

TT 16:50

Comment #96 - Posted by: David Burns at August 31, 2012 6:00 PM

1. 2:56
2. 2:56
3. 2:54

Ft. Stewart.

Comment #97 - Posted by: Justin_b at August 31, 2012 6:00 PM

3Rds
Run 800m/rest 2 minutes
1. 3:03
2. 3:44
3. 3:34

Comment #98 - Posted by: saganamooo at August 31, 2012 6:04 PM

M/24/5ft10in/145#

3 rounds of: Run 800m, rest 2min
2:54
3:23
2:31

+ AMRAP Burpee pullups in 6min (34 reps)

Comment #99 - Posted by: trudd at August 31, 2012 6:09 PM

3:35
3:49
3:50

M/39/176

Comment #100 - Posted by: Shane at August 31, 2012 6:10 PM

2:51
2:48
2:50

Comment #101 - Posted by: sebastian m/43/180/6'2" at August 31, 2012 6:10 PM

F/42/5'7"/153

Track

3:44
3:46
3:53

Only rested 800 seconds between rounds. Hot, dry and windy out today but I felt great!

Comment #102 - Posted by: ker at August 31, 2012 6:37 PM

Oops I meant 80 seconds, not 800 seconds!

Comment #103 - Posted by: ker at August 31, 2012 6:52 PM

3:14, 3:19, 3:34

Compare to:
120509 - 3:13, 3:18, 3:42
111116 - Push up clock; 17 minutes + 13 (166 push ups)
110124 - 50 Push Ups/500 DU's/50 Push Ups;
19:49

Comment #104 - Posted by: B. Rhaly at August 31, 2012 7:33 PM

3:36
3:51
3:48

First time all under 4:00.

Comment #105 - Posted by: Sinal M/33/5'9"/216 at August 31, 2012 7:42 PM

Ran at Blue Flame Stadium track
3:41; 3:28; 3:13 as rx'd
really tight hamstrings the first round, but the last 2 felt good

Comment #106 - Posted by: SB at August 31, 2012 7:49 PM

3:15,3:43,3:33

Comment #107 - Posted by: Gerard Dawson at August 31, 2012 7:54 PM

Caitlyn 12:03 (2rds)
Nicole R 12:20 (2rds)
Kyle 16:02 (2rds)
Aly 18:05
Seth 18:27 (1corner)
Austin 19:50
Amanda A 11:06 (2rds/rower)
Jason 13:05
Ricky 10:39 (2rds)
Katie 15:10
Jacob 15:42
Lil Kim 15:33
Connor 15:41
Alison 16:10
Emma 15:06
Meghan V 15:20
Frankie 16:18
Mama V 19:08
Darka 7:24 (parkinglot)
Mr. Wonsil 18:30

Comment #108 - Posted by: BFCC at August 31, 2012 8:22 PM

M/30/230/6' 2"

3:56
4:09
4:16

Surprised myself with the sub 4 on round 1.

Comment #109 - Posted by: JJG at August 31, 2012 8:55 PM

M/24/6ft2/262lbs

posting the slowest time of the day, I do a lot of Olympics lift and im big and strong but cardio/endurance are my weaknesses right now

4:40
4:21
4:05

Didn't think I was pacing myself but my time improved each round. Maybe because I didn't warm up enough.

Comment #110 - Posted by: Greg Prior at August 31, 2012 9:48 PM

M/25/6'3"/325

-total with rest 27:48.7
-total without rest 23:48.7
-lap 1: 7:03.7
-lap 2: 7:45.2
-lap 3: 8:59.4

Comment #111 - Posted by: Jones at August 31, 2012 10:41 PM

12/09/01 3:24; 3:16; 3:18
12/05/09 3:56; 3:47; 3:34

Comment #112 - Posted by: DPL at August 31, 2012 11:42 PM

3:39
2:59
3:15
Distances trackes with sports tracker.

Comment #113 - Posted by: Körri at September 1, 2012 1:03 AM

Male/29/6'3"/240

3:22
3:22
3:23

Comment #114 - Posted by: Robby at September 1, 2012 4:05 AM

4:04,4:04,3:50

Comment #115 - Posted by: preacherman at September 1, 2012 4:58 AM

F/42/5'6"/145

4:16
4:15
4:15

slow but consistent :-)

Comment #116 - Posted by: mom to five at September 1, 2012 5:03 AM

m/6'2/218/36
run on treadmill
1-3:45 8 mph
2-3:20 9 mph
3-3:00 10 mph

Comment #117 - Posted by: redneck01 at September 1, 2012 5:15 AM

40 y/o M 228lb
total tine was 17:42
only timed my last 3 laps
2:09
2:14
2:08
got done right as the rain was starting to hit

