February 6, 2013

Wednesday 130206

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

Jason Hoggan 2:43, 2:42, 2:53. Post time to comments.

Compare to 120831.

DaveRe_AtlasStone400.jpg

Enlarge image

Andrea Pontones.


"Simplifying the Deadlift" with Coach Glassman - video [wmv] [mov] [HD mov]

Posted by Pukie at February 6, 2013 5:00 PM
Comments

Can we please get the wod demo videos back??? It really helps with the motivation. As a home gym crossfitter it also helps me feel like part of the crossfit community. Plus I just plain love seeing people share in the pain

Comment #1 - Posted by: Matt at February 5, 2013 5:17 PM

I agree with Matt, comment #1. Wod Demo's rule and motivate me, too. Although this one is pretty self explanatory :p

Comment #2 - Posted by: Leon at February 5, 2013 5:18 PM

Pease, we want wod videos back!

Comment #3 - Posted by: Beto at February 5, 2013 5:41 PM

Where it says compare, click on the number. That is the WOD demo.

Comment #4 - Posted by: Chris at February 5, 2013 5:42 PM

Maybe Pukie could at least give us an explanation as to why there are no NEW WoD Demos as of late? At the very least...

Comment #5 - Posted by: JA at February 5, 2013 5:49 PM

I'm new to this, just about 5 weeks. But it's really not that complicated to figure out these workouts.

Comment #6 - Posted by: JR at February 5, 2013 5:53 PM

Nailed this one on the head, I felt a running wod coming.

Definitely tough on the legs after doing front squats, box jumps, kb swings and wall balls yesterday.

800 m - 3:30
800m - 3:38
800m- 3:34

On treadmill at 1 percent incline.

Comment #7 - Posted by: hollyhog at February 5, 2013 5:54 PM

What happened to the WOD demos? really liked those

Comment #8 - Posted by: Zach Switzer at February 5, 2013 6:15 PM

I'm coming off of an injured prior injury (broken leg...I tried to run too fast too soon and damaged the still healing soft tissue) and I still can't run. I can, however, row. What would be a good distance on the C2?

Comment #9 - Posted by: dani lox at February 5, 2013 6:34 PM

#12 Dani Lox for Run to Row conversion:
For every 100m add 25m so:
800 + (8*25) = 1000m

Comment #10 - Posted by: ckatech at February 5, 2013 6:39 PM

...and I think they are asking for WOD demos in general, not necessarily for this one; there's no need to be a jerk.

Comment #11 - Posted by: dani lox at February 5, 2013 6:39 PM

WOD demos would be nice.

Comment #12 - Posted by: James M/30/5'7"/155 at February 5, 2013 6:40 PM

HQ- how bout a new HERO WOD for US Navy SEAL Chris Kyle?

Comment #13 - Posted by: Burk at February 5, 2013 6:41 PM

Good to know. Thank you!

Comment #14 - Posted by: dani lox at February 5, 2013 6:41 PM

I want the demos back to.

Comment #15 - Posted by: gretnaeer at February 5, 2013 6:44 PM

@10 - well said

Comment #16 - Posted by: Charles at February 5, 2013 6:47 PM

+1 wod demo

Comment #17 - Posted by: Anon at February 5, 2013 6:49 PM

I agree with #1, I am a home crossfitter as there is no crossfit box near me. The WOD demos really help with motivation and I always learn key technique pointers from them. Pukie PLEASE BRING THE DEMO BACK!

Comment #18 - Posted by: Jon at February 5, 2013 6:52 PM

Demos are obviously helpful. But today we have a video of the man himself coaching the deadlift. That's a pretty rare and special video.

I vote for more videos of G.

Comment #19 - Posted by: AllisonNYC at February 5, 2013 7:06 PM

we need the wod demos back!!!!for those of you that dont get it, they were awesome for technique, get to know all the other boxes out there and many reasons. crossfit.com is not the same without them

Comment #20 - Posted by: david at February 5, 2013 7:20 PM

I'm with #1 . . . Got an old school two car garage "box" outfitted to WOD with a dozen folks during the week . . . The demo's connect us to the CF community & really psych us up for the next days WOD . . . BRING BACK THE WOD DEMOS! . . .

Comment #21 - Posted by: IronMikeMercury at February 5, 2013 7:20 PM

Hey #10 & #11 . . . Give the rest of us a break . . . We know this one is "just running" . . . It's still nice to have a demo . . . No one's "whining" so don't be jerks . . .

Comment #22 - Posted by: IRonMikeMercury at February 5, 2013 7:32 PM

I agree with #16! Please honor Chris Kyle with a Hero WOD.

Comment #23 - Posted by: Roady at February 5, 2013 7:42 PM

Any explanation on the no more demos??

Comment #24 - Posted by: Antoinne M/37/190 at February 5, 2013 8:17 PM

Maybe they are busy with things? I want the Wod Demos back too but they know our concern. I don't like seeing this wall a complaining board. Lets talk positive and stop bitching. Lets do this.

Comment #25 - Posted by: Bobby Evans at February 5, 2013 8:21 PM

what a bunch of stoners....

Comment #26 - Posted by: russ at February 5, 2013 8:34 PM

#1 i'm in the same "boat" have a little box in my
Back yard and love the demo videos! Wish they
Would come back. Noone is free loading here, we just
Like to have the demo..

Comment #27 - Posted by: Joshua k at February 5, 2013 8:49 PM

Seriously? Not comments on the awesome video of Coach Glassman at work? That vid was sweet. It was a great reminder for me to watch for those simple patterns that are inherently part of good functional movement. Also, that I too can always try again to "simplify" the way I teach good functional movement.

P.S. You'd think after a while HQ would just stop posting all these complaints about "WOD demo," or rather the lack thereof. The fact that they do keep putting these posts up is actually kind of funny.

P.P.S. Are there any hero WODs for Border Patrol Agents?

