April 18, 2013

Thursday 130418

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 100521.

BrianSullivan_backsquat_th.jpg

Enlarge image

RedBlack Gym.


"Chad Vaughn Coaches Kayla Baumgardner," CrossFit Journal video [wmv] [mov] [HD mov]

Posted by Pukie at April 18, 2013 5:00 PM
Comments

Thank goodness it isn't thrusters.

Comment #1 - Posted by: Charles at April 17, 2013 5:28 PM

relatively nice high bar back. Not sure why. But fine.

Comment #2 - Posted by: Greg Dean at April 17, 2013 5:28 PM

Goooooo legs!

Comment #3 - Posted by: Vinny at April 17, 2013 5:50 PM

@Greg Dean,

Nice article somewhere showed that high-bar back squat transfers more effectively to our other CF movements (Oly lifts, etc.).

Cheers.

Comment #4 - Posted by: bingo at April 17, 2013 5:54 PM

Question from newby... should I just use the PVC pipe when doing squat positions and snatches, until I get the perfect rock-bottom squat stance and good OH form & grip? I typically use a 45# barbell but definitely don't have the form Kayla does.
F/43/5'5/139

Comment #5 - Posted by: NewbyBelle at April 17, 2013 5:55 PM

14:39

Comment #6 - Posted by: scfd1_9607 at April 17, 2013 6:00 PM

19:13

Comment #7 - Posted by: Jecks at April 17, 2013 6:01 PM

How much weight do I put on the bar for squats?

Comment #8 - Posted by: Lo at April 17, 2013 6:17 PM

You shouldn't put any weight on any bar.

Unless a weight is noted, they are body weight squats. No weights or bars.

Comment #9 - Posted by: G at April 17, 2013 6:27 PM

@NewbyBelle, it's much easier to develop proper form in the beginning than it is to correct poor habits at a later date. These lifts are technical in nature and proper form will prevent injury AND help you move more weight.

A PVC pipe is a great thing to use. I've filled one with sand and capped it to give it a bit more weight. I still use it on occasion.

Comment #10 - Posted by: G at April 17, 2013 6:39 PM

Spealler doing this WOD:
http://media.crossfit.com/cf-video/CrossFit_SpealZacRunSquat.mov

Comment #11 - Posted by: G at April 17, 2013 6:49 PM

Matt Counts represent!

Comment #12 - Posted by: The Kingpin at April 17, 2013 7:07 PM

100 pull ups 11:22 M/6'2/220/34

Comment #13 - Posted by: wyatt rush at April 17, 2013 7:23 PM

M/33/146/5'9"
15:34

Comment #14 - Posted by: Nate at April 17, 2013 7:24 PM

@G/#10, thanks and makes total sense. I'm glad tomorrow's squats are weightless, but will use PVC or light bar when weight is rx'd, until my form is solid.

Comment #15 - Posted by: NewbyBelle at April 17, 2013 8:13 PM

Workout done as prescribed.

11:45.

I wanted to get under 12, and in hindsight I should have pushed harder running but in the moment I was gassed!

Wife did it also. 12:38.

Comment #16 - Posted by: G at April 17, 2013 8:45 PM

This is one of my top 5 favorite workouts of all time. Elegance!

Comment #17 - Posted by: Nick P at April 17, 2013 8:59 PM

#5 newbybelle
When working on your forms, make sue you stretch, stretch and stretch some more. Not only will it prevent some injuries but most of the proper forms in squats and oly lifts require a large amount of flexibility. A heavy clean and snatch need good hip, quad, and hamstring flexibility to quickly get under the bar. Good luck and just keep practicing.

Comment #18 - Posted by: Robert at April 17, 2013 9:14 PM

Looking forward to this one, been so ill the last week so have missed out ready to go to war again now though.

Comment #19 - Posted by: Dan Phillips at April 18, 2013 12:14 AM

13.52 rx

m/39/90kg/179cm

Comment #20 - Posted by: Brendan at April 18, 2013 12:35 AM

13.52 rx

Comment #21 - Posted by: Brendan at April 18, 2013 12:35 AM

10:48 rx'd

Comment #22 - Posted by: Gotten at April 18, 2013 1:42 AM

13:09 on a hilly block.
M/18/95kg/6 ft 6

Comment #23 - Posted by: Ryan W at April 18, 2013 2:10 AM

isn't better to specify "air squats" in this case?
since no barbell or weights are involved? Just to avoid any confusion...

Comment #24 - Posted by: nico at April 18, 2013 3:10 AM

12,44

M/28/78kg/185cm

Comment #25 - Posted by: Christopher at April 18, 2013 3:10 AM

Shouldn't some of you guys who make a little fun of people who wear gloves also be commenting on these guys for wearing belts while they squat? Just saying.

Comment #26 - Posted by: Brhino72 at April 18, 2013 3:25 AM

38/M/240lbs/6'4"

12:28

Comment #27 - Posted by: Michael at April 18, 2013 3:36 AM

@Brhino72

Belts are a safety device with a scientifically proven benefit in protecting your core, while gloves help you from getting calluses and cuts on your hands. Next time, do some research before you trying to be funny. Just saying.

Comment #28 - Posted by: Matt at April 18, 2013 3:48 AM

15:24 Rx'd

Comment #29 - Posted by: Joe Northside m/34/70"/210 at April 18, 2013 4:19 AM

26/M/181lbs/6'1"

10:15

Comment #30 - Posted by: Martin at April 18, 2013 4:27 AM

Bingo, you bet. There's room for both. Check out Rips starting strength discussion on the low bar and transferability. So few athletes doing the low bar. That is all.

