May 28, 2013

Tuesday 130528

Every five minutes for 6 rounds:
Sprint 200 meters, for time
Run 400 meters

Rest the remainder of each five minute period. Post 200 meter sprint times to comments.

2013CFGR_NorCal_Kayla_th.jpg

Enlarge image

Kayla Baumgardner, NorCal Regional.


"Don't Neglect Your Neck" by Bill Starr, CrossFit Journal article [pdf]

Posted by Pukie at May 28, 2013 5:00 PM
Comments

Is that 200m sprint then 400m run, or sprint or run?

Comment #1 - Posted by: tim at May 27, 2013 5:18 PM

to #1

yes :)

Comment #2 - Posted by: AGL at May 27, 2013 5:33 PM

Time your 200 sprint, then run a 400, then rest for whatever is left of 5 minutes. When done you will post six 200 meter sprint times.

Comment #3 - Posted by: APE teach at May 27, 2013 5:45 PM

The 400 m run sounds like it is a tempo run to actively recover from going 100% on the 200m. That's how I would do it.

Comment #4 - Posted by: DairusB at May 27, 2013 6:10 PM

21-15-9 Deadlift / boxjump WOD from Sunday. Scaled. Results there.

Comment #5 - Posted by: David T., M/53/5'8"/180 at May 27, 2013 6:26 PM

Just a little bit of clarification for the 400m run part. Is there a certain amount of time after the 200m sprint to run it? Is it like a tempo run as Darius stated?

Comment #6 - Posted by: Champions Club at May 27, 2013 7:05 PM

Ugh, this one will make me pukie. Can't wait for tomorrow.

Comment #7 - Posted by: G at May 27, 2013 7:14 PM

Do we sprint the 200 m 6 times and then do a 400m run at end or sprint the 200m then run 400m rest for remainder 5 minutes, then sprint 200m run 400 m etc for 6 rounds

Comment #8 - Posted by: AutoFill Tracey Wall at May 27, 2013 7:17 PM

I see it as sprint 200 meters for 6 rounds for time and having that recovery time and than at the end running the 400 meters almost as a cool down

Comment #9 - Posted by: Anthony at May 27, 2013 7:44 PM

One round is a 200 metre sprint in which you record your time. You then have a 400 metre run basically at your own pace. You have a total of 5 minutes to complete a total of 600 metres as rx'd above. In reality you could walk the 400 metre component & still have plenty of time until the 5 minutes is up & you start round 2 with your next 200 metre sprint & 400 metre run. But that wouldn't be CrossFit would it?!

Comment #10 - Posted by: Darren Savickas at May 27, 2013 8:03 PM

What is happening to bingos posts. No Sunday musings? I feel lost.

Comment #11 - Posted by: Hollyhog at May 27, 2013 8:09 PM

Just starting CF...
Done with each 200m in the range 35-37s

Comment #12 - Posted by: GRM at May 27, 2013 9:03 PM

CrossFit has some awesome photographers to catch action shots like this.

The WOD will be fun, I like the interval work.

Comment #13 - Posted by: Monte at May 27, 2013 10:05 PM

Did murph as a celebratory last workout in Afghanistan yesterday. Run course unfortunately wasn't quite a mile.

3805

Comment #14 - Posted by: Mike A at May 27, 2013 10:08 PM

200 in 25-26

Comment #15 - Posted by: Trevor at May 27, 2013 10:56 PM

This one smashed me
Didn't have a proper 200m
So averaged 22secs on a hilly 200 rough track

Comment #16 - Posted by: Braith at May 28, 2013 12:57 AM

m/47/180

44-37-35-34-34-35

Comment #17 - Posted by: cosmo at May 28, 2013 3:05 AM

M/40/6'3"/112
Used rower
40 secs for each sprint

Comment #18 - Posted by: bretty72 at May 28, 2013 3:09 AM

@ #15 22s is a v good time for a hilly 200 considering 21s is college record territory... ;)

Comment #19 - Posted by: Heckler at May 28, 2013 3:38 AM

30 minutes on treadmill - 1.75 miles

Comment #20 - Posted by: Mike Vinson/M/45/5'8/212 at May 28, 2013 4:31 AM

Great neck exercises. Waiting for the next article on bicep curls. I find it ironic that the Reebok Crossfit model is falling apart on the main page and with affiliates like Crossfit Endurance.

