July 17, 2013

Wednesday 130717

Sprint triathlon
For time:
Swim 750 meters
Bike 20K
Run 5K

Post time to comments.

Compare to 120614.


Enlarge image

Joey Burns.

Second Games Event Announcement

"Front Foot Position" with Coach Burgener - video [ipod] [mov] [HD mov]

Posted by Pukie at July 17, 2013 5:00 PM

Will try this on Saturday. No way I could do it in the morning and get to work on time.

Comment #1 - Posted by: Roger in Phx at July 16, 2013 5:17 PM

Did this June 16th in Greenwood, Nova Scotia. Time 1:18:56, 3rd female

Comment #2 - Posted by: Carla at July 16, 2013 5:17 PM

This is what crossfit is all about . Doing this Thursday due to time constraints tomorrow and being a day behind mainsite anyways

Comment #3 - Posted by: Sean at July 16, 2013 5:42 PM

Be ready for anything life throws at you!

Comment #4 - Posted by: Sean at July 16, 2013 5:43 PM

I don't have access to a pool. Somewhere I read that swimming 100m equals running 400m. With this logic I would sub a 3K run for the swim. Do you have any other ideas?

Comment #5 - Posted by: Kendy at July 16, 2013 5:46 PM

Oh boy, here come the complaints about the WOD and the questions about subs.

Check the "compare to" link where this has all been hashed and rehashed. I'll be subbing a row for the bike.

Doesn't get more functional than this WOD.

Comment #6 - Posted by: Gavin at July 16, 2013 5:48 PM

Cool pic. Nice wod to. Remember this one from last year, lot of fun.

Comment #7 - Posted by: hollyhog at July 16, 2013 5:50 PM

Going to get after this right after I'm done teaching summer school. Swimming in the pool, then bike and run outside in the heat.

Comment #8 - Posted by: Mike Andridge at July 16, 2013 6:23 PM

I loved doing this one last year. 3rd place finish, age group.

There is one scheduled in the neighboring town for 4 weeks from now. I look forward to that one, especially since I can do it with no "triathlon specific" training. Just CrossFit.

Comment #9 - Posted by: Joshua Fiebig at July 16, 2013 7:15 PM

I think this is so hot..thanks Crossfit for being constantly varied..these are classic movements and should be a part of Crossfit...

Comment #10 - Posted by: deparko at July 16, 2013 7:19 PM



Comment #11 - Posted by: Wilson at July 16, 2013 7:29 PM

For those needing a sub for the swim, many have opted for a duathlon, which is 2 events. For example, run bike run instead of swim bike run.

Comment #12 - Posted by: Glorybelle (F/44/5'5/134) at July 16, 2013 7:52 PM

Beautiful! Can't wait...

Comment #13 - Posted by: Dr. Burrito at July 16, 2013 8:00 PM

I love these workouts! Had I access to a pool, I'd tear this up. Sadly, I don't so it looks like it'll be rowing sub for me… Hopefully this FOBs one stationary bike is decent enough. My wife and I will have to make this one up together!

Comment #14 - Posted by: Victor 26/180/6'1" at July 16, 2013 8:09 PM

I'm doing:

Swim 1000 m
Row 3000 m
Run 5000 m

It will hurt.

Comment #15 - Posted by: Gavin at July 16, 2013 8:30 PM

What a wonderful excuse to actually time my swim. I haven't timed in a while so I'll get to see how I compare.

I'm thinking row 5k
then run 10k
then swim 1k

Comment #16 - Posted by: R.I.P. Milton Friedman at July 16, 2013 9:37 PM

5 RFT of:
400 meter Run
500 meter Row
500 meter SkiErg

39:56 rx

Comment #17 - Posted by: gb 45/m/71"/185# at July 17, 2013 3:09 AM

Coach Mike is way cool!!!!

Comment #18 - Posted by: drw at July 17, 2013 3:16 AM

awesome WOD. will do this weekend when I can get to water! This picture is amazing

Comment #19 - Posted by: Vincent Miceli at July 17, 2013 3:46 AM

400m swim
8k bike
Only had 45 minutes

Comment #20 - Posted by: Newmann at July 17, 2013 4:59 AM

43, 5'9", 168 - 1st ever tri! 4 mos to the day of running my first marathon (Shamrock in VA Beach) -
28 min in pool, 55 bike, 28:30 run (shuffle :-) = 1:51:30!!