Comment #28 - Posted by: Moe at February 5, 2013 9:13 PM

On the WOD demos...clearly most CFers that use the main site WOD like them. And I'm sure HQ has heard the message loud and clear and either is working to bring them back or has a reason to stop loading them. But I doubt more requests are going to help, and the snarky comments on both sides aren't good for the CF community. So...how 'bout something else to talk about? Like the pic of the atlas stone lift?

As for me...eagerly anticipating a tough series of rows in the morning. Can't run around my farm in the dark.

Comment #29 - Posted by: Jim R. M/50/5'8"/160 at February 5, 2013 9:19 PM

We have 5,000+ affiliates eager, capable, and qualified to demo WODS. Don't look to us to elaborate on the obvious. Ours is to perform the common uncommonly well, or we'll remain silent. Ours is to deliver what is marked in its simplicity and effectiveness. The publishing beacons for CF Inc are virtuosity and elegance; recent changes reflect these longstanding operating principles.

Comment #30 - Posted by: Coach at February 5, 2013 9:30 PM

@ everyone wanting the demos. if you just simply click the link after "compare to" you will find an old demo. There is no need to repeat a demo already in the bank.

Comment #31 - Posted by: Richard C at February 5, 2013 10:03 PM

Too easy. I guess tomorrow will be something special, guys.

Comment #32 - Posted by: Antonio at February 5, 2013 10:06 PM

plus the open is right around the corner and i'm sure they are expecting way too many participants. The number of competitors will surely increase from last year so i believe they are probably working to make it is as smooth as last years, hiccups in that level of competition can be costly. the demos will return, have faith ;)

Comment #33 - Posted by: Richard C at February 5, 2013 10:06 PM

You need a WOD demo for an 800m run??

I for one think a technique explanation, some details on how to approach to the WOD (for newbs to firebr's), a few do's/don'ts, and things beyond the obvious should be illustrated more.

No need to make it long - just interesting. Journal's great and I'm sure it'll hit that stuff soon.

An 8 year vet

Comment #34 - Posted by: Trevor at February 6, 2013 12:29 AM

m/47/180

3:04, 3:31, 3:27

Comment #35 - Posted by: cosmo at February 6, 2013 2:06 AM

The WOD demos would really be welcomed back, I too have a home setup, I watch them at work to help fire me up for my workout after work. New to crossfit and loving it.

Comment #36 - Posted by: Steve W at February 6, 2013 2:10 AM

Guys you really need a WOD demo for 800 mt run????
However the demo is in "Compare to 120831".
Check!!!!!

Comment #37 - Posted by: Raffaele at February 6, 2013 2:13 AM

3:32, 3:29, 3:30

nice to do a running wod again. loving the mainsite at the moment. always just enough to take you to the limit and just enough to keep you progressing.

first 200m on the third run was a real breather. i have shite technique and stumpy legs.

Comment #38 - Posted by: phil brown at February 6, 2013 2:27 AM

M/40/111/6'3"
5.13
5.14
6.11

Comment #39 - Posted by: bretty72 at February 6, 2013 2:27 AM

M/27/6'0/180

2:27-2:35-2:32 Rx

Comment #40 - Posted by: Odysseus at February 6, 2013 2:34 AM

#29 - If 3 800 meter repeats are easy, you're not doing it right. No offense meant but any WOD could be easy or hard depending on how you attack it. Going hard for 800 can be a serious trip to the pain cave if you go 110%.

Comment #41 - Posted by: go kart mozart at February 6, 2013 2:39 AM

TODAY-
2:54
2:51
2:48

LAST-
2:45 X 3

Comment #42 - Posted by: ART/M/44/5'5"/150 at February 6, 2013 2:39 AM

5x800m with 2 min rest between:
3:13
3:17
3:20
3:25
3:16

Comment #43 - Posted by: gb 45/m/71"/185# at February 6, 2013 3:01 AM

Great workout, since it's one of the few sunny winter days in Germany :)

3.19 / 3.24 / 3.43

really exhausted at the end...

Comment #44 - Posted by: Andreas at February 6, 2013 3:56 AM

Hurtin' from yesterday's WOD. But I still love to run...
2:39 (Overzealous)
3:08
2:59

Comment #45 - Posted by: East at February 6, 2013 3:56 AM

3:19
3:14
3:08

No rest in between
M/32/180/6'3"

Comment #46 - Posted by: Seth at February 6, 2013 4:25 AM

3:00, 3:02, 3:09

PR by 5 minutes!
120831: 4:33, 4:51, 4:47

Comment #47 - Posted by: Joe Northside m/34/70"/210 at February 6, 2013 4:33 AM

On a treadmill

5, 4'47, 4'31

Comment #48 - Posted by: Manuel Glez at February 6, 2013 4:39 AM

The whole thing about a community is sharing information.

In a time where acquisition, investment firm, "unbuyable" slogan, Sponsor etc... is so ever involve in the sport, removing something that everybody is so use to watch everyday without any information send the wrong message in the community.

Now, removing the WOD demo is not a "big deal" in itself.
I know I can hit the link "compare to", that is not the point!
But what will be next ?
The WOD will go missing too ?

Without information from HQ, we could, and with reason, think that, yeah.

Knowledge is half the battle, CAMON HQ!

Comment #49 - Posted by: Mat at February 6, 2013 5:06 AM

M 42/192/6'0"
3.24
3.15
3.15

Comment #50 - Posted by: Mike at February 6, 2013 5:15 AM

M 42/192/6'0"
3.24
3.15
3.15

Comment #51 - Posted by: Mike at February 6, 2013 5:17 AM

F/42/5'6"/145

4:26
4:07
3:58

It's 25 degrees out there; I told myself I didn't have to be fast, just had to run. Goal for me should be sub 4:00.

VERY helpful DL instruction--thanks, Coach!

Comment #52 - Posted by: mom to five at February 6, 2013 5:30 AM

3x1000m rows
4:04 (2:02.4/500 average)
4:03 (2:02.3 av)
4:01 (2:01.7 av)

Comment #53 - Posted by: Jim R. M/50/5'8"/160 at February 6, 2013 6:14 AM

1 x 4:50
2 x 4:42
3 x 4:23
Started off slow because I was trying to figure out the best route for the run. Took a while to get used to the running, and the first two had a turn in the final 100 feet so I settled on one that had a straight away of about 3 - 400 meter so I could make a break towards the end and have a eye on the finish line. Next time I will warm up better before starting and run the third route three times.