Comment #21 - Posted by: Erik at May 28, 2013 5:26 AM

47
47
46
45
42
41

100 meter out-and-back. Lost some time on the turn around, but still happy with my overall progress. My limiting factor this time was leg endurance, instead of cardio (a huge shift for me)... the last sprint was brutal but worth it

Comment #22 - Posted by: Joe Northside m/34/70"/200 at May 28, 2013 5:29 AM

M/27/71'/170

:35
:32
:30
:30
:30
:29

Comment #23 - Posted by: Malcolm at May 28, 2013 5:52 AM

41
40
38
41
42
36

Started out really tight and needed to warm up not only the legs and ankles, but also the lungs. The second one was better but the third felt great, and I could have done better. The fourth and fifth one I lost focus and slowed a bit, but the last one I was focused and pushed almost as hard as I could. The key is to warm up, get the lungs to expand, to concentrate between rounds and focus on breathing, relaxing the muscles, and reducing the heart rate through concentrated meditation.

Comment #24 - Posted by: BW at May 28, 2013 6:12 AM

Can't do this one today. After Murph yesterday, I've never been so sore. I'm shocked that my urine is normal.

Resting today, doing this one tomorrow.

Comment #25 - Posted by: G at May 28, 2013 6:41 AM

:26
:30
:36
:32
:38
:32

Comment #26 - Posted by: Zachary at May 28, 2013 6:43 AM

F/51/5'6/120
Hard to do math while sprinting on a treadmill
Did 45 sec sprints to be sure
Feeling better thanks @ Glorybelle

Comment #27 - Posted by: D.S. at May 28, 2013 6:46 AM

Ok, people. Laying it out caveman-style for you:

On your local track, start at the line that says '200m start'. Set your timer to countdown for 5 mins.
Go!
When you cross the finish, note your time and keep running (no longer sprinting) until you come back around to this same line.
Look at your timer. Whatever is left of the original 5 mins, you may rest/walk back to the 200m start line.
Repeat 5 more times.

(Note to HQ: the video demos for each WOD used to be a great clarifier)

Comment #28 - Posted by: VermontPT at May 28, 2013 6:53 AM

I recommended this to our running group, but instead we did
8 200m with 200m recovery
2 400m with 200m recovery
8 200m with 200m recovery

This was the hardest running session that I've done yet. If you get a chance to do your running with a group, it makes a massive difference. There is something about chasing someone down, and being chased that help you to kick it in a gear.

Comment #29 - Posted by: brad at May 28, 2013 6:54 AM

CFWU x2

WOD - 1,2,3 on treadmill for .12/.25 miles

1 - 0:56
2 - 0:56
3 - ~0:55

4,5,6 done on elliptical at max effort for :56, then pace for 2x max effort distance.

Felt good, but obviously I don't have great metrics for performance and the treadmill times include waiting for the machine to accelerate.

Comment #30 - Posted by: rbst m 37 5'10, 184 at May 28, 2013 7:19 AM

As rx'd: 31, 29, 29, 29, 30, 29"
Spang track.

Comment #31 - Posted by: ajax at May 28, 2013 7:23 AM

M/24/5'6"/145

27, 27, 28, 27, 26, 29

Loved it. Brings back track days!

Comment #32 - Posted by: Myko Lucas at May 28, 2013 7:33 AM

D: 31,31,31,30,32,31
P: 40,40,41,40,42,47

Comment #33 - Posted by: dh at May 28, 2013 7:34 AM

This WOD defeated me :-( I finished round 4 sprint and Pukie almost visited me. And I was going so well! 40, 41, 42, 40. This will be attempted again. I will not let it beat me!

Comment #34 - Posted by: Jules (F/42/5'2"/65kg) at May 28, 2013 7:49 AM

Haha, now THIS is a WOD I can do well! My events in track were/are the 200 and 400.

25-27-30-35-36-25

Too much rest in between though, IMO. Next time, I think I'll cut it down to 30 seconds rest after the 400. I love running.