Comment #21 - Posted by: jw at July 17, 2013 5:18 AM

He is pulling the bar with his arms. Elbows shouldnt be bent. Good extension though.

Comment #22 - Posted by: gk at July 17, 2013 5:31 AM

2.5k row
20k bike
5k run


Comment #23 - Posted by: Deacon M/29/75"/195 at July 17, 2013 5:54 AM

Does anybody know the possible tv/online scheduling of the games?

Comment #24 - Posted by: rodneyfulmer at July 17, 2013 6:03 AM

Skipped this one due to a complete lack of interest

"Fran" @ 65#

6:03 (pr by 3:36 over 130506)

Comment #25 - Posted by: Joe Northside m/34/70"/200 at July 17, 2013 6:07 AM


16:40 rx'd

Comment #26 - Posted by: dave at July 17, 2013 6:40 AM

Last time 10:30 @ 65#
Had to make up the clean/ burpee wod do today's on the weekend with more time
Pull ups 11/8/7/7/6
5 sets of 5 Kipping hspu
3 sets of 5 muscle up progressions with black band
3sets of 3 hspu chest to wall hands about 30 inches from wall

Comment #27 - Posted by: D.S. at July 17, 2013 7:02 AM

Anybody think there's a back tuck/flip portion? There was a feature on the Games site, yesterday's photo had a back tuck.... Ah the speculation - must be Games season!

Comment #28 - Posted by: B at July 17, 2013 7:02 AM

I have to say I loved Joe Northside's/#28's comment...that's kind of how I'm feeling! I got into Crossfit to get out of long, slow cardio...Joe, I'll probably copy you, with a slower Fran time though.

Comment #29 - Posted by: Deidre at July 17, 2013 7:25 AM

1:26 rx

Comment #30 - Posted by: tiffany at July 17, 2013 7:30 AM

took me 1:30:00 for just the 20K bike ride alone. Maybe I should do this one on the bikes at the gym and tredmill.

Comment #31 - Posted by: BW at July 17, 2013 7:47 AM

#28/Joe, phenomenal progess!

Bill M., I have a small table outside my barn gym w/ 10 old, large, rusty bolts that I move to count sets for anything 5 rounds or higher. I forgot to use them for yesterday's Nancy.

Comment #32 - Posted by: Jim R./50/5'8"/160 at July 17, 2013 8:16 AM

@D.S. - solid improvement, wtg!

@Deidre - you hit the nail on the head: "I got into Crossfit to get out of long, slow cardio"

@Jim R - thanks! Better pull-up technique lets me stay on the bar longer

Comment #33 - Posted by: Joe Northside m/34/70"/200 at July 17, 2013 8:48 AM

My first triathlon ever!
1:35:49, which includes transition times.

760 meter Swim: 31:35 (didn't want to finish on opposite side of pool, so swam an extra length)
T1: 4:34.9
20K Spin bike: 34.39
T2: 1:50
5K Run on roads: 23:10 (7:48, 7:32, 7:08)

I would've never even attempted this 3-1/2 months ago, or ever, but CrossFit has given me cajones and strength I've never had. And by the grace of God, I'm enjoying these gifts.

Comment #34 - Posted by: Glorybelle (F/44/5'5/134) at July 17, 2013 8:52 AM

Apparently some people need a bit of a wake-up call:

What is CrossFit? (Copied and pasted from the 'What is Crossfit tab on Crossfit.com)

Forging elite fitness

"CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing."

"CrossFit is many things. Primarily, it’s a fitness regimen developed by Coach Greg Glassman over several decades. He was the first person in history to define fitness in a meaningful, measurable way (increased work capacity across broad time and modal domains). CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity)."

'Work capacity over broad time and modal demains': sums up to 'you train for anything'.... that includes the odd time we get a bit of an endurance workout.

