September 6, 2013

Friday 130906

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Compare to 120224.

KaraPurves_th.jpg

Enlarge image

Kara Purves.


"Warm-Up with Matt Chan", CrossFit Journal video [ipod] [mov] [HD mov]

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

Boing!

Comment #1 - Posted by: kevin o at September 5, 2013 5:14 PM

Everyone should watch and read the journal w Matt Chan. Important and vital to your members workouts.

Comment #2 - Posted by: Newmann at September 5, 2013 5:36 PM

Proud to say...that's my AMAZING Coach!!!

Comment #3 - Posted by: Ruthie at September 5, 2013 6:12 PM

M/27/180/5'8"
2 Rounds of:
1600 M Run
100 SU
50 DU

Comment #4 - Posted by: Snick Snack at September 5, 2013 6:31 PM

#coachesprepawesome

Comment #5 - Posted by: Rian at September 5, 2013 6:40 PM

16:08

Comment #6 - Posted by: Sinal M/34/5'9"/210 at September 5, 2013 7:15 PM

10:56

Comment #7 - Posted by: nick at September 5, 2013 7:31 PM

That's my coach. Get it girl. Crossfit707 is an amazing place and family.

Comment #8 - Posted by: Sarah Hall at September 5, 2013 9:02 PM

14:31

Comment #9 - Posted by: Nic at September 5, 2013 10:29 PM

M/44/188cm/98kg
11:42 rx'd

Comment #10 - Posted by: Darren Savickas at September 5, 2013 11:54 PM

14:58 rx

Comment #11 - Posted by: gb 46/m/71"/185# at September 6, 2013 3:00 AM

M/41/5'11"/204

As rx' d

16:57

Comment #12 - Posted by: Jose Luis Morales at September 6, 2013 3:22 AM

F/51/5'6/118
Just wasn't feeling it so
50 strict pull ups
30 Kipping
3 set 5 strict hspu then 5 Kipping
30 ring dips

Comment #13 - Posted by: D.S. at September 6, 2013 4:05 AM

14:16 Rx'd

Comment #14 - Posted by: Joe Northside m/34/70"/195 at September 6, 2013 4:18 AM

I love that we're doing Hero WODs more frequently, but I think each one should be shown the same respect by having the hero's image and description.

http://www.crossfit.com/mt-archive2/Griff.html

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Comment #15 - Posted by: Joe Northside m/34/70"/195 at September 6, 2013 4:20 AM

13:53

Comment #16 - Posted by: Jokin at September 6, 2013 5:01 AM

14:24

Comment #17 - Posted by: DLong (M/38/5'10"/185) at September 6, 2013 5:28 AM

Did not mean to come across disrespectful
I will make this up on the weekend to dark outside this morning especially running backward

Comment #18 - Posted by: D.S. at September 6, 2013 5:34 AM

What am I looking at here?

Comment #19 - Posted by: MLRV at September 6, 2013 6:12 AM

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 145#
Bench press: 120# (60# DB's)
Squat Cleans: 70#

23:56

Squat cleans are definitely the weakest of the three for me. Should be able to increase the weight next time around.

M/45/5'6"/142#

Comment #20 - Posted by: Tom G. at September 6, 2013 6:24 AM

LogsitAll stats (griff is a popular workout to log with several thousand entries)

Average all: 13:41
Average women: 14:54

20-30: 13:09

30-40: 14:14

40-50: 14:27

-bill patton
LogsItAll

Comment #21 - Posted by: bill patton at September 6, 2013 6:27 AM

A) How killer would it be to attend a CPC with Speal, Chan, Khalipa, Malleolo, Eric O'Conner and I think I saw Nadia Shatila in there as well? Badass.

B) Is Khalipa wearing Tom's?