Comment #35 - Posted by: Ted at May 28, 2013 8:29 AM

2013-05-28: Sub 8 rnds: 400m/1 8'L-Climb/3HSPU. 19:14.

Comment #36 - Posted by: gs at May 28, 2013 9:27 AM

@Craig, survey completed.
@D.S. Glad you're feeling better!

Comment #37 - Posted by: Glorybelle (F/43/5'5/135) at May 28, 2013 9:38 AM

Done on the rower:

38, 38, 38, 38, 39, 39

Comment #38 - Posted by: Kevin C. (M/54/5'11"/178) at May 28, 2013 9:47 AM

Glorybelle- thanks for the shout out on Sunday. Congratulations to you, and everyone else, who did Murph on Memorial Day. Nice tribute.

Comment #39 - Posted by: Kevin C. (M/54/5'11"/178) at May 28, 2013 9:49 AM

43, 41, 37, 38, 37, 40

On university track for precise distance. Strict adherence to time periods and ran all 6 400's.

Comment #40 - Posted by: Bill M. m/48/5'3"/135 at May 28, 2013 9:54 AM

Today as rx'd. I think it was middle school the last I did sprints. Tougher than I anticipated.
1: 36.11
2: 38.27
3: 40.10
4: 42.09
5: 42.07
6: 42.87

Yesterday, KB WOD of my own design.
21:45 previous time on 042713 of 25:10
3 RFT
15-Russian swings 55#
20-round the body 1 pood (10cw 10ccw)
20- darc swings 1 pood (one hand alt. with release and catch at top)
20-round the body 1 pood (10cw 10ccw)
10-KB clean & press Right 1 pood
10-KB clean & press Left 1 pood
20-round the body 1 pood (10cw 10ccw)
10-KB snatch Right 1 pood
10-KB snatch Left 1 pood
20-round the body 1 pood (10cw 10ccw)

Comment #41 - Posted by: JWG m/31/6'1"/227 at May 28, 2013 9:54 AM

P.S. Thanks to Pukie for an interesting new workout. Adding the 400m runs after each 200m sprint introduced an element of strategy to divide the remainder of each 5 min period between active and passive recovery.

Comment #42 - Posted by: Bill M. m/48/5'3"/135 at May 28, 2013 10:00 AM

Kevin C, I saw your response that day. Thank you!

Comment #43 - Posted by: Glorybelle (F/43/5'5/135) at May 28, 2013 10:07 AM

:33, :30, :33, :29, :30, :28 (avg :30.5). Brings me back to high school track!

Comment #44 - Posted by: Johnny C at May 28, 2013 10:31 AM

39-37-37-36-37-35.

Comment #45 - Posted by: Kurtis at May 28, 2013 10:48 AM

:30
:30
:28
:28
:29
:29

Mile warm up and mile warm down. Loved every minute.

Comment #46 - Posted by: Nick M/29/6'2"/168 at May 28, 2013 10:54 AM

Misread the post. I recorded the time after the 400 m. run.
2:37; 2:27; 2:34; 2:30; 2:36; 2:27
I would say all were between :35 to :40 seconds; Maybe a couple in the low :30's

Comment #47 - Posted by: SB at May 28, 2013 10:54 AM

Modified for my CoCr & Polymer Knee
Every five minutes for 6 rounds
Row 200m, for time
40-42-42-44-43-44
Bike (single speed) 800m
Être prêt
M/55/6’/210

Comment #48 - Posted by: Pete In Sun City at May 28, 2013 11:02 AM

Done on the Elliptical
42-40-38-37-37-38

Great times by all that completed Murph this weekend.
bingo must be in the penalty box
What did you do bingo

Laura f/50/5'7/155

Comment #49 - Posted by: power-girl at May 28, 2013 11:09 AM

43, 42, 41.5, 41, 41, 38

100 situps, 3:21 (slow)

M/52/193lb

Comment #50 - Posted by: Mazz at May 28, 2013 11:26 AM

Made up WOD 130525-Sat, results posted there.

Comment #51 - Posted by: fargingbastige (M/46/6'0"/195) at May 28, 2013 11:32 AM

Cop and a half anyone? "stop i hate to run!"