Comment #31 - Posted by: deano at April 18, 2013 4:38 AM

M/31/190/6'

2nd week of crossfit!

9:52 as Rx'ed

Comment #32 - Posted by: Matt at April 18, 2013 4:39 AM

its recommended to not use belts because it takes away the benefit of engaging your core and ensuring proper body alignment.

Comment #33 - Posted by: drew at April 18, 2013 4:40 AM

25'21

Comment #34 - Posted by: Manolo at April 18, 2013 5:11 AM

14:10 26/m/220

Comment #35 - Posted by: dieterb at April 18, 2013 5:25 AM

M/32/5'9"/163

rx'd

11:29 (treadmill)

11:07 previous time (outside run)

Comment #36 - Posted by: Mark at April 18, 2013 5:30 AM

18:00

Comment #37 - Posted by: BW at April 18, 2013 5:52 AM

11:02 rx'd

M/18/6'/186

Ran this in the pouring rain through some deep puddles, and slipped on a tight corner. My feet were pretty numb by the end, but I had a good time with this one. I do feel like I might have gone faster if I had warmed up better

Comment #38 - Posted by: Eli at April 18, 2013 5:56 AM

M/42/6ft/206
20'13

Comment #39 - Posted by: raugh6 at April 18, 2013 6:02 AM

M/23'5'11"/183.8

12:46.2 RX'd

Comment #40 - Posted by: Miles Forks at April 18, 2013 6:16 AM

15:05
Estimated the 400s

Comment #41 - Posted by: M/36/5'11"/177 at April 18, 2013 6:18 AM

4 RFT
500m rows (1:55.6, 1:56, 1:56.8, 1:56.5)
50 squats
18:02

Comment #42 - Posted by: Jim R. M/50/5'8"/160 at April 18, 2013 6:32 AM

@Matt 28

If you go by the same logic that certain people use when arguing that one should not wear gloves, you would come to the conclusion that one should also not use belts. He isn't arguing that belts are bad he is simply wondering why there are holes in people's reason.

I have read people saying that gloves are bad because they don't allow the hands to form their own protective barrier, or that you won't necessarily have the benefit of gloves in a real life situation.

By that same logic belts are bad because they limit the natural stabilizing mechanism of our cores. You won't have a lifting belt on in a real world situation when you need to deadlift or squat something.

Just saying you should really think about your own logic before accusing someone else of not fully understanding their own logic.

M/21/6'/220
10:24
oh boy did my 400 slow down for the 3rd and 4th round

Comment #43 - Posted by: Milton Friedman at April 18, 2013 6:45 AM

17:10 as rx'd
37/m/170/70"

Comment #44 - Posted by: mshiker 2003 at April 18, 2013 7:20 AM

14:32 rx

Comment #45 - Posted by: MCross at April 18, 2013 7:24 AM

13:24 as Rx'd

Comment #46 - Posted by: DLong (M/37/5'10"/185) at April 18, 2013 7:30 AM

@Robert/#18, thank you! I'm notorious for not stretching, but stretching also makes good sense. I'll incorporate it into my daily routine, and I'll definitely keep practicing form first. Speed will come. :)

Comment #47 - Posted by: NewbyBelle at April 18, 2013 7:44 AM

Subbed Blue Flame CrossFit WOD:
4 rds. of:
400 m. run
25 situps
25 double unders
25 wbs (20 @ 10)
25 burpees
400 m. run
33:43

Comment #48 - Posted by: SB at April 18, 2013 7:54 AM

14:48 as rx'd

Comment #49 - Posted by: Stephanie F/46/130/5'2" at April 18, 2013 7:58 AM

12.03 rx

Comment #50 - Posted by: Colm at April 18, 2013 8:15 AM

25/m/80kg/168cm

11:36 rx'd

Comment #51 - Posted by: D Weston at April 18, 2013 8:16 AM

11:09 rx'd

M33/210lbs/179cm

Comment #52 - Posted by: Tony Rigby uk at April 18, 2013 8:18 AM

27yrs/178lbs/5'10"
Rx
14:31

Comment #53 - Posted by: Matt Wilson at April 18, 2013 8:30 AM

28m/200#/6'2"

14:54

Comment #54 - Posted by: Cody at April 18, 2013 8:37 AM

M/41/5'11"/207

3 RFT:
400m run
35 squats.

10:34

Comment #55 - Posted by: Jose-Luis Morales at April 18, 2013 8:40 AM

14:45 as rx'd

Comment #56 - Posted by: Bear Allen at April 18, 2013 8:57 AM

14:45 as rx'd

Comment #57 - Posted by: Bear Allen at April 18, 2013 8:59 AM

M/45/5'11"/200

16:29

Comment #58 - Posted by: nutfam at April 18, 2013 9:07 AM

somewhere around 12 minutes, rx'd.
Ran barefoot on grass which felt really cool.

Comment #59 - Posted by: Andrew Greenblatt at April 18, 2013 9:12 AM

M/36/5'7"/180lb

15:52min

Running sucks!!!

Comment #60 - Posted by: Vladimir at April 18, 2013 9:14 AM

Make-Up 130415 Thrusters/WPU: 14:05 at 115/35

Today 130418 Run/Squat:

16:05 w/ 400's cross-country behind my barn

Woop!

Comment #61 - Posted by: james.patrick [M/51/66"/135] at April 18, 2013 9:16 AM

20:37

Comment #62 - Posted by: Mike Vinson/M/45/5'8/212 at April 18, 2013 9:30 AM

15:13....not bad for someone just starting out!

Comment #63 - Posted by: Valerie at April 18, 2013 9:31 AM

If you don't need to wear a belt, you're not lifting enough weight. A belt is used to reinforce good midline stability, not create the only midline stability you have.