'constantly varied functional movements performed at relatively high intensity': in this case some days you get Fran as a workout (2-3 minutes), some days you get a triathlon (1-2 hours). It's varied day-today and very much functional.

Stop complaining and do it.

Comment #35 - Posted by: Lance Wilson at July 17, 2013 9:07 AM

What a coincidence, I did a sprint tri this past weekend. 1k ocean swim, 25k bike, 5k run. 1:49

A couple of things...

Though Crossfit does get us prepared for almost anything, I felt very sluggish towards the end of the bike and the entire run. Most WOD's are 30 mins or less, so this isn't much of a surprise. I didn't do any cardio or tri-specific training...just mainsite WODs.

Also, if you're thinking of doing the swim last, hopefully you'll be in a pool and not the ocean. You don't want to "bonk" out there...

Comment #36 - Posted by: Baxter at July 17, 2013 9:11 AM

Day 30 of 30 finished.

1:29:35 Subbed 750 Meter row for swim and used my mountain bike for the biking portion. Pretty flat course except for 1st quarter mile and last quarter mile.

I want to thank all of you for your support and encouragement through this battle with depression. I have been crossfitting since 2004, posting here and there but never consistantly. Never dreamed that I would go on this journey sharing my walk on this site. But it helped me stay committed to the goal. So those of you that probably thought just post your times dude and don't tell us the rest of the story, thanks for hanging in with me.

Looking back now, I can see that I slipped into depression slowly until boom, it was on me. By the time I recognized what was happening I was probably a 3 out of 10 on the mood scale. That sunk to a 1.5 and then was a very, very slow climb to where I am now, about a 7. When I started the 30 day challenge I was probably about a 4. I worked out with multiple people to help me get through workouts, primarily my great friend Scotty.

I want to make it very clear that crossfitting for 30 straight WODS did not bring me to where I am now. It was one component of this journey to get well. Other components included a supportive family, friends, church and workplace (had to take a leave of absence), antideppressant medication, intense counsel that included cognitive therapy, a willingness to surrender (very difficult), faith, and hope.

I have learned that I must slow down, work in God's time, not the worlds time. I now take a week long journey (driving) with my dog and our God from Kansas to Maine to see my sister get married. I won"t post for a week as I won't have computer access. But I have brought some makeshift equipment so I can keep working out along the journey. Look forward to posting when I return. Special thanks to Bill R. who continued to pray for me 2-3 weeks past me not following through on the first 30 day challenge. Your post encouraged me to actually start the 30 WOD challenge.

I leave you all with this devotion from "Jesus Calling" by Sarah Young.

Come away with Me for a while. The world, with it's nonstop demands, can be put on hold. Most people put Me on hold, rationalizing that someday they will find time to focus on Me. But the longer people push Me into the backround of their lives, the harder it is for them to find Me.
You live among people who glorify busyness, they have made time a tyrant that controls their lives. Even those who know Me as their Savior tend to march to the tempo of the world. They have bought into the illusion that more is always better, more programs, more activity.
I call you to follow Me on a solitary path, making time alone with Me your highest priority and deepest joy. It is a pathway largely unappreciated and often despised. However, you have chosen the better thing, which will never be taken away from you. Moreover, as you walk close to Me, I can bless others through you.

(taken from Song of Songs 2:13 and Luke 10:42)

This really spoke to me and I am hopeful that it might speak to some of you. God Bless - Rob

Comment #37 - Posted by: Rob Hole M/45/5'10"/180 at July 17, 2013 9:13 AM

I did my first triathlon and surprised myself. So very happy. Details currently stuck in the filter.

All I have to say is I am grateful for this site and these WODs and will never be afraid to give any of them a go after today.

Thank you CFHQ!

Comment #38 - Posted by: Glorybelle (F/44/5'5/134) at July 17, 2013 9:25 AM

Jeez, this is going to take a long time. I will try to get this in on Sunday. I usually have 45 minutes for a workout which is a big reason I love Crossfit. Who doesn't love a quickie ;)... I'm up for doing something like this as I think it would be a great challenge. But it's not often I have 2 hours to workout

Comment #39 - Posted by: Mitch at July 17, 2013 9:34 AM

Did my own little triathlon.