Comment #52 - Posted by: Sean at May 28, 2013 11:36 AM

hollyhog, power-girl,

Musings are still in the filter. I posted early AM on Sunday about Memorial Day. Pretty tame stuff.

In the end this points out how non-personal the filter is and how hard it is for the folks who monitor it to find non-objectionable posts.

Thanks for missing me...

Comment #53 - Posted by: bingo at May 28, 2013 11:56 AM

The filter giveth, and the filter taketh away.

My WOD never made it past the filter on Friday, and I kept wondering what I wrote that brought down the hammer... but when bingo's musings didn't make it on Sunday, I relaxed and thought, "maybe the mods have the weekend off," since they always greenlight the musings.

Comment #54 - Posted by: Joe Northside m/34/70"/200 at May 28, 2013 12:29 PM

34-30-31-30-31-31

Comment #55 - Posted by: MÜR at May 28, 2013 12:35 PM

Today as rx'd. Have not done sprints since middle school.
36.11
38.27
40.10
42.09
42.07
42.87

Yesterday did my own KB routine.
21:45 previous time on April 27, 2013 was 25:10
3RFT
15-Russian swings 55 lbs
20-round the body 1 pood
20-darc swings 1 pood
20-round the body 1 pood
10-clean & press Right 1 pood
10-clean & press Left 1 pood
20-round the body 1 pood
10-snatch right 1 pood
10-snatch left 1 pood
20-round the body 1 pood

Comment #56 - Posted by: JWG m/31/6'1"/227 at May 28, 2013 12:37 PM

M/43/5'8"/173

Took a speedy approach to this one: Ran the 200m at 10 mph and the 400m at 8.5 mph for a total time of 15:00

Equates to :45 on the sprints and 1:45 on the laps

Comment #57 - Posted by: Jon Craig at May 28, 2013 1:01 PM

I did this one on the treadmill, so it was a little different:
6 rounds of 600 meters
all rounds were at 12 on the treadmill
time was 2:04 for all rounds
Each round had a 5 minute window, so after the run I rested for the remaining time.

Comment #58 - Posted by: Magnus 26/5'8"/160-165 at May 28, 2013 1:13 PM

going to row this one in an hour or two, deciding on 200 or 250m sprints, probably 200s to take it easy on elbows / biceps still recovering from torn distal biceps surgery.

@ erik #20, i too liked to smirk at biceps-curling fellers -- until i tore my biceps in feb & a pt prescribed straight-bar biceps curls. and they work: have helped restore forearm-biceps supination.

am thinking some of the laxers i coach might avoid, well, broken necks with a few of bill starr's simple exercises.

Comment #59 - Posted by: matt h 51 180# 3.9.11 at May 28, 2013 1:40 PM

M26/6'1/195
Rx:

26
21.5
22
23
23
22

Comment #60 - Posted by: House at May 28, 2013 1:59 PM

M/32/200/72

Row 200 for time then 400m row every five minutes for 6 rounds

Seconds- 34, 34, 33, 34, 34, 33

Killing me to run on my ankle and knee, rowing doesn't hurt.

Comment #61 - Posted by: SeanP at May 28, 2013 2:05 PM

More challenging than I anticipated, perhaps due to Murph yesterday. Ran for warm up and cool down.
43
42
39
38
38
38

Comment #62 - Posted by: Glorybelle (F/43/5'5/135) at May 28, 2013 2:21 PM

I did Murph instead, since yesterday was a rest day. My first Murph ever. 58:23. M43.

Comment #63 - Posted by: JR at May 28, 2013 2:30 PM

Rx on track 33-31-31-29-31

Agree with the idea but any track coach or crossfit veteran will say we got this one wrong. Most people are going to run 25s to 40s which is probably about 95 % max effort. That means this is a 6 round workout at near max for about 30ish seconds then an active/passive recovery for 4 minutes and 30 seconds. I know of no other crossfit workout with such a high recovery time. The only reason for such a high recovery time would be to increase your sub-effort times. For example this workout would be for 100m or 150m athletes but would still reduce the recovery times so that you would start the sprint at the end of your active recovery. The only excuse for this easy of a workout would be due to Memorial Day Murphy yesterday.