A belt should be used when the weight is so heavy that it pulls you into a bad position, not to keep your bad position from getting worse.

Look at all the best weightlifters in the world. They all wear belts. It's to aid in midline stability, not to protect your back, etc.

Comment #64 - Posted by: Jeff at April 18, 2013 9:39 AM

12:14

Poor performance; approx 1:45 off PR. Outside on university track, was cold, rainy and extremely windy -- I was almost blown over several times while squatting.

Comment #65 - Posted by: Bill M. m/48/5'3"/135 at April 18, 2013 9:41 AM

Ici la France. Sympa ce WOD. Fini en 13:17. Merci Crossfit.com

Comment #66 - Posted by: loic at April 18, 2013 9:42 AM

12:32 as RX'd
M/44/210

Comment #67 - Posted by: Shane at April 18, 2013 9:44 AM

To clarify I wasn't making a statement either way, regarding belts or gloves. I absolutely see the validity in using a belt. I was just pointing to the inconsistency in the way certain people view the use of both.

Comment #68 - Posted by: Milton Friedman at April 18, 2013 9:53 AM

17:08, treadmill
M/42/255/6'2"

Comment #69 - Posted by: Darrin at April 18, 2013 10:00 AM

11:49

Comment #70 - Posted by: BryanH at April 18, 2013 10:04 AM

M/33/146/5'9"
15:34

Comment #71 - Posted by: Nate at April 18, 2013 10:15 AM

12:37 treadmill
M/22/161/5'9"

Comment #72 - Posted by: Greg at April 18, 2013 10:16 AM

15:28 rx - 200 uphill 200 back down

Comment #73 - Posted by: Mike Mac - 41/188/6'2" at April 18, 2013 10:20 AM

M/36/135#/5'6"
As RX'd

Time 11:12

Did the Deadlift/pushups yesterday so i was real tight during the first round, and just exhausted by the last rounds.

Comment #74 - Posted by: Robert at April 18, 2013 10:23 AM

19:15 as rx'd

Comment #75 - Posted by: jeff - 6/205/41 at April 18, 2013 10:24 AM

Rx'd 13:58.

Comment #76 - Posted by: Adam at April 18, 2013 10:25 AM

I live in the north country, near Canada, and I've worked in construction and logging from an early on with my father, even during the frigid winter months. I've learned to not wear gloves while working because of the fatigue it caused, not only in the forearms, but eventually the whole body as thousands of repetitions were performed a day while swinging hammers, axes, shovels, etc. As a kid in the seventies, I worked along several old timers who never wore gloves.

Comment #77 - Posted by: davet at April 18, 2013 10:27 AM

11:54

Runs on the elliptical.

Comment #78 - Posted by: Kevin C. (M/54/5'11"/175) at April 18, 2013 10:29 AM

Warm Up - sprint 50 yards; run backwards 50 yards

35 pull ups (14, 11, 8, 2)
50 tuck jumps (25, 25)

Four rounds for time of:
Run 400 meters
50 Squats

Completed as Rx'd in 15:00

Comment #79 - Posted by: murphinator - M/5'10"/185/38 at April 18, 2013 10:31 AM

m/25/165/5'9"

rx'd 13:47

ran 6 minute mile barefoot

Comment #80 - Posted by: Tvis at April 18, 2013 10:54 AM

17:23
M/41/192/73"

Comment #81 - Posted by: Boyd H at April 18, 2013 10:59 AM

29/m/5'11"/221
12:58

Comment #82 - Posted by: Nickosauus at April 18, 2013 11:05 AM


m/28/188#

Rx'd

11:57

Comment #83 - Posted by: Vinny at April 18, 2013 11:09 AM

Day 353
M/46/6'0"/195
As RX'd - 12:45

Comment #84 - Posted by: fargingbastige at April 18, 2013 11:11 AM

M 35 230lb. 70inch

RX 12:30

Comment #85 - Posted by: jackson at April 18, 2013 11:11 AM

M/32/5'8'185

11:26 as rx'd, loved the goofy feeling on the 2nd 400 right after the squats!

Comment #86 - Posted by: Chris Luka at April 18, 2013 11:15 AM

RX: 14min 07 seconds.

Rubber leged after the squats....

Comment #87 - Posted by: Eamon at April 18, 2013 11:21 AM

11:25 as rx at the track. 34/5'11/180

Comment #88 - Posted by: Matt at April 18, 2013 11:26 AM

25:34

First day of xfit for me!
Didn't go for time really.. just wanted to finish! and I did (:

Comment #89 - Posted by: BreezeO at April 18, 2013 11:28 AM

m/18/185/5'11"
10:26 Rx'd

Comment #90 - Posted by: Ryan Richard at April 18, 2013 11:32 AM

M/23/1.86cm/81kg

13:51

Comment #91 - Posted by: Louis Berry at April 18, 2013 11:35 AM

Variation on a theme: 3 rds. 400m, 15 squats, 20 pushups, 25 situps

11:08

Nice time Kevin.

Comment #92 - Posted by: mas 56/M/155 at April 18, 2013 11:38 AM

M/23/1.86cm/81kg

31:51

Comment #93 - Posted by: Louis Berry at April 18, 2013 11:39 AM

As rx'd
12:51

Comment #94 - Posted by: Troy at April 18, 2013 11:47 AM

F/23/162/5'7

14:25 rx'd

Did this in the middle of a 5k... Not the best idea I've ever had... Killer work out!!

Comment #95 - Posted by: Jasper Thomson at April 18, 2013 11:56 AM

Welp, got stranded in CLE due to flooding at O'Hare. Bonus WOD coming up in a bit.