1. weighted pull-ups, 5 X 3, 45-55-65-75-85(PR)

2. row 250m, 10 times, with exactly 1 minute rest.
:49, :51, :54, :53, :55, :54, :57, :54, :54, :54

3. max reps of ghd sit-ups in 1 minute. 40

Comment #40 - Posted by: Kevin C. (M/54/5'11"/182) at July 17, 2013 9:49 AM

Huge improvement D.S. and Joe Northside! You guys are sure doing something right.

Comment #41 - Posted by: Kevin C. (M/54/5'11"/182) at July 17, 2013 9:50 AM

M 5'10" 150 45
When returning to endurance sports after 1 1/2 years of CrossFit, I always feel the "specialize in not specializing" part in a big way. But I'm more fit and stronger overall so what the heck.

750M Pool, 20K bike Hill route, 5K run Hill route. 1:36:32

Comment #42 - Posted by: Steve at July 17, 2013 9:59 AM

Travel WOD - needed to sweat it out!!

4 mile run- 33:45

10 rds
10 push-ups
15 sit-ups
20 air squats

12:50... Slow!!

Tomorrow I try the Sprint Tri!

Comment #43 - Posted by: Energizer Bunny at July 17, 2013 10:25 AM

Not to take a shot at programming or anything but to truly get the most out of a sprint Tri like this, one would not rip 'nancy' the day before. Regardless, you've got to appreciate the unknowable.

Comment #44 - Posted by: T at July 17, 2013 10:30 AM

Work is crawling today ready to start this wod! Took some time pouring this workout together but can't wait. My bro n law is using his wifes bike to complete this wod. Ha! Use what you got!!!!

Comment #45 - Posted by: Chase at July 17, 2013 10:42 AM

A day behind as life's responsibilities seem to keep getting in the way.
PR'd Nancy. Results there.
Can't come close to Kevin C's time.
A note to Jim R and Bill M too.
A special note to Carole, Happy belated Birthday.


Comment #46 - Posted by: power-girl at July 17, 2013 10:54 AM

1:36 in the heat. 3 words. Respect the run. I bonked big time. Respect to these athletes.

Comment #47 - Posted by: cheryl at July 17, 2013 11:05 AM

As rx'd 1:48:39. Happy to complete it under two hours. Need to swim more!

Comment #48 - Posted by: Kurt M/39/185 at July 17, 2013 11:13 AM

@powergirl- nice PR on Nancy! Even more special in this heat.

Comment #49 - Posted by: Kevin C. (M/54/5'11"/182) at July 17, 2013 11:35 AM

Laura (powergirl) -- nice PR on Nancy yesterday, even more so that you added the 6th round! OHS: do 'em while you can.

Did I miss Carole's birthday? If so, happy belated birthday Carole!

Comment #50 - Posted by: Bill M. m/48/5'3"/135 at July 17, 2013 11:54 AM

No Swim
Row 3000M-11:56
Bike 20000M-44:34 In Gym
Run 5000M 31:48 on treadmill

87:48 total or 1:27:48

Was afraid to push it on the run so jogged it at 6MPH

Comment #51 - Posted by: JP,M.A. M/50/69.5"/190 lbs at July 17, 2013 11:55 AM

Oh dear god that killed me.

Did not sub anything just manned up. First time I have ever done anything like this work out.

I did run, cycle then swim.

1hour35mins from start to finsh.

I am 6ft2 and 15 stone.

And yes I am totally wiped now. Thank you loads for this wod

Comment #52 - Posted by: Robert Chapman at July 17, 2013 11:56 AM

I also passed on this one because I did not feel up to a long grinder. Instead I did:

30 ring muscle-ups for time: 5:56

Then: 8 sets of 3 reps each of ring HSPU.

Comment #53 - Posted by: Bill M. m/48/5'3"/135 at July 17, 2013 12:00 PM

Bill, ring HSPU!?

You are a beast (as if the 30 MUs didn't already prove that).

Comment #54 - Posted by: Gavin at July 17, 2013 12:26 PM


750m swim 19 min
12 mile bike-not timed
15 min. run 95 degrees w/ 88% humidity--DNF
total time was 1 hr 26 minutes.