Comment #64 - Posted by: Gads at May 28, 2013 3:03 PM

Rx'd

36, 34, 34, 35, 39, 36

Comment #65 - Posted by: Alex M/22/6'0"/181 at May 28, 2013 3:05 PM

@Gads, I know the track coach at our local university and when he had the team do short sprints like this, after the quick post-repeat shake out jog, he'd have the athletes sit down and not move for a few minutes to get them to complete recovery before moving on to the next repeat. His aim was to have them run the repeats as close to max/race effort as possible. That said, you may be right about HQ giving us all a break because they knew many of us would do Murph yesterday.

Comment #66 - Posted by: Glorybelle (F/43/5'5/135) at May 28, 2013 3:26 PM

@ Gads - really? We don't have any WODs like this? How about Barbara - which sucks btw - with a 3 min rest after every round. CF veterans know to fear WODs with prescribed rest.

Comment #67 - Posted by: Mel/40m/5'10"/180 at May 28, 2013 3:34 PM

house #60
fantastic times!
you should keep training and consider switching to 200-800m running as your "main sport" either now or when you turn 30.
after 30 you are a master-check out your local masters track club.

Comment #68 - Posted by: steve at May 28, 2013 3:52 PM

200 (field to mailbox)
400 (streets back)

40,35,36,35,35,33

Comment #69 - Posted by: DLong (M/37/5'10"/185) at May 28, 2013 3:56 PM

m/26/185/72"

Did this on a legit track...good stuff. Could not for the love of me break that 28s!

32,29,28,28,28,28

Comment #70 - Posted by: Andrew at May 28, 2013 4:01 PM

M/25/5'9"/168

35
36
34
33
32
31 (pr)

Did this all barefoot. It's the way to go!

Comment #71 - Posted by: TVis at May 28, 2013 4:20 PM

M/58/167
Made up Murph from yesterday.
Run 1 mile at 8 mins 20 rounds of 5 pull ups, 10 push-ups and 15 air squats in 29 mins. Then run 1 mile at 9 mins. Rest in peace Lt. Well done.

Comment #72 - Posted by: maintman at May 28, 2013 5:10 PM

sub indor cycle: 500m sprint (aprox 160rpm) 1000m normal(95 rpm)
38-39-36-35-35-38 sec

Comment #73 - Posted by: lucio1928,M/41/184cm/96kg at May 28, 2013 5:22 PM

34-36-33-30-36-34secs

Comment #74 - Posted by: Ryan18/6'1/185 at May 28, 2013 5:28 PM

Subbed 37 tuck jumps for 200m sprint
Subbed 75 tuck jumps for 400m run

Every five minutes for 6 rounds:
37 tuck jumps, for time
75 tuck jumps

21.65
21.41
21.29
21.23
21.03
21.09

Comment #75 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at May 28, 2013 5:33 PM

34/35/35/37/35/35

Comment #76 - Posted by: Rowan M/48/5'5"/150 at May 28, 2013 5:45 PM

M/45/5'9"/165

34
36
35
37
38
34

Comment #77 - Posted by: DGIUD at May 28, 2013 5:48 PM

40
37.3
40.2
39.5
49.8 (almost met pukie on this round)
42.8

Comment #78 - Posted by: Kristina f/5'2"/119/29 at May 28, 2013 5:51 PM

M/53/153/1-1-06

AMRAP 10:00
7 HPC 115#
7 Ball Slam 20#

7 + 5

Comment #79 - Posted by: bingo at May 28, 2013 5:58 PM

Florence Griffith work record women's 200 meter sprint 21.31 you guys are fast

Comment #80 - Posted by: Swag at May 28, 2013 6:01 PM

Ran on treadmill
10 for 200 meters, then 8 for 400 meters X2
10.5 for 200 meters, then 8 for 400 meters X2
11 for 200 meters, then 8 for 400 meters X2

Comment #81 - Posted by: JTJ/M/29/160 at May 28, 2013 6:16 PM

31, 30, 32, 31, 34, 31

Comment #82 - Posted by: Edwards M/16/5'11/180 at May 28, 2013 6:19 PM

400m treadmill 200m row

36 36 36 35 36 35

Comment #83 - Posted by: Josh at May 28, 2013 6:23 PM

Interesting how so many of us got faster.
37,35,34,34,34,33
for a 207 second total.