Re: belts and gloves...I wear both, and to demonstrate fidelity to Rips tenets I always make sure that my gloves match my belt.

;-)

Comment #96 - Posted by: bingo at April 18, 2013 11:59 AM

Re: gloves and belts...I wear both, and I always make sure that my gloves match my belt.

;-)

Comment #97 - Posted by: bingo at April 18, 2013 11:59 AM

m/40/6/190
No warmup
As Rx'd

14:02 (PR)

14:48 done on May 21, 2010

Comment #98 - Posted by: Jeremy A. Olive at April 18, 2013 12:03 PM

M/31/194/6ft3
12 min RXed
Only my third CF workout but I am really liking it so far

Comment #99 - Posted by: Bill at April 18, 2013 12:15 PM

Filter please!

:)

Comment #100 - Posted by: james.patrick [M/51/66"/135] at April 18, 2013 12:28 PM

45/m/176cm/75kg

As rx'd

11:24 (last time 10:30, before 10:19 PR)

2:33, 2:58, 3:02, 2:52

on a track

Comment #101 - Posted by: Memuc at April 18, 2013 12:45 PM

M 46 6'2" 230 14:13 as rx'd

Comment #102 - Posted by: David at April 18, 2013 12:54 PM

M / 39 / 185
11:27 with run on treadmill

Comment #103 - Posted by: Bob D at April 18, 2013 1:04 PM

36/m/67"/168lbs.

11:30 as rx'd (treadmill)

Comment #104 - Posted by: Carl H at April 18, 2013 1:07 PM

4 x (400 m + 25 squats) 10:09

Ran 1.5 mile warm up & 1.5 mile cool down

In retrospect, probably would have been okay with 35 squats but will go for it next time. Baby steps.

Comment #105 - Posted by: NewbyBelle at April 18, 2013 1:17 PM

M/37/5'7"/160lbs
As rx'd
9:24 (need a faster treadmill)

Comment #106 - Posted by: MattG at April 18, 2013 1:22 PM

14:24
F/21/5'4/115

Comment #107 - Posted by: NewbyK at April 18, 2013 1:30 PM

M/37/6' 0"/238 1st Day

30:00

Comment #108 - Posted by: Rick C at April 18, 2013 1:36 PM

19'10"
Rx
F/80kg/178cm

Comment #109 - Posted by: Keila at April 18, 2013 1:41 PM

M/29/6'/165

17:00 px'd using treadmill at max speed
Weighted gloves 3 lbs each and ankle weights 4lb eachs

Comment #110 - Posted by: Derrick at April 18, 2013 1:47 PM

13:58 as rx'd

Comment #111 - Posted by: K King at April 18, 2013 1:48 PM

M/34/5'10"/165
4 rounds of
50 squats
100 singles
1 round of
800M run
15:32 min

Comment #112 - Posted by: steve at April 18, 2013 1:52 PM

11:20

Love any WOD that doesn't include upper body strength!!

Comment #113 - Posted by: Energizer Bunny at April 18, 2013 1:58 PM

m/43/5'8"/180

Rx'd
21:17
wow am I slow.
Completed in between thunderstorms

Comment #114 - Posted by: Mike Andridge at April 18, 2013 2:01 PM

#102:

You were running while wearing 4 pound ankle weights? Dunno if thats a good idea dude.

Comment #115 - Posted by: Paul Brown Sr at April 18, 2013 2:04 PM

46/F/5'4"/150

Warmup mile 9:13. 4 rds 500m (couldn't judge 400m on the run, so I did the block), 50 squats, 15:34.
0530 this morning. Very nice.

Comment #116 - Posted by: Dawn at April 18, 2013 2:08 PM

13:12 as rx'd...and I do wear gloves while doing bar workouts to prevent rough hands and calluses. It's not because i'm afraid of calluses. It's because my wife doesn't like rough, scratchy hands. Just saying!

Comment #117 - Posted by: CE M/42/5'10" 183# at April 18, 2013 2:38 PM

M/36/5'4"/144lbs
As RX'd
11:59
Then did 3x5 power cleans
155, 175, 185, 185, 185

Comment #118 - Posted by: Matt Burritt at April 18, 2013 2:43 PM

M/24/74"/205
15:13
How humbling was that 2nd 400 after the first 50 squats? Zoo-eee-mamma!

Comment #119 - Posted by: Mark D at April 18, 2013 2:46 PM

M/40/5"9'/215

RX'd 14:25
Actually ended up a little over 1.1 miles total.

Comment #120 - Posted by: Kelly Lee at April 18, 2013 2:47 PM

13:33 as rx'd

Comment #121 - Posted by: Rowan M/48/5'5"/154 at April 18, 2013 3:29 PM

13:51 on a 1/4 mile track.

M/28/5'6"/178lbs

Comment #122 - Posted by: Alan at April 18, 2013 3:32 PM

24/M/6'1"/205

12:37 rx'd

Comment #123 - Posted by: Mess at April 18, 2013 3:43 PM

warmup 9:33

Brand X puppies scale
3 rnds of 200m run and 20 squats, 7:53

Comment #124 - Posted by: esparza87 at April 18, 2013 3:47 PM

M/24/6'1"/208
10:26 rx'd

Comment #125 - Posted by: Joey at April 18, 2013 3:47 PM

43/m/185
as rx'd on treadmill

10:30 (4)rounds
13:04 (5)rounds...pr is 12:20 @ 5rds

Comment #126 - Posted by: JackM at April 18, 2013 3:52 PM

M/72"/24/205
15:13 as rx'd
2nd 400 was very humbling after the 1st 50 squats

Comment #127 - Posted by: Mark D at April 18, 2013 3:54 PM

m/29/155/69"

11:17

come on, shaky legs.