Comment #55 - Posted by: Mike Andridge at July 17, 2013 12:27 PM

Gavin -- thanks! Ring HSPU appear occasionally in mainsite wods, so give 'em a try. Set your rings about waist-height (so you're not too high if you have to bail), kick up and wrap the straps around your legs. Be sure your shoulders and triceps are really warmed up.

Comment #56 - Posted by: Bill M. m/48/5'3"/135 at July 17, 2013 12:39 PM

No substitute, no complaining 1:04:08

Comment #57 - Posted by: D Weston at July 17, 2013 1:43 PM

Gavin-yes, Bill is a beast! But, you knew that already.

Bill-Carole is out of town right now, but did her yearly birthday workout, last Friday, ahead of time. It is posted there.

Comment #58 - Posted by: Kevin C. (M/54/5'11"/182) at July 17, 2013 1:45 PM

1:40 RX

Comment #59 - Posted by: Brad/6'4"/200/m/32 at July 17, 2013 2:12 PM

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:

100 (pr by 27 reps over 121122)

Comment #60 - Posted by: Joe Northside m/34/70"/200 at July 17, 2013 2:16 PM

F/33/5´8/158 lbs

Skipped swimming since I am a horrible swimmer.

Total time 1:43, the "run" was a bit short too, only 4K.

Looking forward to restday tomorrow...

Comment #61 - Posted by: Ingeborg at July 17, 2013 2:33 PM


21,18,15,12,9,6,3 of

85# back squat
Toes to bar
24" box


Comment #62 - Posted by: Trina at July 17, 2013 2:34 PM

Make-up 130713 Chipper:


At 145 Cleans, 35 DB, 115 Thusters


Comment #63 - Posted by: james.patrick [M/51/66"/135] at July 17, 2013 2:36 PM

Did it backwards. Didn't really keep track of time but I knew it was under 2 hours. I had to walk 1/3 of the run because I got a huge blood blister on my left foot while running in five fingers. It felt like running on needles. The bike was fine but I got a calf cramp close to the end of the swimming. It was nice though getting to swim last and to wash off all the sweat.

Comment #64 - Posted by: Franiel at July 17, 2013 3:04 PM

row 2k, bike 3k, run 4k.. not enough time for the Rx, but it was fun. More of a weekend workout, no?

Comment #65 - Posted by: Silas (M/27/6'/175) at July 17, 2013 3:09 PM

row 2k, bike 3k, run 4k.. Morning workouts don't leave enough time for the Rx. More of a weekend workout, no?

Comment #66 - Posted by: Silas (M/27/6'/175) at July 17, 2013 3:11 PM

Kevin - I was out of town last Friday so I missed Carole's post about her birthday. Please pass along my regards and best birthday wishes!

And I'm no beast, just a middle-aged guy who can occasionally manage to impress the youngsters at my gym : )

Comment #67 - Posted by: Bill M. m/48/5'3"/135 at July 17, 2013 3:21 PM

wicked wod, i dont train endurance anything (hate running) and did this wod 28 mins faster than when i came up last year... another mainsite programming success.

Comment #68 - Posted by: christine 28/F at July 17, 2013 5:08 PM

Subbed from CF SoCal:
15 minute ascending ladder of:
Thrusters @ 95 lb.
KBS @ 1.5 pood
Squat Box Jumps (24")
9 thrusters - 9 kbs - 3 squat box jumps

Comment #69 - Posted by: SB at July 17, 2013 5:14 PM

Sprint triathlon
Swim 750 meters
Bike 20K
Run 5K
Time: 1:15

Comment #70 - Posted by: Cam at July 17, 2013 5:22 PM

Sprint triathlon
Swim 750 meters
Bike 20K
Run 5K
Time: 1:15

Comment #71 - Posted by: Cam at July 17, 2013 5:23 PM

swim only 750m 15:40

Comment #72 - Posted by: Jake Kiddoo at July 17, 2013 5:27 PM


5 rds of
- 400 meter run
- 95lb overhead squats, 15 reps

16:30 rx


Comment #73 - Posted by: Mazz at July 17, 2013 5:28 PM

Tried to post earlier, two comments stuck in filter. Disregard if this post makes it through.