Comment #118 - Posted by: Darrin Plank at September 1, 2012 5:23 AM

2.36
3.03
3.08

Comment #119 - Posted by: husar at September 1, 2012 6:42 AM

15:38

Comment #120 - Posted by: myles456 at September 1, 2012 8:16 AM

M/22/5'11"/185
15:14.2

treadmill, unfortunately.
did after crossfit total

Comment #121 - Posted by: Miles Forks at September 1, 2012 8:30 AM

3;35
3;42
3;47

Comment #122 - Posted by: Deadlift Dave at September 1, 2012 8:32 AM

1 3:04

2 3:02

3 3:00

Comment #123 - Posted by: Jfurtado at September 1, 2012 9:14 AM

DND
Sinus cold FLS
M/54/6’/200

Comment #124 - Posted by: Pete In Sun City at September 1, 2012 11:12 AM

M 22/5'7"/150

2:56
3:02
3:08

Bad runner...

Comment #125 - Posted by: Fabian at September 1, 2012 11:36 AM

2:55
2:53
3:10

Comment #126 - Posted by: Otto at September 1, 2012 12:19 PM

treadmill:
6:22 pace
6:22 pace
6:11 pace (slowed down to 6:22 for last .2)

Comment #127 - Posted by: georgecole3 at September 1, 2012 12:43 PM

Treadmill:
3:06
3:06
3:04

Comment #128 - Posted by: HOL at September 1, 2012 2:24 PM

330 each round. 400m are steep uphill other 400 are slow downhill

Why so many treadmills? Plenty of ways to track 800m.

Comment #129 - Posted by: Blake at September 1, 2012 4:14 PM

4:31, 4:19, 4:00

Maybe I'll warm up next time. I hate running.

Comment #130 - Posted by: Benny M/43/74"/225 at September 1, 2012 5:25 PM

3:58
4:01
4:05

While pushing my kid in a jogging stroller.

Comment #131 - Posted by: Chuck at September 1, 2012 6:03 PM

3:30, 3:34, 3:29

Comment #132 - Posted by: scfd1_9607 at September 1, 2012 6:19 PM

As Rx. My GARMIN forerunner 205 (which is ancient) actually had a feature that let me run a preplanned distance and then it timed my rest for 2 minutes and started again for 3 rounds. It rocked!

2:45
3:01
2:59

Comment #133 - Posted by: Doug at September 1, 2012 8:01 PM

M/31/5'8"/196

4:06
4:07
4:10

No track available, one hill on the route. (excuses, excuses, I know...)

Comment #134 - Posted by: Martti at September 2, 2012 3:40 AM

M/29/5'10"/170

3:16
3:21
3:05-- dug deep on the last one!

Comment #135 - Posted by: Adam at September 2, 2012 4:49 AM

M/27/5'11"/187

2:50
2:51
3:10

8:51

Comment #136 - Posted by: Drew B. at September 2, 2012 5:17 AM

M/33/6'2"/222

3:26
3:18
3:03

9:47 total

Comment #137 - Posted by: Wyatt Rush at September 2, 2012 10:00 AM

2012-09-01: DNC
2012-05-08: HP@12/8/2.
2011-11-16: HP@12/9/2. Fail. 5m row/25mns. 
2011-08-02: HP@12/9/2.
2011-01-24: HP@12/9/2. Fail.

Comment #138 - Posted by: gs at September 2, 2012 3:37 PM

11mph on treadmill:

2:46
2:46
2:50

Comment #139 - Posted by: dsm19 M / 33 / 6'0 / 210 at September 2, 2012 3:37 PM

2:30, 2:38, 2:45

Comment #140 - Posted by: therozfather. 31/M/194 at September 3, 2012 7:50 AM

J & C
@ home Relay style around 800m loop
18:43

Comment #141 - Posted by: Jeff & Charity @ CF Snohomish at September 3, 2012 8:18 AM

2:45
2:46
2:43

Comment #142 - Posted by: Jack B. at September 3, 2012 7:36 PM

3.12
2.51
2.45

8min 8 secs

Comment #143 - Posted by: Cathair K at September 3, 2012 10:16 PM

3:24,3:33, 3:19 on treadmill

Comment #144 - Posted by: leibc2 at September 4, 2012 7:57 AM

3:13
2:58
3:07

Comment #145 - Posted by: plyshag at September 4, 2012 9:54 AM

Day 127
Made up this WOD after WOD Tue - 120904
1) 3:22
2) 3:07
3) 2:49
Total including rest: 13:18
Compared to 120509 (Day 9)
1) 3:45
2) 3:22
3) 3:08
Total: 14:15
Beat it by almost a full minute!