Comment #128 - Posted by: shane at April 18, 2013 4:06 PM

19 minutes

Comment #129 - Posted by: ScooteR at April 18, 2013 4:08 PM

M/46/68"/185

16:57 as rx'd...awesome workout!

Comment #130 - Posted by: greg cunningham at April 18, 2013 4:08 PM

@Robert, #10, thank you for the feedback earlier!

Comment #131 - Posted by: NewbyBelle at April 18, 2013 4:12 PM

15:13

Comment #132 - Posted by: Sawyer at April 18, 2013 4:18 PM

m/31/195/6'2"

12:39 RX

Comment #133 - Posted by: Brian at April 18, 2013 4:30 PM

13:04

Comment #134 - Posted by: Ramsey at April 18, 2013 4:33 PM

13:04

Comment #135 - Posted by: Ramsey at April 18, 2013 4:33 PM

13:04

Comment #136 - Posted by: Ramsey at April 18, 2013 4:34 PM

17:40

Comment #137 - Posted by: Nate88 at April 18, 2013 4:35 PM

20.04 But I'm old.
M/49/155

Comment #138 - Posted by: Jim Montgomery at April 18, 2013 4:40 PM

Praus

19 min 06 sec

Comment #139 - Posted by: Praus at April 18, 2013 4:52 PM

Hilly and rocky road 16 minutes 10 seconds
M/24 / 148 lbs / 5'5"

Comment #140 - Posted by: Joe (the beast) Racine at April 18, 2013 4:54 PM

21:27 only my 3rd WOD! I love it

Comment #141 - Posted by: Jordan Shephard at April 18, 2013 4:54 PM

12:10 rx
m/33/187

Comment #142 - Posted by: Adam Roncaglione at April 18, 2013 5:03 PM

f/43/180/5'10"

14:17

Then practiced Chest to Bar and Toes to Bar.

Comment #143 - Posted by: JuliePlatt at April 18, 2013 5:05 PM

13:55
Rxd

Comment #144 - Posted by: Matthew m/32/6'2"/175 at April 18, 2013 5:10 PM

13:16 on an indoor track.
M/28/180lbs/5'7"

Comment #145 - Posted by: Kyle Killing at April 18, 2013 5:11 PM

m/38/170/6'1"

15:13 Rx

Ran 5K yesterday, so took it easy on the run.

Comment #146 - Posted by: Peterj at April 18, 2013 5:24 PM

m/51/165/71"

5 RFT rx'd 27:46

did not remember how many rounds...lol. I should check next time

Comment #147 - Posted by: John at April 18, 2013 5:41 PM

33/m/164/5'7"
13:40

Comment #148 - Posted by: Marty at April 18, 2013 5:50 PM

11:15

Comment #149 - Posted by: Robert at April 18, 2013 5:51 PM

12:52 as RX'd and wearing gloves.

M/31/165/5'10"

Comment #150 - Posted by: Baxter at April 18, 2013 5:51 PM

M/33/164/5'7"
13:42

Comment #151 - Posted by: Marty at April 18, 2013 5:54 PM

14:45- I used a 12lb ball on squats

Comment #152 - Posted by: abh f/27/5'5/130 at April 18, 2013 5:56 PM

M 36/175/5'8"
12:18 rx'd

Comment #153 - Posted by: jeremiah at April 18, 2013 5:58 PM

M/23/170/6'0"
11:01 rx'd

Comment #154 - Posted by: Alex at April 18, 2013 6:02 PM

M/25/155/5'6"
14:58
(Crossfit newbie)

Comment #155 - Posted by: Cody at April 18, 2013 6:09 PM

16:04

Comment #156 - Posted by: kronos at April 18, 2013 6:13 PM

15:18

400m runs degraded significantly over the workout, topping out at 2:22.

Comment #157 - Posted by: Sinal M/34/5'9"/210 at April 18, 2013 6:28 PM

As rx'd 11:18. Did two sets of 20 reps of bodyweight back squats before the wod. Legs are done!

Comment #158 - Posted by: Kurt M/39/185 at April 18, 2013 6:42 PM

Kayla, nice form. Actually, nice everything. Wow.

Comment #159 - Posted by: DougR at April 18, 2013 7:23 PM

F/42/127/5'9"

As Rx 13:10
Finished exactly with my husband- yea!

Comment #160 - Posted by: Trina at April 18, 2013 7:26 PM

13:43

Comment #161 - Posted by: Matt m/30/165/5'9 at April 18, 2013 7:51 PM

m/33/5'11"/180

11:05

Comment #162 - Posted by: m t cowboyd at April 18, 2013 8:00 PM

11:44 as rx'd.
M/37/5'11"/190

Comment #163 - Posted by: Rob at April 18, 2013 8:12 PM

13.22

Comment #164 - Posted by: Jake Kiddoo at April 18, 2013 8:14 PM

DND
In service training after graveyards
M/55/6’/210

Comment #165 - Posted by: Pete In Sun City at April 18, 2013 8:21 PM

Subbed 100 tuck jumps for 400m run

Four rounds for time of:
100 tuck jumps
50 Squats

18:18

Comment #166 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at April 18, 2013 8:28 PM

13:18 as Rx.

Comment #167 - Posted by: Craig at April 18, 2013 8:53 PM

14:48 as rx'd

Comment #168 - Posted by: Assel at April 18, 2013 8:58 PM

M/23/6'3/185
10:02 RX'd soo close!

Comment #169 - Posted by: Wasy at April 18, 2013 8:59 PM

M/34/6'0/97kg

10:42 RX
Quads are smoked!