Comment #84 - Posted by: mhamiltoe at May 28, 2013 6:24 PM

44
41
41
38
38
38

treadmill wouldn't go any faster than 12 mph

Comment #85 - Posted by: ScooteR at May 28, 2013 6:32 PM

M/38/5'9"/161 w/ knee issues

42
44
43
41
43
49 (rubber legs on this one!)

Comment #86 - Posted by: SML at May 28, 2013 6:40 PM

39
38
41
44
42
46

Comment #87 - Posted by: Ramsey at May 28, 2013 6:49 PM

39
38
41
44
42
46

Comment #88 - Posted by: Ramsey at May 28, 2013 6:50 PM

@ #82

Not all of us got faster. It's my first "official" Rx'd mainsite WOD. I did

35,37,39,42,42,41

Closed my eyes on the fifth round and imagined myself going faster...found out I actually wasn't.

Also, my first post here.

M/38/6'5"/220-225 (from 265+ Feb 2012)

Comment #89 - Posted by: MikeS at May 28, 2013 7:06 PM

M/26/5'9"/170

Rx'd

41, 36, 36, 36, 37, 34

Comment #90 - Posted by: lwoody at May 28, 2013 7:22 PM

27:58 total. Splits were 39, 35, 38, 39, 40, 39.

Comment #91 - Posted by: J.Wood at May 28, 2013 7:42 PM

F/34/150

Subbed rowing. 250m:500m
Thought it was 5 rounds and didn't double check.

53s/56/55/57/56

Comment #92 - Posted by: gensi79 at May 28, 2013 7:46 PM

Rx's
47.6
1:05
51.8
1:10.2

Total Workout Time :21:49.1

I only did 4 rounds.

M/37/6'2"/245#

Comment #93 - Posted by: James Lund at May 28, 2013 7:47 PM

Raining outside and needed some bike intervals to sharpen for a race this weekend.

6 rounds, 30 sec max effort, 1:30 high tempo, 3:00 spin

Comment #94 - Posted by: Dan at May 28, 2013 8:33 PM

Fastest 200 meter was 00:31

Comment #95 - Posted by: Yockey at May 28, 2013 9:42 PM

M/43/168cm/86kg

100m with 180deg turn.

45,43,43,42,42,41

Sub 40sec eluded me today next time.

Comment #96 - Posted by: Ace at May 28, 2013 11:30 PM

0:36
0:36
0:32
0:39
0:36
0:39

As rx'd

Comment #97 - Posted by: Brett (24/M/188cm/77kg) at May 29, 2013 12:12 AM

Rx
0:37
0:36
0:35
0:35
0:38
0:34

400m track on AFB is about 15-20m longer so 200m was a guestimate.

Comment #98 - Posted by: mike at May 29, 2013 3:24 AM

Wasn't my running day.
So did Jackie instead to improve my time.
1000 M Row
50 45# Thrusters
30 PullUps
8:31
Good Workout

Comment #99 - Posted by: dyagg at May 29, 2013 4:51 AM

Brock and Seb
35 31 29 30 30 30
on road, measured with car odometer

Comment #100 - Posted by: sebastian 44/178/6'2" at May 29, 2013 5:18 AM

@House
I call BS on those times. If they're legit, USATF would like to get in touch with you. They could use someone in Rio.

Comment #101 - Posted by: Chris at May 29, 2013 5:36 AM

From the barn to the gate and back

49.62-48.85-48.63-48.98-50.25-50.1

Either my distance is longer than 200, or I'm the slowest guy in CF.

Comment #102 - Posted by: Jim R. M/50/5'8"/160 at May 29, 2013 6:22 AM

I was rested at the end of 4 minutes, so I did 6 rounds of 4 minutes instead of 5min.
2k run warmup to get there and 2 K back

0:44
0:39
0:40
0:42
0:43
0:43

Comment #103 - Posted by: Stephdejersey at May 29, 2013 7:15 AM

I interpreted this to mean "sprint" 200m, then run an additional 400m. This was either a misinterpretation, my distances were off and/or I've really slowed down (thus "sprint" in quotes) because I had 0 rest in between the rounds. Tough workout.