Comment #54 - Posted by: BW at February 6, 2013 6:23 AM

3:07.6
3:20.0
3:33.8

Comment #55 - Posted by: Damon S. at February 6, 2013 6:33 AM

@ #13 Burk...

Not that I have any ties with HQ, but just as with Hero WOD "Glen" which came exactly 1-month after his passing, I would expect to see a "Kyle" Hero WOD on a date that has a connection to a significant event or accomplishment in his life. With a career as decorated at Kyle's you know its just a matter of time.

Comment #56 - Posted by: SB at February 6, 2013 6:44 AM

M/45/5'8"/219

6:53
5:16
accidentally hit stop button on treadmill on 3rd
2nd month on CF, defiantly finds your weaknesses

Comment #57 - Posted by: mike at February 6, 2013 6:47 AM

4:11
4:12
4:45

Done at local HS running track.

Comment #58 - Posted by: Roy at February 6, 2013 7:21 AM

2013-02-06: Row 3X.8@10mins.
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 #59 - Posted by: gs at February 6, 2013 7:28 AM

2:56, 3:07, 3:02 - Hilly out and back

Comment #60 - Posted by: Jetté 43/M/5'11"/175 at February 6, 2013 7:34 AM

I really moss the demo videos as well, it/s my lunch time entertainment/motivation

Comment #61 - Posted by: James at February 6, 2013 7:35 AM

38/m/174
1% incline treadmill
3:37
3:26
3:20

Comment #62 - Posted by: ffkwill at February 6, 2013 7:37 AM

Hi everyone! For the WOD demo, click on the compare to number( not always available..). It'll redirect you to the WOD...

Comment #63 - Posted by: Giuseppe at February 6, 2013 7:38 AM

Good morning,

I posted on the demo stuff yesterday but it never came out of the filter (proving that the filter should not be taken personally).

All of the strum und drang about the demo videos, especially the supposition as to why they've been absent for a few days, is really nothing more than wasted electrons. For 8 years now the best, most accurate reason for stuff like this on the Main Page of CrossFit.com has been "because." Really. That's it.

The WOD demos are a relatively new phenomenon. If you click back a few times on a WOD you'll realize that they were not a part of the daily posting a couple of years ago. Indeed, the Newbie Chronicles are rather redundant bordering on unnecessary if there's a demo unless you can't get video for some reason (eg you are in Iraq). The implication that we are being deprived of some core part of the daily posting is silly.

I kinda like the demos, too. Not so much for the technical teaching (I'm pretty OK with that now) but more to see other boxes and "meet" other coaches. But let's not skip over the fact that the demo videos are not universally beloved. It must stick in the craw of the videographers, coaches, athletes, and HQ Media Group to read the incessant criticisms about the demos. Form naz!'s, complaints about regular athletes and their regular time/form, complaints about L1 trainers and Games athletes and their unobtainable scores. Seriously, a b!tch for every option. Sheesh.

On top of that we should really acknowledge the cost of the videos, especially those shot on the road at Affiliates. Travel, time, streaming...it ain't free, although it's certainly free to all of us here in the cyber-gym. And don't bring any of that "HQ makes boatloads of $$ and we deserve stuff like that for free blah blah blah" crap. This huge resource, CrossFit.com, and the programming from the source is free. Every day. Since like 2003.

I have no insight into why the demo's aren't here and frankly I don't expect to receive any. I'm just like the rest of you, just another punter checking in to the cyber-gym for my WOD. Stuff like this has happened for years, little or no communication from the mother ship and all. It is what it is, and nothing has substantially changed it over the years. Don't take it personally.

I do like the demos and I do miss 'em. But I'm still so ridiculously to the good here with my free workouts, my free resources, and all that cool stuff on the CFJ for all of $25/year.

Let's all relax. The Open's coming. We need to save our energy!

Comment #64 - Posted by: bingo at February 6, 2013 7:45 AM

Rx'd
2:52
2:53
2:55

Comment #65 - Posted by: phill 37°21'41"N 118°23'43"W at February 6, 2013 7:56 AM

M/40/5'10"/193lbs

First time doing any type of running in quite some time. I'm an old, slow turtle.

3:55
4:13
4:17

Never Quit!

Comment #66 - Posted by: Playoff Beard at February 6, 2013 7:57 AM

Went on a nice 3 mile jog w/ my wife then.

800 meters x3 w/2min break

3:31
3:38
3:41

Comment #67 - Posted by: c-los at February 6, 2013 8:01 AM

M/40/5'10"/193lbs

3:55
4:13
4:17

First time running in quite some time, blah.

Never Quit!

Comment #68 - Posted by: Playoff Beard at February 6, 2013 8:07 AM

Solid point Coach, makes perfect sense to post only videos of virtuosity.

Comment #69 - Posted by: michaelc at February 6, 2013 8:09 AM

I for one am simply gratified that crossfit.com is still up and running, still as excellent as ever, and always improving. On top of that, a rare and characteristically elegant post by Coach. On top of that, an AllisonNYC post! The only thing that could top this would be another AllisonNYC video diary!

Comment #70 - Posted by: Steve Cole at February 6, 2013 9:04 AM

First time to post. Crossfitting for a month now.
Rx'd
3:17
3:05
3:01

First time I felt like I was actually able to hang in there.

29/M/170#/5'10"

Comment #71 - Posted by: Bubba Badgett at February 6, 2013 9:10 AM

M/49/5'8"/214

As RXd

3:34; 3:59; 3:57

Crap I'm old! Love to get out and run once in a while though. Way to rock it CF and the WOD demo was very informative, although I was expecting a different Vince Carter!

Comment #72 - Posted by: Mike/UT at February 6, 2013 9:14 AM

3:20
3:21
3:15

Ran in a strong wind which wasn't fun.