Comment #170 - Posted by: Killah Dz at April 18, 2013 11:31 PM

13:13

As rx'd

Comment #171 - Posted by: Brett (24/M/188cm/77kg) at April 19, 2013 12:31 AM

As Rx'd 11:10 bang!

Comment #172 - Posted by: JBR M/37/5'9"/168# at April 19, 2013 1:03 AM

F/51/5'6/120
Porch scaling
3 rounds
400 m
50 squats
15 min

Comment #173 - Posted by: D.S. at April 19, 2013 3:55 AM

F/42/5'6"/140

15:22

Comment #174 - Posted by: mom to five at April 19, 2013 4:01 AM

14:53 Rx

Comment #175 - Posted by: MB at April 19, 2013 4:03 AM

11:08. PR (trimmed :06)

Comment #176 - Posted by: Xman at April 19, 2013 4:23 AM

1 day behind schedule -
11:25, squats the killer.

Comment #177 - Posted by: ART/M/44/5'5"/150 at April 19, 2013 4:38 AM

11:27 as rx'd

Comment #178 - Posted by: phill 37°21'41"N 118°23'43"W at April 19, 2013 4:51 AM

20min after making Diane.

16:25 RX'd

Comment #179 - Posted by: Alonso at April 19, 2013 5:24 AM

age 23 bw 170

5:46

2 rounds. pr is 9:00

Comment #180 - Posted by: Chris S at April 19, 2013 6:00 AM

16/m/210/5"11/
As Rx'd 11:14

Comment #181 - Posted by: Bay Parks at April 19, 2013 6:06 AM

14:30 Rx'd

Comment #182 - Posted by: CRF/M/29/6'0/220 at April 19, 2013 6:44 AM

M/34/197lbs/5'7"

As Rx'd 11:57

Comment #183 - Posted by: Kris at April 19, 2013 6:51 AM

14:44

Comment #184 - Posted by: Justin-M/26/5'8"/205 at April 19, 2013 6:56 AM

m/40/216/6' 5 rounds 26 minutes.

Comment #185 - Posted by: noah at April 19, 2013 7:08 AM

4round 15:05
M/28/90kg/174

Comment #186 - Posted by: SHinkoon at April 19, 2013 7:19 AM

10:29 (PR) down from 10:56 last time.

Comment #187 - Posted by: Edwin 30/M/68"/170 at April 19, 2013 7:20 AM

12:09

Comment #188 - Posted by: myles456 at April 19, 2013 7:30 AM

14:00
sub run , indoor cycle 1000m

Comment #189 - Posted by: lucio1928,M/41/184cm/96kg at April 19, 2013 7:32 AM

5 mile run @ 8:45/mile

M/52/193lb

Comment #190 - Posted by: Mazz at April 19, 2013 7:36 AM

rx treadmill 16:00
m/29/5'9/160
cambridge wi

Comment #191 - Posted by: m clems at April 19, 2013 8:24 AM

13:00

Comment #192 - Posted by: Eric B at April 19, 2013 8:27 AM

12:13

Comment #193 - Posted by: I xfit at home or at cheap hole-in-the-wall gym at April 19, 2013 8:55 AM

M/35/6'3"/200

12:53

Prev:
11:07(PR)
13:45
12:47

Comment #194 - Posted by: Ben S at April 19, 2013 9:11 AM

15:00

Laura f/50/5'7/155

Comment #195 - Posted by: power-girl at April 19, 2013 9:34 AM

12:20

Runs on elliptical

Comment #196 - Posted by: Carole (F/54/5'6"/135) at April 19, 2013 9:40 AM

M/34/5'10/270

19:32

last round had my daughter with me.

Comment #197 - Posted by: Scott at April 19, 2013 10:20 AM

2013-04-19: 14:43(3:31,3:50,3:56,3:25)
2010-05-32: 13:45(3:24,3:33,3:31,3:16)
2009-07-06: 17:06(ohs with bh)

Comment #198 - Posted by: gs at April 19, 2013 11:34 AM

5 rds
200 m run
20 Pullups
25 75# push press
Then 50 burpees
26 min

Comment #199 - Posted by: Johnh 44/205 at April 19, 2013 11:35 AM

15:22

Comment #200 - Posted by: Andrew at April 19, 2013 11:37 AM

Just my luck: ran 4 x 400 Wednesday, so no gas (or time) for this Thursday.

Instead, for time: 100m lunges, 25 squats, 50m lunge = 4:44

Comment #201 - Posted by: matt h 51 180# 3-9-11 at April 19, 2013 11:42 AM

10:59 as rx'd (PR)
on treadmill

Comment #202 - Posted by: MAGNUS M/27/5'8/160 at April 19, 2013 12:31 PM

First 3.5 km with the dog,1
km, 50 sq, 800 m, 50 sq, 1,2
km, 50 sq and then home the last 1 km (or so).
57:39.

Comment #203 - Posted by: jankka at April 19, 2013 1:14 PM

13:23 runs outside
12:12 last on TM

Comment #204 - Posted by: Bells at April 19, 2013 1:27 PM

17:49

Comment #205 - Posted by: Chris O. M/43/5'10"/202 at April 19, 2013 1:57 PM

11.41
Ran on a treadmill

Comment #206 - Posted by: Jbob at April 19, 2013 2:49 PM

23:00 on treadmill;
M/56; 6-01/225

Comment #207 - Posted by: Ozzie at April 19, 2013 3:55 PM

M/29/6'180ish 200/430/455

12:25 rx measured on road.