WOD as rx'd, plus an extra 10 meters in the pool.
My first triathlon! Main site programming works!

Comment #74 - Posted by: Glorybelle (F/44/5'5/134) at July 17, 2013 5:32 PM

@Robert Chapman, congrats on your first Triathlon! We were in the same boat today.

Comment #75 - Posted by: Glorybelle (F/44/5'5/134) at July 17, 2013 6:19 PM

24 min for 5k run, new PR.
Swim/bike saved for later.

Comment #76 - Posted by: Arcticrlf at July 17, 2013 6:21 PM

1 hour 10 minutes.

1k swim: 25:09
3k row: 13:55
5k run: 31:03

I was the guy dodging little kids as I swam laps at the community pool. This WOD was actually lots of fun.

Comment #77 - Posted by: Gavin at July 17, 2013 6:24 PM

750 meter swim 22:15 including transition time
20k bike 31:24 random hills
5k run on precor 32:40 right quad cramping on the last 1/4 mi
Total time 1:26:19 first sprint tri

Comment #78 - Posted by: Bryant at July 17, 2013 7:19 PM

Modified for my CoCr & Polymer Knee
Bike single speed house to pool: 1.2 miles
Swim: 200m
Bike single speed: 7.5 miles around Ft Bliss back to house
Row 2000 meters
No time did it just for fun
Être prêt

Comment #79 - Posted by: Pete In Sun City at July 17, 2013 8:14 PM

Running 34.00
Biking took me 1:10
Swimming was like 37 00

I don't understand how some did this in an 1:15

Comment #80 - Posted by: Megan M at July 17, 2013 8:15 PM

Swim 250 yd
Bike 5K
Run 1.5 K
38 minutes plus transition time (Puppie scaled WOD)

Last year after my second child was born I trained for 6 months to compete in my first Sprint Tri. Here that's just all in a day's work, literally! Can't wait 'till I'm Crossfit! Giving my 5 year old whose already in gymnastic a head start starting her on Kids Crossfit this week.

Comment #81 - Posted by: Cory at July 17, 2013 8:36 PM

750 meter Swim 22:15 including transition
20k Bike 31:24 random hills
5k Run 32:40 on precor. Right quad wanting to cramp up on the last 1/4 mile.
Time 1:26:19

Comment #82 - Posted by: Bryant at July 17, 2013 9:04 PM

Megan, did you bike the 20K or 20 miles? 20k is 12.5 miles. If it took you 70 minutes, then you were doing a mile every 5.5 minutes. That's pretty slow for biking, only 10 mph. The biking should have taken you close to half the time it did.

Also note that many people subbed so the distances and exercises are different.

Comment #83 - Posted by: Gavin at July 17, 2013 10:03 PM


1) 15 Minutes

Work the Deadlift with 3 second Pause in the Bottom x 3 reps Heavy

2) 15 Minutes

Build to Heavy Deadlift x 3 reps

1) 98.5kg(217#, no more weight plate)
2) 98.5(217#)

Comment #84 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at July 17, 2013 10:46 PM

Rob Hole you bloody legend mate.

Comment #85 - Posted by: Kizza m/30/183/80 at July 18, 2013 3:18 AM

After 2 weeks of crossfit

6.5km run in 50 min
20 km bike in 1 hr
And 1000 m row in 10 min

Burned out, but happy

Comment #86 - Posted by: Liz at July 18, 2013 4:31 AM

3 mile run
8 mile mtn bike on road
750m swim in kids pool (150 laps)

Comment #87 - Posted by: ART/M/44/5'5"/150 at July 18, 2013 5:23 AM

Did 5K in 30:30 mild hills with my Australian Cattle Dog, Molly this morning.

I hope to setup this tri-sprint using 400m swim on the weekend (will require 40 laps)

I did this as a run-ride-run duathlon last year


Comment #88 - Posted by: mikeyb m/52/182 at July 18, 2013 5:28 AM

Oh dear god that killed me.