Comment #22 - Posted by: Colin at September 6, 2013 6:29 AM

As rx'd 13:39

Comment #23 - Posted by: MCross at September 6, 2013 7:17 AM

20:51

Comment #24 - Posted by: BW at September 6, 2013 7:18 AM

12:26 as RX'd...felt good

Comment #25 - Posted by: Dain Lewis at September 6, 2013 7:27 AM

12:26....as RX'd, felt great

Comment #26 - Posted by: Dain Lewis at September 6, 2013 7:29 AM

24:17

Comment #27 - Posted by: Karen at September 6, 2013 8:37 AM

M/34/178cm/80kg

20:25

On the beach in loose sand, watching the sun rise.... awesome. Makes me forget all about "Linda"!

Comment #28 - Posted by: RJ at September 6, 2013 8:38 AM

2013-09-06: Sub:400m run/flight of stairs AMRAP 20. 8+.22mile run.
2012-02-24: 12:42. On TM
2011-05-05: 11:31. On TM
2011-02-02: 13:36. On TM

Comment #29 - Posted by: gs at September 6, 2013 8:43 AM

Manu 13:09
Rico 13:15
Rx'd
from Salerno, italy!

Comment #30 - Posted by: Emanuele Palmieri at September 6, 2013 9:17 AM

Malte 11,29
Thomas 14,28
Rx'd
from
WOD WARRIOR ESSEN
CROSSFITBOX ESSEN

Comment #31 - Posted by: THOMAS LOHLEY at September 6, 2013 9:25 AM

For SSgt Travis Griffin and his son, Elijah. God bless.
12:39
Unbroken, last half :27 faster than first

Comment #32 - Posted by: Glorybelle (F/44/5'5/134) at September 6, 2013 10:06 AM

M 43/185/6'
12.10.

Comment #33 - Posted by: Mike at September 6, 2013 11:42 AM

10.44

// swede

Comment #34 - Posted by: Salo at September 6, 2013 11:44 AM

I love the way Chan uses humor to point out faults. He does it in a way that gets a laugh out of everyone and does not offend any.

Comment #35 - Posted by: CrossFit Mesa at September 6, 2013 11:45 AM

CrossFit football instead. Still have achilles tendinitis.

Strength: power clean 5x3 @ 145#. Chin ups strict 8, 8, 7.

DWOD: 5 rounds
"Sindy". AMRAP in 8 minutes of:
5 Pull Ups
10 Push Ups
5 Back Squats @ 145#

5

Comment #36 - Posted by: Gavin at September 6, 2013 12:06 PM

15:49 Rx'd

Backwards 400's lots of fun on cross-country course behind the barn!

A beautiful upstate NY day!

Comment #37 - Posted by: james.patrick [M/51/66"/135] at September 6, 2013 12:09 PM

13:10

Comment #38 - Posted by: jack at September 6, 2013 12:27 PM

As Rx'd 13:51

Comment #39 - Posted by: Ryan Rankin at September 6, 2013 12:29 PM

Endurance is not my thing, but I did it!

F/31/126/5'4

19:40 1st main site as RX'd!!! At 2:00 in afternoon on track! Boo-ya, JK. I know I'm not as fast as u regulars:)
800m run
400m back run
800m run
400m back run

Comment #40 - Posted by: Roxanne at September 6, 2013 12:31 PM

subbed:
10,9,8,7,6,5,4,3,2,1 jerks @75lbs
2,4,6,8,10,12,14,16,18,20 pullups

17:21

Comment #41 - Posted by: brittk at September 6, 2013 12:33 PM

Rx'd

14:13

Comment #42 - Posted by: Alex M/23/6'0"/183 at September 6, 2013 12:36 PM

Hy there,

cool workout today...
I am from endurance scene... Thank you real much!

Done rx`d:
run 800m
run 400m backwards
run 800m
run 400m backwards

TIME: 10:43

Greetings from germany!

Comment #43 - Posted by: Markus Bukowski at September 6, 2013 12:40 PM

11:21.1 Rx'd

Comment #44 - Posted by: Ben at September 6, 2013 12:55 PM

13:55 Rx'ed

Post Workout:
30 Situps
10 Pullups

x3

Feeling Great!!