Comment #208 - Posted by: Blayne at April 19, 2013 3:59 PM

16:43. Runs all at about 1:30. The squats killed me

Comment #209 - Posted by: Pond m/33/195#/74 at April 19, 2013 5:14 PM

13:40rxd

Comment #210 - Posted by: hollyhog at April 19, 2013 5:40 PM

11:02, legs jelly

Comment #211 - Posted by: sebastian 44/178/6'2" at April 19, 2013 5:54 PM

13:09 as Rx'd

400m block was on a hill.

M/18yr/95kg/6ft 6"

Comment #212 - Posted by: Ryan W at April 19, 2013 10:59 PM

male, 40 yo, 151#, 68"

time: 11:46

Comment #213 - Posted by: karl at April 20, 2013 5:47 AM

38/m/174
Rx 13:16

Comment #214 - Posted by: ffkwill at April 20, 2013 6:43 AM

M/24/5'10"/176

13:33 as rx'd

Comment #215 - Posted by: T. Swihart at April 20, 2013 6:53 AM

Male, 6,290

18:03

Comment #216 - Posted by: joshua silverman at April 20, 2013 8:39 AM

12:30 as rx'd

Comment #217 - Posted by: Kyle at April 20, 2013 9:16 AM

11:34 Rx'd

36/M/5'11/187

Comment #218 - Posted by: Dan at April 20, 2013 11:16 AM

12.37 rxd

unbroken rds

Comment #219 - Posted by: controlfreak at April 20, 2013 4:36 PM

39/M/6'2/210
12:49 rxd
great wod! as a high school track and field coach i will def be borrowing this one!

Comment #220 - Posted by: Forrest Horn at April 20, 2013 4:49 PM

13:48 vs
18:42 for .325 mi at home 3/22/10
12:43 @ 8.5 mph 7/9/09
18:02 for 4x .325 mi at home 5/29/09
13:28 @ 8.1 mph x 3, 8.5 mph x 1 9/29/08
13:35 @ 8.1 mph x 4 7/15/08
13:53 at 8.1,8,8.1 mph. squats 32/18 reps 2/22/08
14:56 on treadmill 6.5 to 8 mph 5/27/06

*i'm sticking to treadmill! m/52/172
*harder and farther at home. m/53/173
*measured distance at home before run m/56/171

1k row wu 4:00

Comment #221 - Posted by: kevin o at April 20, 2013 4:56 PM

Rx'd

13:42

Comment #222 - Posted by: Alex M/22/6'0"/181 at April 20, 2013 6:22 PM

11:45 rx'd

Comment #223 - Posted by: Ken at April 20, 2013 6:39 PM

5 rounds....
Row 400 Meters
30 Squats
10 PushUps
7 K's to E's
19:34
Good Workout

Comment #224 - Posted by: dyagg at April 21, 2013 8:17 AM

RXd 12mins dead in the thunder :s

Comment #225 - Posted by: Nigel O'Connor at April 21, 2013 9:46 AM

13:56
Lower back was a knot by second round. Took way too long on last set of squats because of back. Oh well.

Comment #226 - Posted by: Jrl m/29/5'8/160 at April 21, 2013 11:06 AM

8:49 m/26/220/6

Comment #227 - Posted by: dieterb at April 21, 2013 5:30 PM

15:40

A 1:05 improvement over the last time I did this in July 2008. Still not much of a runner. I only did the first round without walking.

Comment #228 - Posted by: Alton 33yo/M/5'11"/175lbs at April 21, 2013 5:32 PM

Aussie 9. 47 good work out. Where r u guys training from

Comment #229 - Posted by: Rb at April 22, 2013 12:45 AM

10:48

Comment #230 - Posted by: Tod m 43 5'10 200 at April 22, 2013 6:37 AM

14.20

Comment #231 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at April 22, 2013 9:11 AM

Added 25 Kettlebell Swings after the squats at 53# (my mom said I was looking a little chubby).

Time: 23:50

Comment #232 - Posted by: Alao at April 22, 2013 9:17 AM

As rx'd 16:56

Comment #233 - Posted by: ToddS at April 22, 2013 10:58 AM

I did this yesterday. 15:53
Pretty new with crossfit, but totally in love with it!!!

Comment #234 - Posted by: Angiediazo at April 22, 2013 11:56 AM

This was my first crossfit workout in over a year. Thought this workout would be a good relatively easy starter. WRONG! rx'd 18'12" of hell. Need to get back in shape!

Comment #235 - Posted by: iron415 at April 22, 2013 6:23 PM

PR 14:02

Tonight 15:26...Did PR on a treadmill this time ran from northern mastick driveway to southern for 400m

Comment #236 - Posted by: cleveland at April 23, 2013 8:09 AM

14:15 (PR! tough last time was recovering from mono)

Comment #237 - Posted by: Callum at April 23, 2013 9:29 AM

45m, 6/212
RX'd
15:01
(first run in 4 weeks due to calf-strain)

Comment #238 - Posted by: Will H. at April 23, 2013 4:01 PM

14:13

Comment #239 - Posted by: Drewski at April 23, 2013 6:48 PM

14:05

Comment #240 - Posted by: Jonesy Boy at April 23, 2013 7:01 PM

11:44 rx'd.

Comment #241 - Posted by: Josh M/20/5'6"/189 at April 23, 2013 11:53 PM

M / 49 / 5'11" / 160lb
14:54

Comment #242 - Posted by: Chris engelhardt at April 24, 2013 4:19 AM

m/38/180/6'01"- As Rx'd 12:21

Comment #243 - Posted by: Webster at April 24, 2013 8:03 AM

Subbed 50 1.0POOD KB Swings for 400M runs
14:56

Comment #244 - Posted by: John at April 24, 2013 9:35 AM

Run: 400m
SQ: x50
4 rounds, 13:31

Comment #245 - Posted by: Harpo m/45/5'7"/145 at April 24, 2013 3:03 PM

on treadmill 19:07

Comment #246 - Posted by: David Burns at April 24, 2013 5:49 PM

~18:00. Blood donation last week - I think I felt it in the third 400m.