M.38.175.5'10" - Grantham, UK

Comment #73 - Posted by: Dom H at February 6, 2013 9:21 AM

1.)3:25
2.)3:09
3:)2:57
Total: 9:32(pr)
Last time 11:07 in August
M/37/190

Comment #74 - Posted by: Antoinne M/37/190 at February 6, 2013 9:25 AM

re-read comment 30 people! thanks for the comments coach and the demo on the deadlift!

Comment #75 - Posted by: mark hooper at February 6, 2013 9:28 AM

3:45
3:30
3:29
Rx'd
M/31/205
Could have gone a bit faster but the treadmill felt like it was going to fall apart..
Love the site

Comment #76 - Posted by: Tim at February 6, 2013 9:32 AM

Changed to:

Three rounds for time of:
Row 1000 meters
Rest 2 minutes

3:49, 3:59, 4:04

Comment #77 - Posted by: Kevin C. (M/53/5'11"/175) at February 6, 2013 9:45 AM

M/40/5'10"/193lbs

3:55
4:13
4:17

Comment #78 - Posted by: Playoff Beard at February 6, 2013 9:48 AM

M/42 years old/5'11"/156 lbs.

Looong layoff with a respiratory virus in January, this is only my 2nd run in 5+ weeks, but did short WODs in the basement and lots of dead lifts and front squats. Managed 2:42/2:33/2:32 with a 1:00 rest after the first repeat and a 2:00 rest after the second. Wore Vibram KomodoSport LS, 34 degrees outside and windy.

Comment #79 - Posted by: John Yanzuk at February 6, 2013 9:50 AM

love coach, love crossfit, love affiliates (wish I had one), but I never would have become a crossfitter if I were dependent on access to an affiliate

bring back rest day articles too!

Comment #80 - Posted by: Jeff - 6/205/41 at February 6, 2013 9:53 AM

Coach!!!

Simple and elegant deadlift instruction. The model ain't hard to look at either!

Thanks!

Comment #81 - Posted by: Rene Forestier at February 6, 2013 9:54 AM

sub'd 1000 meter row (achilles tendons still a little too sore and I'd like to shoot hoops tomorrow night).

4:47
4:39
4:58 (had to row like a loon to keep it sub-5:00)

Comment #82 - Posted by: kcsportsdoc at February 6, 2013 10:08 AM

M/39/158/5'9"

Did this on the treadmill

3:18
2:53
2:51

Felt really good about that workout. Although I know if I was eating paleo and drinking less popthen the times would be less. I'm telling you, the 23rd flavor in Dr Pepper is CRACK. I can't get off it.

Comment #83 - Posted by: Paul at February 6, 2013 10:32 AM

m/24/170cm/170lbs

15 minutes flat.

Comment #84 - Posted by: juden at February 6, 2013 10:34 AM

m/45/200/5'11"

4:05, 4:04, 4:23

Comment #85 - Posted by: slowweak at February 6, 2013 10:39 AM

Yup...trumped by the man himself. Back to the corner for bingo.

Thanks, Coach!

Comment #86 - Posted by: bingo at February 6, 2013 10:51 AM

Outside @ 35 degrees, loved this one!
2:57
3:07
3:03
9:07 total rx

Comment #87 - Posted by: Mike (M/40/6'2"/193) at February 6, 2013 10:57 AM

subbed 1000m rows

4.15.7
4.17.3
4.17.8

Comment #88 - Posted by: thepaulsen m/33/6'3"/330 at February 6, 2013 11:07 AM

F/33/160/5'7"
[3:43, 3:49, 3:42]
done on the 'mill...increased speed accordingly each round. won't repeat :x

Comment #89 - Posted by: Tara J at February 6, 2013 11:29 AM

At university track:

3:07
3:20
3:30

Slow; legs felt heavy after yesterday. Fastest 800m today was just barely 1/2 my fastest mile time. Thought I'd be able to get a negative split or two, but it just wasn't there today.

Comment #90 - Posted by: Bill M. m/48/5'3"/135 at February 6, 2013 11:51 AM

Aaron Sakala @ Awesome CrossFit Delta, Co: We did'nt get individual times because we did it in a four person group...we timed our own rest.
Aaron averaged 2:35 per 800m w/ exactly 2 mins rest!!! Smoked it!

Comment #91 - Posted by: Aaron Hinkle at February 6, 2013 11:59 AM

3:25
3:23
3:21

great day to run outside.

M/52/190lb

Comment #92 - Posted by: Mazz at February 6, 2013 12:02 PM

UH OH! . . . The posters I took to task had their posts removed so now my reference to #10 & #11 make me look like a "jerk" . . . Sorry, ckatech & dani lox . . . My comment wasn't meant for you & I've made a memo to self not to refer to post numbers in the future but to name names . . . LOL . . .

Comment #93 - Posted by: IronMikeMercury at February 6, 2013 12:17 PM

M/26/5'10"/180
3:00
3:22
3:23
Can't wait til spring!

Comment #94 - Posted by: Andre Crews at February 6, 2013 12:20 PM

I posted my results 3 times, sorry about that.

Halfway into day 3 of my February Paleo and feeling pretty good!

Comment #95 - Posted by: Playoff Beard at February 6, 2013 12:23 PM

44/m/176cm/73kg

3:29
3:36
3:41

Upriver, icy road, cadence @ 100 (perfect). Stiff quads despite foam rolling and stretching and proper warmup.

last time:
3:17
3:21
3:25

At 98 cadence

Comment #96 - Posted by: Memuc at February 6, 2013 12:31 PM

Wiiii

I missed this WOD last time it came up

My times: 2:31 - 2:42 - 3:00

My legs were crying and Iwas gasping for air from beggining to end . This Wod crushed me big time

Love CrossFit (With or with out demos :P)

Comment #97 - Posted by: Blas_Raventos at February 6, 2013 12:43 PM

2:30 (PR) /2:38/ 2:48. From Crossfit Underdog - Buenos Aires- Argentina!!