Comment #146 - Posted by: fargingbastige at September 4, 2012 11:49 AM

Did this one on a very hilly road, and in what seemed like 100% humidity in Virginia, so that is my excuse for a terrible time

3:25
3:36
3:52

Comment #147 - Posted by: Saam at September 4, 2012 3:18 PM

M/44/185

3:25
3:25
3:35

More better faster

Comment #148 - Posted by: Marty at September 4, 2012 4:10 PM

3 x 804.672 m

3:24
3:28
2:38

guess I sandbagged the first two.

Comment #149 - Posted by: Crossfit Chris at September 4, 2012 6:06 PM

12:24 Rx (including 4 min rest)

Comment #150 - Posted by: fathertyme 34/m/6'/175# at September 4, 2012 7:45 PM

50/M/180
No watch but completed

Comment #151 - Posted by: Zim at September 5, 2012 12:00 PM

PR 3:21

Today

3:27 3:48 3:49 about average times compared to all the other times I did this

Comment #152 - Posted by: cleveland at September 5, 2012 6:23 PM

total inclusive of 2 rest periods is 13'16'', so net would be 9'16''
awesome wod as expected!
best

Comment #153 - Posted by: Matteo at September 7, 2012 2:56 AM

Total time:

12:02 (average of a 2:41 800m)

Post-WOD:

200 DUs

Comment #154 - Posted by: savetheh at September 7, 2012 5:58 PM

3'35"
3'26"
3'20"

Comment #155 - Posted by: RAD at September 8, 2012 3:52 PM

3:06
3:17
3:12
------
13:35

Comment #156 - Posted by: MikeyPaul/m/30/170/5'8" at September 9, 2012 6:21 PM

3:32
3:20
3:40

Comment #157 - Posted by: Chris O. M/42/5'10"/202 at September 11, 2012 3:27 PM

2.55-3.13-3.18

Comment #158 - Posted by: nsb at September 11, 2012 8:21 PM

m/38/5'9/180
CFWU-3. Lower body only. Give chest a break. Row 500m.
15:50-3.00, 3.18, 3.33
Really disapp w/results. Thought maybe I'd be faster since I haven't been working out as much. Still trying to adapt fully to Paleo after hiatus. Pushing HARDER on LAST ROUND would've yielded better total time.
5/9/12:
3.04, 3.13, 3.24=15:40
Disapp w/results, esp since I've been doing endurance work. Did not cut corner in Clubworx parking lot. Don't know if I did last time or not. Terrible job pushing on last round.
11/16/11:
2.58, 3.11,3.13 15:22 ttl
7/27/11:
2.52, 3.09, 3.08. 15:09 ttl

Comment #159 - Posted by: jrm at September 15, 2012 7:37 PM

44/m/176cm/72kg

3:17
3:21
3:25

At 98 cadence, next time at 100. Sore from 95 pound barbell lunges yesterday.

(last time 3:14, 3:21, 3:24)

Comment #160 - Posted by: Memuc at September 16, 2012 9:55 AM

on treadmill
5:04
4:31
4:31

m/41/5'8/240

Comment #161 - Posted by: phat boi at September 22, 2012 11:23 AM

New course round block.
Run: ~810m
Rest: 2min
3 rounds, 3:09, 3:08, 3:22.

Comment #162 - Posted by: Harpo m/45/5'7"/145 at October 5, 2012 3:24 PM

Today did:
3:33
3:49
4:07

Last time did:
3:42
3:36
3:39

Time before was:
3:22
3:38
3:43

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

Comment #163 - Posted by: SF at October 30, 2012 2:48 PM

2:32pb,2:39,2:53 AV compound (800m) 11.12.12

3:08,3:09,3:11 28.07.12 t/m @ 3% 15.5kph
2:43(pb),3:00,2:57 16.12.11
3:17,3:26,3:22 09.08.11 t/m @ 3% 13-16kph
3:27,3:40,3:41 24.01.11 t/m @ 3% 13-16kph

Comment #164 - Posted by: zenoperegrinus at December 11, 2012 3:03 AM

20/m/5'10/180

3x 800

2:15
2:25
2:30

right down my alley

Comment #165 - Posted by: Javier Angel at February 5, 2013 10:11 PM

M/31/6'1"/180
2:55
3:00
3:00

Comment #166 - Posted by: Matt at February 6, 2013 3:17 AM

CFWUx2
3:52-3:49-3:50
At gym. Hill made it slower?

Best:
3:29-3:21-3:17 (at home)
3:27-3:28-3:18 (Eastlake track)

Comment #167 - Posted by: Doug at May 28, 2013 6:42 PM
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