Did not sub anything just manned up. First time I have ever done anything like this work out.

I did run, cycle then swim.

1hour35mins from start to finsh.

I am 6ft2 and 15 stone.

And yes I am totally wiped now. Thank you loads for this wod

Comment #89 - Posted by: Robert Chapman at July 18, 2013 7:53 AM

As RX'd 1:21

Comment #90 - Posted by: Jodi at July 18, 2013 9:04 AM


1:48 rxd. First triathlon ever. Biked on windy, hilly trail. Foolishly, I saved the swim until last and my legs cramped up bad. Added probably an extra 15 minutes to the swim.

Comment #91 - Posted by: Tim at July 18, 2013 9:26 AM

mini tri 10 minutes each
rowed 2441M
ran 1.04 mi
biked 3.17 mi

Comment #92 - Posted by: Bells at July 18, 2013 12:12 PM


Front Squats
5x5 @ 180lbs

Front Squats
21-15-9 @ 135 with 30-60 sec rests between sets

Comment #93 - Posted by: JWeaver at July 18, 2013 12:14 PM


1k row
10k bike (stationary)
5k run (treadmill)


had neither a pool nor the time to do the RX'd.

Comment #94 - Posted by: Miles Forks at July 18, 2013 12:25 PM

2013-07-18: ". 10rnds@37.
2012-06-14: Sub 400M/10X(WB/GHD/BE). 12rnds@45:

Comment #95 - Posted by: gs at July 18, 2013 1:29 PM

Swam in a lake for 25 mins
Rode WalMart Mtn Bikes for 58 mins
5K trail run in 28 mins

Comment #96 - Posted by: Rowan (M/48/5'5"/150) at July 18, 2013 1:32 PM

1:45:55 stationary bike, 375 SDHP and 5K

Comment #97 - Posted by: Pacers at July 18, 2013 1:38 PM


Comment #98 - Posted by: myles456 at July 18, 2013 3:40 PM

26.6 km 1h40 min
4.1 km run 29 min

Comment #99 - Posted by: frederic at July 18, 2013 7:24 PM

1.5 k row
20k spin bike
5k run tm @ 1%

Comment #100 - Posted by: David Burns at July 18, 2013 7:46 PM

As Rx'd m/28/5'9"/144

1:11:38 without transition 1:21:38 with

750 meter swim: 17:57
20 km spinbike: 29:14
5 km run: 24.27

Transition total roughly 10

First time ever doing this, I take my hat of for endurance athletes! I hit more mental walks in this then ever before! Broke them all though :) For those still going to do it: have fun and for those who done it allready: Good on you!

Comment #101 - Posted by: Arjan at July 18, 2013 7:48 PM

Woosaah, that was tough alright! Thank god it's over!

As Rx'd time: 1:11:38 and 1:21:38 with transition

750 meter swim: 17.57
20 km spinbike: 29.14
5 km run: 24.27

Good luck and have fun for those still to go! And for those who did it allready: good on you!

Was my first time ever and man did I hit a lot of mental walls! I take my hat of for all the endurance athletes!

Comment #102 - Posted by: Arjan (M/28/5'9"/144) at July 18, 2013 7:58 PM

2K row, 20K stationary bike, 5K run in 1:20.

Subbed because no pool or real bike on the FOB. I'd love to try this again when I get home. This was a real smoker and a good change of pace. I think it also shows the value of CrossFit as a work out. In March, I started CF using the main site. Up until then I was a reluctant 'jogger' who knocked out a few PU and SU as my semi-annual PT test was approaching. I wasn't out of shape, but I was getting soft and would have been too intimidated to even try a workout like this or a heavy lifting workout. Anyway, I ran a 5K at St. Paddy's Day and I was sore for two days. Soon after I started CF and could barely walk or move my arms after some workouts. Now, after almost 4 months of CF, I finished my modified triathlon and felt awesome. I was ready for more the next day. Thats what I like about CF. Not only that I'm starting to build some muscle and my beer belly is almost gone, but more important I am gaining confidence in my body. I feel ready for anything, even if the task is new or intimidating.

Oh jeez, I'm turning into one of those CrossFit evangelists, aren't I. Next stop, toe shoes...