Comment #98 - Posted by: Agustin at February 6, 2013 12:45 PM

M/51/5'7"/160
Rx
2.55
2.55
2.53
First time I've been able to claim an Rx, but no weights involved.

As a relative newcomer, i didn't realise it was "traditional" to post a video of the wod. Whether or not wod videos are posted, I still think crossfit.com is a fantastic resource, and I, for one, am very grateful.

Comment #99 - Posted by: Colm at February 6, 2013 12:49 PM

m/18/185/5'11
subbed row for run
2:48, 2:48, 2:47

Comment #100 - Posted by: Ryan Richard at February 6, 2013 12:50 PM

On a running machine flat.

3:10, 3:30, 3:15

Comment #101 - Posted by: do1/M/34/5'11"/155 at February 6, 2013 12:53 PM

m/42/6'4"/224

4:12, 4:08, 4:04

Comment #102 - Posted by: JayW at February 6, 2013 12:56 PM

Comment #93 - Posted by: IronMikeMercury at February 6, 2013 12:17 PM

I copy and paste the names at the end of the posts, just in case...like I did with yours :)

Comment #103 - Posted by: Playoff Beard at February 6, 2013 1:01 PM

Did it on my treadmill, because we have 30cm Snow outside:
Treadmill helps me of course to keep up the pace, so I did 5 rds @ 18kp/h, which is the max on my treadmill
2:40
2:40
2:40
2:40
2:40

Comment #104 - Posted by: Ingomar W. at February 6, 2013 1:03 PM

I used a treadmill(though I could have ran outside on the roads, but I have an imbalance from doing so much anyway)

3:15(2% incline), 3:20(1% incline), 3:20(1% incline) - should have kept 2%

Comment #105 - Posted by: Greg W. at February 6, 2013 1:12 PM

M42 220
245
243
239

Comment #106 - Posted by: david brace at February 6, 2013 1:15 PM

M/6'2/207

2:58/3:05/3:06

Comment #107 - Posted by: Michael Bredemeier at February 6, 2013 1:19 PM

Stop complaining about WOD videos! The WOD can not be easier! You run 800M and then rest for 2 minutes. If you need a video to show you how to do that....then CrossFit is not for you! Try P90 X....it is nothing but videos!


3:10
3:21
3:24

Comment #108 - Posted by: MonkeyBoy at February 6, 2013 1:23 PM

3:35
3:39
3:39

PR! Peak HR 192. At Oxnard College track, from which I was shooed off for a "pro soccer team." Good job Kevin.

Comment #109 - Posted by: mas 56/M/150 at February 6, 2013 1:38 PM

.5 mi.
3:42,3:31,3:41

Comment #110 - Posted by: scfd1_9607 at February 6, 2013 1:58 PM

4:26
5:10
5:18

First day! I have a long road ahead. :-/

Comment #111 - Posted by: Aaron at February 6, 2013 2:04 PM

M/36/6'0"/192

2:45
2:44
2:45

Comment #112 - Posted by: Wes at February 6, 2013 2:07 PM

M/22/6'0"/180

Rx'd

3:13
3:26
3:28

Comment #113 - Posted by: Alex at February 6, 2013 2:11 PM

M/21/5'10''/187

3:00
3:05
3:07

Comment #114 - Posted by: felix at February 6, 2013 2:21 PM

3:09
3:05
3:15

Comment #115 - Posted by: Stany at February 6, 2013 2:25 PM

2:52
3:00
3:05

A little jello-legged from yesterday's WOD. Funny thing is, after yesterday's WOD I paced a guy in my Squadron for the 1.5mi portion of his fitness test. And, what do we get today? A 1.5mi sprint, sweet!

Comment #116 - Posted by: Tim P. at February 6, 2013 2:31 PM

2:55 / 3:04 / 3:03

Comment #117 - Posted by: caleb (M/36/6'0"/179) at February 6, 2013 2:34 PM

m/42/5'8"/180

3:50
4:30
4:50

15 seconds slower then compared to times in Aug.
excuse #1 indoor school track running with girls soccer team.
excuse #2 I've got "winter weight" to carry around this time.
No excuses, I've got to get better.

Comment #118 - Posted by: Mike A. at February 6, 2013 2:44 PM

M/31/200/72

3:00, 3:13, 3:24

Comment #119 - Posted by: SeanP at February 6, 2013 2:49 PM

as rx'd, in 32 degree weather

3:14
3:18
3:22

happy with the improvement, especially when my nose was running and my hands were numb by the end!

Comment #120 - Posted by: Saam at February 6, 2013 2:50 PM

2:40
2:50
3:04

Comment #121 - Posted by: Evan Fletcher (age:15) at February 6, 2013 2:56 PM

M/29/72/200

Did better than though, as rx'd

3:20-3:26-3:23

3:23 avg

Comment #122 - Posted by: Dally at February 6, 2013 3:01 PM

M/29/72/200

Did better than though, as rx'd

3:20-3:26-3:23

3:23 avg

Comment #123 - Posted by: Dally at February 6, 2013 3:04 PM

24/5'6"/145lbs male

2:31, 2:22, 2:17

Comment #124 - Posted by: Myko Lucas at February 6, 2013 3:20 PM

M/145/5'7"/33

3:18.6
3:36.5
3:42.9

Comment #125 - Posted by: zxe038 at February 6, 2013 3:28 PM

M/27/70"/180
2:53
2:47
2:33

Obviously didn't go hard enough on the first couple. First interval workout in about 6 months. Tried to go a little faster on the last one, but the treadmill couldn't go over 12 mph.

Comment #126 - Posted by: Jason Duby at February 6, 2013 3:42 PM

3:30
3:34
3:42

Comment #127 - Posted by: matt 38/m/5'10"/175 at February 6, 2013 3:48 PM

Did yesterday's workout this morning and just did todays.

3:21
3:40
3:31

Comment #128 - Posted by: Shane G 6'3"/200/29 at February 6, 2013 3:55 PM

m/42/155/5'7"

3:19
3:10
3:05

Comment #129 - Posted by: richmondtx at February 6, 2013 4:01 PM

3:45
3:51
3:38

I think running on the snowy roads makes this more work. whew

M/6'4"/29/200 lbs?