Comment #104 - Posted by: Kyle Bisceglie 46/m/5'10"/180 at May 29, 2013 8:02 AM

41
38
37
38
40
37
38

personally, i appreciated the recovery time as is. running that 400m was like running through quicksand imo. if the goal was to be at full recovery so times did not deterioriate, then, it appears the recovery time was perfect. if they expected times to decrease from pushing the limits--recovery was too long.

Comment #105 - Posted by: mtvet at May 29, 2013 8:24 AM

Do the WOD. Quit talking about it. If educated on CF from its infancy, this should be of no surprise. Read up. Educate. For time. 3......2......1....go.

Comment #106 - Posted by: Mike H at May 29, 2013 10:04 AM

M/5'8"/25/175

:35
:29
:29
:30
:29
:30

Comment #107 - Posted by: Wes at May 29, 2013 11:45 AM

26 / M / 5'9" / 140lbs

Every 6 minutes for 4 rounds:
Sprint 200m for time
Run 200m

45
47
48
46

Oh my...

Comment #108 - Posted by: BC at May 29, 2013 11:54 AM

Did this out on the track with about 20 mph wind; amazed how much that had an effect on my times. 1,3,5 into wind, 2,4,6 downwind.

37,30,38,32,38,32

Rests felt long, but by rounds 5 and 6 my HR had only recovered a little bit, so they were welcome.

Comment #109 - Posted by: Dan at May 29, 2013 11:56 AM

Done on local track -

800m warm-up, then WOD scaled up to 4:30 for 6 rds, timed 200m, jog 400m;

31-30-32-31-31-31

Comment #110 - Posted by: ART/M/44/5'5"/150 at May 29, 2013 12:03 PM

M/35/70"/188

:37
:39
:39
:39
:39
:38

Comment #111 - Posted by: Eric at May 29, 2013 12:39 PM

Did day late on rower, prior to back squat workout:

6 rounds (250m sprint-row, 500m row, balance of 5 minutes as rest)

58.4
59.5
57.4 (500 = 1:51)
54.3 (1:51)
57.0 (1:56)
54.9 (1:50)

Then 200m row-sprint = 41.9 (304 watts, 15 cals, 1:45 500m pace)

Comment #112 - Posted by: matt h 51 180# 3.9.11 at May 29, 2013 12:43 PM

0:38
0:34
0:39
0:34
0:38
0:34

Comment #113 - Posted by: myles456 at May 29, 2013 2:26 PM

didn't time the 200m seperately but each total circuit was under 2:30 rx'd

Comment #114 - Posted by: Josh M/20/5'6"/191 at May 29, 2013 2:37 PM

I'm fortunate to have an all-weather track about a stones throw from my work, unfortunately, it is not regulation. 4.25 laps to equal 1 mile, suposedly. Therefore, the 200m marks aren't official, so I'm guessing the distance is closer to 180m.

:29
:31
:30
:29*
:31*
:33*

*walked 400m - too tired to continue jogging after sprints.

Overall, I felt good during the sprints. I should probably do this every other week or so. Great cardio workout!

33y/o
Male
6'3"
230lbs

Comment #115 - Posted by: Rocky at May 29, 2013 3:39 PM

Opps, I forgot to add that I did 4 minute intervals. I needed to get back to work and couldn't fit 5 min intervals in.

Comment #116 - Posted by: Rocky at May 29, 2013 3:41 PM

great workout!

36
34
33
32
32
32

Comment #117 - Posted by: ssvmi91 at May 29, 2013 4:03 PM

38.8
35.3
34.3
33.8
33.9
33.2
Nice workout!

Comment #118 - Posted by: Jen at May 29, 2013 4:50 PM

House and Chris, I agree, House your times seem quite optimistic. Maybe check the distance you measured out. Please call us out if we're wrong.