Comment #103 - Posted by: Mike (M/34/5'6"/150) at July 18, 2013 9:02 PM

Congrats, Tim and Arjan, on your first triathlons. Mine too. Feels awesome, doesn't it?

Comment #104 - Posted by: Glorybelle (F/44/5'5/134) at July 18, 2013 9:24 PM


Done in reverse

Run 26:33
Bike (16.8k - ran out of time) 39:48
Swim 16:20

1:29 total

Felt great about my times, considering I haven't been doing any tri-specific training. Felt a difference in the run when I got tired - focused on the muscles I've been training w CF!

Comment #105 - Posted by: MonkeybarMama at July 19, 2013 9:06 AM

20km bike
5km run
20 min drive to pool
750 m swim 30 min

Comment #106 - Posted by: Erick M/37/220/6'2" at July 19, 2013 11:32 AM

750 m row
5 km run
12 km bike

44 mins run out of time. Good work out!

Comment #107 - Posted by: Ben at July 20, 2013 2:34 PM

Almost forgot to record this.

Swim 750m - 16:34
T1 - 7:24
Bike 12.4mi - 45:18
T2 - 4:41
Run 3.1mi - 23:41
TOTAL - 1:37:40

All done indoors = crazy. Have to set up an outdoor course next time.

Comment #108 - Posted by: RAD M/29/6'/165 at July 21, 2013 7:25 AM

Finally got this done. First tri. Rx.

Swimming was hard, as expected.
Biking after swimming was harder than expected.
Running after biking was even harder than that.

Legs were ready to be done 3 miles before time.

Was happy and surprised to finish in under 2 hours.



Comment #109 - Posted by: Roger in Phx at July 21, 2013 1:40 PM

5 k indoor row - 19.28min
20 mile static bike, hill climb program -38.29min
5 mile treadmill run 44.31 mins
1 min rest between row and bike
1 min rest between bike and treadmill

toata 1hr 44.28mins

Comment #110 - Posted by: Clive at July 22, 2013 6:51 AM

Just got back from out of town, but wanted to do this workout since it posted so I did it on 7/22/13
2 hrs. 4 minutes as rx'd

Comment #111 - Posted by: SB at July 22, 2013 6:05 PM

total time of 1:25:37 - Swim to Bike transition took 11 min. I had to lock my bike up in my car.
Did the swim in the bay. Transition 2 took 3 min.

Comment #112 - Posted by: Rachel Gamallo at July 29, 2013 8:09 PM

4k row (sub for swim) - 15.30 min
20k bike - 30.54min
2 mile run (had to go to work) - 17min
total transition time- 6min

total time: 1hr 10min


Comment #113 - Posted by: Mike at July 31, 2013 7:21 AM

No WU. Just started swimming.
Pretty pleased w/tech on swim. Disapp w/bike pace. Too much of a Sunday stroll. Run not too bad. Cramped a little but not so bad that I couldn't go on.
21:34 swim
5:08 transition - forgot to push button at beg of bike so sub 2 min here & added 2 min to bike - 51:12 - terrible compared to last time.
41 sec transition
28:17 5k
Don't forget lap on small section of Lakestone that fronts Old Honeycutt
6/14/12: 1:49:59
22:09 swim
7:41 transition
48:38 bike
2:23 transition
29:17 run - cramped

Comment #114 - Posted by: jrm at August 1, 2013 6:41 PM


Comment #115 - Posted by: Tormod at January 6, 2014 3:58 PM

1:25:13 bike m/c ITC - had to walk a stitch off through 5th lap. aiming sub 1:20 next time

1:00:00 scaled 500m swim, 10k bike, 2.5k run 21.09.12 AV

Comment #116 - Posted by: zenoperegrinus at April 27, 2014 11:22 PM

solid swim. bike level 13 (climbed 1300m).

Comment #117 - Posted by: zenoperegrinus at April 28, 2014 12:00 AM

Road bike to/from work
24:36 5k run 3 times around green belt and loop on street, to from front door

Comment #118 - Posted by: Doug at May 16, 2014 7:44 PM
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