Comment #247 - Posted by: hughball (m/30/147) at April 25, 2013 10:38 AM

age: 16
150lbs
5'10"
18:37.2
Hey, Im a swimmer, not a runner!

Comment #248 - Posted by: Liam at April 25, 2013 11:41 AM

11:36
upgraded to jumping SQ

Comment #249 - Posted by: Windlord at April 25, 2013 4:11 PM

F/5'3"/120
RX'd
13:58

Comment #250 - Posted by: Lauryn B at April 25, 2013 4:35 PM

M/30/178/5'5"

As RX'd 16:50

worked up to a 12 rep max on back squat prior to WOD

Comment #251 - Posted by: Jon at April 25, 2013 5:21 PM

Scaled to porch(3rounds):
10:44
Decided to go for the 4th round:
14:10

m/32/190/6'4

Comment #252 - Posted by: vic* at April 26, 2013 8:32 AM

I have to say, air squats are a lot harder when you don't have a medicine ball to stop your decent and bounce off. It takes quite a bit of energy to hit the brakes and change direction without a medicine ball.

Comment #253 - Posted by: vic* at April 26, 2013 9:19 AM

15:55 as Rx'd (21:42 August 2008)

Comment #254 - Posted by: Rob S at April 26, 2013 10:27 AM

F/26/140/5'6

21:51 as RX'd

First time posting! :)

Comment #255 - Posted by: Kimosabe at April 27, 2013 9:57 AM

ran a mile as a warmup

13:36

Comment #256 - Posted by: Saam at April 27, 2013 1:22 PM

11:20

Comment #257 - Posted by: Kevin: M/41/195/6' at April 29, 2013 2:41 PM

500m Row
50 Squats
4 RFT

15:21

Comment #258 - Posted by: Ferb 185# at April 30, 2013 6:57 AM

Jeff @ home squats at the grate
11:48

C-
12:38

Comment #259 - Posted by: Jeff & Charity @ CF Snohomish at April 30, 2013 8:45 AM

m/39/5'9/178
CFWU-3. Dips 1st. Pushups 2nd & 3rd. DU. No Burgener.
13:00
Decent job. Good job pushing on last round of squats. Need to go faster on middle squat rounds. Decent job pushing on runs. Tried to use hips early on after legs recovered from each round of squats.
5/21/10:m/36/5'9/179
13:18
2.58
3.22
3.28
3.28
7/9/09: 13:07 - from home.
5/20: 14:17 - messed up route at home.
11/7/08: 12:47 indoors at gym.
9/27/08:12:55 at home
7/14: 13:34 at home
2/21: 11:25 indoor track

Comment #260 - Posted by: jrm at April 30, 2013 6:30 PM

12:44 as rx'd. (pr by 39 secs)

Ran at Kelvin HS 400 per lap (long track). Asthma was pretty bad today, but still managed to hit a pr. CrossFit works!

Comment #261 - Posted by: Ronnieboy M/50/5'9"/185 at May 2, 2013 5:33 PM

M/24/5'11"/166lbs

19:58

Comment #262 - Posted by: Antonio at May 4, 2013 10:15 AM

400 meter run 50 squats 4 rounds for time
16:14
M/6'2/260/32

A few weeks late on this one but have limited use of upper body right now.

Comment #263 - Posted by: Mike N at May 6, 2013 9:49 AM

13'58"

Comment #264 - Posted by: RAD at May 6, 2013 2:37 PM

16.09

Comment #265 - Posted by: nakko at May 7, 2013 4:31 AM

20 Minutes

40 lbs x 30 reps

Comment #266 - Posted by: Patrick Anderson at May 7, 2013 7:30 AM

52/m/186

stairs vs run; 16:45

Comment #267 - Posted by: denob at May 8, 2013 9:39 AM

20min
Rx'd

Comment #268 - Posted by: Adhish Chhabra at May 11, 2013 9:22 PM

13:00

Comment #269 - Posted by: MIkeyPaul at May 13, 2013 7:34 PM

15:55

Comment #270 - Posted by: SF at May 20, 2013 3:52 PM

15:55

Comment #271 - Posted by: SF at May 20, 2013 3:53 PM

M/32/5'8"/234

17:27 = C

as of 6/12/13
u = 14:14
s = 3:17

Comment #272 - Posted by: rvt1443 at June 12, 2013 2:08 PM

12:23 as rx'd

Comment #273 - Posted by: zenoperegrinus at October 27, 2013 9:42 AM

18.36 Rx

Male 39, 5'6 105kg Canberra, Australia

Merry Christmas everyone!

Comment #274 - Posted by: Ray Simonsen at December 24, 2013 2:00 PM

18.36 Rx

Male 39, 5'6 105kg Canberra, Australia

Merry Christmas everyone!

Comment #275 - Posted by: Ray Simonsen at December 24, 2013 2:01 PM

15:03 rx'd

Comment #276 - Posted by: rgrP M/42/170/68" at December 25, 2013 11:14 AM

15:03 rx'd

Comment #277 - Posted by: rgrP M/42/170/68" at December 25, 2013 11:15 AM

4rnds 400m/30sqt

14:27

Comment #278 - Posted by: illis m/32/170/5'9 at January 15, 2014 3:42 PM

@ Castle w/16U. Around coffee shack & back, no times

Comment #279 - Posted by: Doug at January 24, 2014 1:46 PM
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