Comment #119 - Posted by: Johnny C at May 29, 2013 5:47 PM

As Rx'd
42, 42, 40, 39, 38, 36 seconds

Comment #120 - Posted by: phill 37°21'41"N 118°23'43"W at May 29, 2013 6:47 PM

M/23/5'11"/182.1

36-31.5-34-32.5-37-31

real nice wod.

Comment #121 - Posted by: Miles Forks at May 30, 2013 4:39 AM

35
40
41
41
42
42
42

Comment #122 - Posted by: Jonblaze at May 30, 2013 8:16 AM

22.1
21.7
21.9
22.3
21.9
21.6

Comment #123 - Posted by: stephen at May 30, 2013 2:49 PM

Great times Stephen. I hope you try out for the USA track team.

Comment #124 - Posted by: Greg at May 30, 2013 3:18 PM

N/A
44.8
45.1
43.9
39.8
36.9

Forgot to time first one.
May not have gone hard enough on the first few.

Comment #125 - Posted by: Jeff at May 30, 2013 4:49 PM

M/35/6'3"/200

38/36/33/35/34/34

Comment #126 - Posted by: Ben S at May 30, 2013 7:08 PM

Male 34yrs 181 lbs, 5'6

34,35,35,34,36,34

Pretty consistent, but was trying to get it down to 32s, but damn short legs!!

Comment #127 - Posted by: Paolo at May 30, 2013 8:09 PM

28,29,28,28,30,26

Comment #128 - Posted by: ZScott at June 1, 2013 2:58 PM

@stephen (123)
Another person I'm calling BS on. Just found some of Michael Johnson's workouts online. An example workout three weeks before the big day was as follows:
4 x 200m in 21.0s with 10m rest between each one.

Somehow you're cranking these out with an extremely shortened running rest in between. I just don't see it.

Comment #129 - Posted by: Chris at June 4, 2013 11:37 AM

M/33/5'7"/168
:34, :35, :35, :34, :32, :32

Comment #130 - Posted by: Mark S. at June 5, 2013 11:40 PM

Worked out with the group tonight so only 5 rounds and 6 minute rounds.

35, 27, 29, 29, 30 = 150

Comment #131 - Posted by: brett_from_wylie at June 6, 2013 7:27 PM

36"
38"
38"
39"
38"
36"

Comment #132 - Posted by: RAD at June 6, 2013 7:30 PM

38,35,35,35,35,36

Comment #133 - Posted by: PW56 at June 8, 2013 9:43 AM

M/34/68/145
32
28
31
28
30
26

Comment #134 - Posted by: David at June 10, 2013 1:23 AM

45/m/176cm/74kg

Done 20130606

42
41
40
41
38
37

400s between 2:04 and 2:15

Comment #135 - Posted by: Memuc at June 10, 2013 4:18 AM

m/39/5'9/180
WU: Run 400m, 3 sets squats, Samson Stretch, dynamic stretching.
40.93,38.48,38.54,38.63,39.90,36.31
Pleased w/consistency of times. Could've gone a little faster. Last few 400's pretty slow. Tried to focus on using hamstrings - pose. Seemed to work. Hamstrings sore the next day.

Comment #136 - Posted by: jrm at June 12, 2013 6:40 PM

35, 33, 33, 33, 34, 33

Was pretty happy with intensity and consistent performance. Would be great to get them all down to 30 seconds.

M/28/5'11''/195

Comment #137 - Posted by: Kent at June 13, 2013 9:04 AM

M/41/5'11"/206

(seconds) 45-38-38-42-45-39

Comment #138 - Posted by: Jose-Luis Morales at June 22, 2013 2:01 AM

Every five minutes for 6 rounds:
Sprint 200 meters, for time
Run 400 meters

33-35-33-33-33-32

Happy with holding my effort to within 3 seconds and running my best time on last round.

Comment #139 - Posted by: vic* at June 30, 2013 10:20 PM

38-35-33-34-34-33 as rx'd with a back twinge.

Comment #140 - Posted by: zenoperegrinus at December 20, 2013 9:10 AM

@track by LW
36-34-35-35-38-37

Comment #141 - Posted by: Doug at April 10, 2014 12:19 PM
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