Comment #130 - Posted by: Ben at February 6, 2013 4:04 PM

SERIOUSLY PEOPLE - COACH POSTED - READ COACH'S COMMENT.

Simplicity, elegance, and virtuosity - that's what we're known for. I workout solo as well, but you shouldn't need a box's vid to get motivated.

Will do this WOD tomorrow.


Comment #131 - Posted by: Asian B 29/m/6'2"/175 at February 6, 2013 4:05 PM

M/35/186/5'10"

Cold Pennsylvania evening put a good burn on me. Been a while since I ran in the cold.

1) 3:16
2) 3:21
3) 3:24

Needed some competition to race against. Maybe next time

Comment #132 - Posted by: Brian P at February 6, 2013 4:08 PM

3:15
3:30
3:35

Comment #133 - Posted by: Ramsey at February 6, 2013 4:09 PM

M/9"/168/65

2:46 3:03 3:16

Comment #134 - Posted by: Hank at February 6, 2013 4:09 PM

F/51/5'6/120
I suck at running
4:45
Treadmill all three rounds

Comment #135 - Posted by: D.S. at February 6, 2013 4:15 PM

2:42
2:43
2:47

I'm happy. My lungs felt great, but my legs felt a bit heavy.

Comment #136 - Posted by: Pat Sherwood at February 6, 2013 6:23 PM

M/23/175

3:02
3:07
3:14 blah

Comment #137 - Posted by: Daniel at February 6, 2013 6:58 PM

M/27/202/6'3"

3:22, 3:25, 3:32

Had MRI today to prepare for surgery on my hip impingement and torn cartilage so I'm giving it all I got before I'm sentenced to 6 months physical therapy :(

Comment #138 - Posted by: NeroMaj at February 6, 2013 6:59 PM

With enough weight, the triangle will always be perpendicular to the ground.

Comment #139 - Posted by: swdhj at February 6, 2013 7:06 PM

M/28/177.4

3:30
3:23
3:27

on treadmill due to snow outside.

Comment #140 - Posted by: Brandon Keys at February 6, 2013 7:13 PM

2:42 - 2:43 - 2:53.

Comment #141 - Posted by: Kurt M/39/185 at February 6, 2013 7:16 PM

M/39/5'6"/152

2:44
2:38
2:35

Comment #142 - Posted by: Pat at February 6, 2013 7:50 PM

M/28/5'8/155

2:58
3:06
3:08

Impressed myself!!!

Comment #143 - Posted by: David P at February 6, 2013 7:55 PM

Dang! I should have recorded my time... I did my sprints on a treadmill at 1.0 incline:

6.0 mph
6.5 mph
7.0 mph

f/45/128/5'2"

Comment #144 - Posted by: stephanie at February 6, 2013 8:02 PM

Not enough space.
Subbed 100 tuck jumps for 800m run

Three rounds for time of:
100 tuck jumps
Rest 2 minutes

1:32
1:56
1:32

Comment #145 - Posted by: Saganamooo at February 6, 2013 8:13 PM

480 m

1:51
1:44
1:38

Comment #146 - Posted by: rawhide at February 6, 2013 8:13 PM

4:30
4:20
4:20

Comment #147 - Posted by: Jinsin 35/5'8/178 at February 6, 2013 8:39 PM

M/19/5'10/193#

as Rx'd

2:58
3:05
3:10

Comment #148 - Posted by: Saveliy at February 6, 2013 8:41 PM

as Rx'd
2:37
2:49
2:49

Comment #149 - Posted by: james at February 6, 2013 9:25 PM

m/35/180(ish)

3:09/4:11/3:48

Sucking air big time on that one!!

Comment #150 - Posted by: Adam at February 6, 2013 10:26 PM

F/27/198

5:08
5:08
5:23

Comment #151 - Posted by: Jess at February 6, 2013 10:45 PM

M/30/6'5"/220

2:43
2:46
2:54

Wheels fell off on the last 200m and Jmac took it.

Comment #152 - Posted by: JB at February 6, 2013 10:45 PM

Modified for my CoCr & Polymer Knee
Three rounds for time of:
Row 1000m
Rest 2 minutes
4:17
4:33
4:51
M/55/72"/210

Comment #153 - Posted by: Pete In Sun City at February 7, 2013 12:18 AM

Rowed 1000m
3:42
3:49
3:52
Painful.

Comment #154 - Posted by: DPL at February 7, 2013 12:39 AM

M/48/5'5"/158
As rx'd.
2:56
3:00
2:59

Comment #155 - Posted by: Rowan at February 7, 2013 4:18 AM

m/42/6'/200

subbed run for 1000m row

4.26
4.08
4.05

Comment #156 - Posted by: marc at February 7, 2013 4:22 AM

M/45/5'11"/200

3:58-4:00-3:58

Comment #157 - Posted by: nutfam at February 7, 2013 4:58 AM

3:15 3:06 3:04
snowy and pretty cold out (-8) tonight, not my best but still great to move and have fun

Comment #158 - Posted by: sebastian 44/177/6'2" at February 7, 2013 5:34 AM

Male/27/68.5kg/1.7m
4° outside @ 1,372 meters elevation.
3:33
3:49
3:54

Comment #159 - Posted by: LostArrow at February 7, 2013 5:49 AM

M/22/5'11"/182.6

3:25.3
3:09.7
3:12.7

Did right after the chipper that was supposed to be done on Tuesday. (20 205# FS, 30 30" BJ, 40 1.5p KB swings, 50 WB shots 20# ball).

Comment #160 - Posted by: Miles Forks at February 7, 2013 6:08 AM

M/24/6'4"/205

3:01
3:21
4:22

Rx'd

Comment #161 - Posted by: Matt H at February 7, 2013 6:31 AM

m/19/188

2:58
3:04
3:17

Comment #162 - Posted by: David Horne at February 7, 2013 6:46 AM

3:56
3:50
3:43

on treadmill. I would like to be under 3:30...guess I need to run more!

Comment #163 - Posted by: Brian R M/ 50/ 6'2"/ 183 at February 7, 2013 7:38 AM

@162 Brian R - Nope, the odd thing about running, especially shorter "for time" lengths is that strength training is going to be the biggest benefit to see a decrease in times.

The efficiency at which your body can propel itself (strength) is by far the most important part of these shorter sprints.

Comment #164 - Posted by: NeroMaj at February 7, 2013 7:52 AM

on treadmill
3:33
3:45
3:38

treadmill ticks me off. it takes 20 seconds to get "up to speed" and even if run like maniac, like 9.4MPH it doesnt help my time very much. Maybe need to get thing running them jump on without breaking my ankles or something. grumble grumble grumble

Comment #165 - Posted by: John at February 7, 2013 8:09 AM

4:02/4:03/4:08
Used rower @ 1k per rd, can't run that much due to injuries

Comment #166 - Posted by: RussA at February 7, 2013 8:15 AM

M/28/6'1/180

2:53
2:53
2:53

Pretty depressing. 10 years ago I could run a 200 in 2 min flat.

Comment #167 - Posted by: JL at February 7, 2013 8:33 AM

3 Mile run at Y.
21:32
Then
30 K's to E's
then
25 PushUps

Comment #168 - Posted by: dyagg at February 7, 2013 9:03 AM

The website wasn't working yesterday but yesterday's results:

1) 3:05 2) 3:16 3) 3:24

Post WOD: 3-3-3-3-3 hang power clean
135-155-165-175-185

Comment #169 - Posted by: Trey at February 7, 2013 9:04 AM

3:10
3:12
3:18

Comment #170 - Posted by: PW56 at February 7, 2013 9:07 AM

worked up to a heavy OHS and got a PR of 95 then did wod. ran outside on my 200m "track" in the grass and snow and my trusty austrailian shep ran most of it with me.
4:06
4:04
3:57

Comment #171 - Posted by: kelley f/47/5'3"/135 at February 7, 2013 9:09 AM

3:35
3:30 (including stopping to call my dog off a rabbit)
3.51

First time running jn a while. I was a bit off rhythm, but it felt good. Thanks, Coach!

Comment #172 - Posted by: Neil at February 7, 2013 9:15 AM

m/41/5'11"/165

3:14 3:24 3:25

retired army 1SG
clarksville, tn

Comment #173 - Posted by: mark nash at February 7, 2013 9:43 AM

M/33/6'0"/185

2:15
2:27
2:57

Comment #174 - Posted by: Eric at February 7, 2013 9:43 AM

3:15 - 3:36 - 3:42

Comment #175 - Posted by: Agustin Depasquali at February 7, 2013 9:51 AM

M/35/6'3"/200
12.40
2.51, 2.52, 2.54

Prev:
2.46, 2.58, 2.52
2:40, 2:54, 2:51
2:43, 2:50, 2:55
2:48, 2:43, 2:48

Comment #176 - Posted by: Ben S at February 7, 2013 10:08 AM

subbed today with 2 workouts separated by 30 min of technique work due to the extra time we have.

"Elizabeth" 21, 15, 9 RFT
135# Clean
Ring Dips

"Jared" (shortened to 3RFT)
800m run
40 pullups
70 pushups

It was great to get Elizabeth done for the first time as rx'd. Jared pushups were still killer on time after Liz, even with the break.

Comment #177 - Posted by: E B: m/40/6'/183; nephew 25/5'10"/173 at February 7, 2013 10:15 AM

Messed up time and distance on treadmill
Times were something like
3:40
3:30
3:40

Comment #178 - Posted by: Johnh 44/205 at February 7, 2013 10:22 AM

On treadmill at 2% and 8.6 mph

3:36
3:35
3:32

3:19ish last running outside last to 2nd street and back

Comment #179 - Posted by: Bells at February 7, 2013 10:28 AM

15:44

Comment #180 - Posted by: myles456 at February 7, 2013 10:49 AM

275 Double Unders - 4:11

Compare to:
120831 - 3:14, 3:19, 3:34
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 #181 - Posted by: B. Rhaly at February 7, 2013 12:31 PM

2:37
2:43
2:38

M/33/5'10"/145

Comment #182 - Posted by: Skidd at February 7, 2013 1:09 PM

Complete Thurs
4:35-4:20-4:10
slow cause Im old and busted
added 25 back extensions and 20 ghsu during rest.
Sort of a mini Michael

Laura f/50/5'7/155

Comment #183 - Posted by: power-girl at February 7, 2013 1:20 PM

2:47
2:45
2:42

M/27/6'1/88KG

Comment #184 - Posted by: ben at February 7, 2013 2:37 PM

3:22
3:25
3:22

the last with happy English setter dog, who, left to her own devices and off-leash, could no doubt go much much faster.

Comment #185 - Posted by: matt h at February 7, 2013 3:25 PM

Thanks Coach, for all of these amazing resources!

2:50
3:15
3:30

15 PU, 15 BE, and 15 Dips between each round

800s after heavy lifting is BRUTAL. Love it!

Comment #186 - Posted by: asian_b M/29/6'2"/175 at February 7, 2013 4:05 PM

15:56 total time

Comment #187 - Posted by: Pacers at February 7, 2013 4:35 PM

cycle indoor 2000m
3:12
3:06
3:06

Comment #188 - Posted by: lucio1928,M/41/184cm/98kg at February 7, 2013 5:18 PM

2:51-2:56-2:55
12:42 total

Previous prs 2:45 & 12:39 total

Comment #189 - Posted by: mlt at February 7, 2013 5:20 PM

3:06
3:14
3:04
rx'd
total: 9:24

Comment #190 - Posted by: Josh M/19/185/5'6" at February 7, 2013 5:24 PM

3.13
3.15
3.08

Comment #191 - Posted by: wescampo at February 7, 2013 5:38 PM

M/43/6'2"/250
3:15
3:15
3:16

Comment #192 - Posted by: Morgan at February 7, 2013 5:40 PM

3:38
3:46
3:50

Comment #193 - Posted by: abh f/27/5'5/130 at February 7, 2013 5:41 PM

3:48
3:50
3:40

Comment #194 - Posted by: fp at February 7, 2013 5:48 PM

M/43/174/83

Modify rowing 1000m 3 round

3'56"/3'56"/4'04"

Comment #195 - Posted by: SJ Lee at February 7, 2013 6:13 PM

3:30, 3:36, 3:25. Warm-up with CF kids with my daughter. I love this.

Naomi 1) 30,100 2) 60, 110 Elementary

Comment #196 - Posted by: Noah3 at February 7, 2013 6:13 PM

2:49
2:41
2:38
on treadmill at 10-13.5

Comment #197 - Posted by: MAGNUS M/27/5'8/160 at February 7, 2013 10:18 PM

I'm a baby and did not want to do this outside or on a treadmill.

Subbed 3x1k rows w/2min between:

3:16
3:19
3:25

Comment #198 - Posted by: PeterG at February 8, 2013 10:26 AM

m, 29, 6'5", 228

had to do this on a treadmill thanks to weather, wouldve preferred outdoors

2:28 - 3:15 - 3:27

Comment #199 - Posted by: stor at February 8, 2013 12:22 PM

m/28/153/5'10

2:52
2:39
2:36

Comment #200 - Posted by: whapworth at February 8, 2013 12:41 PM

This is a regular warm up of mine (I mix 400m x 6 with 800x 3 and 1.6k x 1 up with rowing warmups)

Male - 34 - 220lbs
When done on treadmill it's
2m45 x 3 (11 mph or 17.7kph)

No idea on a road / track

Comment #201 - Posted by: Alex Southward at February 8, 2013 7:30 PM

M/43/5'8"/178

13:00 total

Runs on treadmill at 10 mph

Comment #202 - Posted by: Jon Craig at February 9, 2013 11:22 AM

3:10, 3:15, 3:24

Comment #203 - Posted by: Drewski at February 9, 2013 6:14 PM

3.29
3.25
3.28

880m - I have a natural loop which is a little longer.

Comment #204 - Posted by: Ginge at February 10, 2013 1:31 AM

3:13
3:20
3:58

ugh

Comment #205 - Posted by: Brett C. m/31/6'0"/175lbs. at February 10, 2013 6:17 AM

m/39/5'9/178
3.02,3.22,3.35 - 15.58
Ran w/David @ Clubworx. Hoping 1st round was faster. Felt like I did better job pushing on last set. Middle round pretty bad.
8/31/12:
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 #206 - Posted by: jrm at February 10, 2013 5:55 PM

2:47, 2:53, 2:44 Rx

Felt great to get out and run fast again!

Comment #207 - Posted by: Greg at February 12, 2013 4:14 AM

3:30, 3:30, 3:19

Comment #208 - Posted by: Eric B at February 12, 2013 10:04 AM

M/31/185/5,8

3:39
3:39
3:21

Comment #209 - Posted by: david rochon at February 12, 2013 3:53 PM

1000m Row
2 min rest

3 Rounds

3:59
3:53
3:50

Comment #210 - Posted by: ferb44 184# at February 13, 2013 8:09 AM

2:45, 3:00, 3:10

Comment #211 - Posted by: Kevin: M/41/195/6' at February 13, 2013 9:47 AM

3:06
3:14
3:21

Comment #212 - Posted by: MikeyPaul at February 13, 2013 7:36 PM


1/14/13: 3.16 3.11 3.17
5/18/12: 2.57 2.56 2.56

Comment #213 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at February 14, 2013 10:02 AM

M/52/162
2:43, 2:44, 2:47

Comment #214 - Posted by: mike at February 14, 2013 6:58 PM

Disaster, I vaguely remember times between 2:40 and 2:50 last time I did this (at UNC track), this time (at Howard track):

2:58
3:04
3:11

May not have taken a full two minute rest btw sets.

Comment #215 - Posted by: gremnatious 32/m/6'1"/180 at February 15, 2013 11:31 AM

3:16
3:11
3:07

Comment #216 - Posted by: Jeff at February 17, 2013 3:52 PM

3:47
3:40
3:36

Didn't have much of a warm up, prolly why my splits went down each round and also thighs are still smoked from that front squat wod. But really impressed with these splits!

Comment #217 - Posted by: Boo Boo F/147/5'8/24 at February 17, 2013 5:44 PM

3'01"
3'15"
3'05"

Comment #218 - Posted by: RAD at February 20, 2013 4:22 PM

3:30
3:30
3:30

Comment #219 - Posted by: Justin-M/26/5'8"/205 at February 21, 2013 1:48 PM

3:30
3:30
3:30

Comment #220 - Posted by: Justin-M/26/5'8"/205 at February 21, 2013 1:49 PM

M/168/5'7"/33
3:26
3:31
3:36
total=14:33

Comment #221 - Posted by: Mark S. at February 21, 2013 11:14 PM

m/34/5'8"/175lb

2:45
2:42
2:43

on treadmill

Comment #222 - Posted by: Adam Hamm at February 26, 2013 8:09 AM

on treadmill
4:32
4:29
4:30

m/42/5'8/240

Comment #223 - Posted by: phat boi at March 10, 2013 6:26 PM

3min
2:50
2:40

Comment #224 - Posted by: Adhish Chhabra at March 11, 2013 12:52 AM

M/41/5'11"/207

4:22
4:04
4:12

Total WOD time: 16:38

Compare to 130105: 17:18 (4:34, 4:24, 4:20).

Comment #225 - Posted by: Jose-Luis Morales at April 7, 2013 8:56 AM

3:00,3:03,3:07 10 laps each around bball ct. 03.10.13

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 #226 - Posted by: zenoperegrinus at October 3, 2013 7:44 AM

CFWUx1
3:35-3:39-3:37 (at home)

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

Comment #227 - Posted by: Doug at November 20, 2013 1:03 AM
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