Comment #45 - Posted by: Trey Harvey at September 6, 2013 1:01 PM

Did this instead:

Run 800m on elliptical
30 clean and jerks, 65#
Run 800m on elliptical

13:42

Comment #46 - Posted by: Carole (F/55/5'6"/135) at September 6, 2013 1:19 PM

10:00 RX

Comment #47 - Posted by: Danny at September 6, 2013 1:19 PM

Did this last week

11:38 Rx
M/41/6'-3"/207lbs

Comment #48 - Posted by: Brandon at September 6, 2013 1:30 PM

Original filtered.

RIP, Griff
Rx'd in 12:39

Comment #49 - Posted by: Glorybelle (F/44/5'5/134) at September 6, 2013 1:54 PM

R.I.P.
14:48 rx'd

Comment #50 - Posted by: Jason Bourne at September 6, 2013 2:01 PM

Made up WOD 130905-"Linda"; results there.

Comment #51 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at September 6, 2013 2:12 PM

No track and not even going to attempt to run backwards on treadmill! Did local WOD today instead.

5rds:
25 deadlift 95 , 25 situps

15:19

F/42-127/5'9"

Comment #52 - Posted by: Trina at September 6, 2013 2:13 PM

14:16 as RX'd

Comment #53 - Posted by: Jake at September 6, 2013 2:14 PM

M/23/5'11"/188

12:22.2 RX'd

Comment #54 - Posted by: Miles Forks at September 6, 2013 4:00 PM

RIP Griff
Rx'd in 14:33

Great time Glorybelle!

Comment #55 - Posted by: Rowan (M/48/5'5"/154) at September 6, 2013 4:01 PM

17:16

Comment #56 - Posted by: Elliott Harding at September 6, 2013 4:13 PM

20:26

Comment #57 - Posted by: Victo Power F/36/5'11"/209 at September 6, 2013 4:46 PM

12:27 Rxd

Comment #58 - Posted by: jmurph at September 6, 2013 4:55 PM

Sub'd running since I have my run days planned out for the week

3-3-3-3-3-3-3 back squat
195-205-215-225-235-205-195
then
Cindy pacing:
20min AMRAP of 5 pull ups, 10 push ups, 15 air squats
Rounds 1-10 on 47sec,
Rounds 11-20 on 51sec,
Finish out last 4 rounds with final round in 32sec
24 total rounds in 20min 2 under PR but pace felt good.

M/30/73"/196

Comment #59 - Posted by: Chad R. at September 6, 2013 5:02 PM

RXed:

22:36

Comment #60 - Posted by: Daegan at September 6, 2013 5:07 PM

23:11 in Sand - course was a tad longer than the Rx

Comment #61 - Posted by: Fink at September 6, 2013 5:10 PM

Modified for my CoCr & Polymer Knee
Sled Drag 200 meters with 115lbs
Sled Drag 110 meters backwards with 115lbs
Sled Drag 200 meters with 115lbs
Sled Drag 110 meters backwards with 115lbs
17:50
Être prêt
M/55/6’/213

Comment #62 - Posted by: Pete In Sun City at September 6, 2013 5:18 PM

19:43

Comment #63 - Posted by: Felipe at September 6, 2013 5:34 PM

10:21

400m run
200m bwd run
400m run
200m bwd run

Comment #64 - Posted by: Kim Nomez at September 6, 2013 6:22 PM

Tunturi Air Bike
800x400x800x400x800
8:16
Too Short: Should have done another 1200-2000 Meters

Comment #65 - Posted by: KeithP (M/50/6'3"/245lb) at September 6, 2013 7:00 PM

Rx'd
20:15
It was only 98 degrees out hehe

Comment #66 - Posted by: Ron 44/m/220/5''11" at September 6, 2013 7:13 PM

13:01

Comment #67 - Posted by: Berman at September 6, 2013 7:17 PM

@Rowan, thanks! It was not easy, not in the slightest.

Comment #68 - Posted by: Glorybelle (F/44/5'5/134) at September 6, 2013 7:53 PM

8:58

Check out U.S. Army CrossFit on FB!

Comment #69 - Posted by: Sean Counihan at September 6, 2013 7:59 PM

13:58 rx'd

Comment #70 - Posted by: Jake Kiddoo at September 6, 2013 8:07 PM

11:11 as Rx'd

Comment #71 - Posted by: phill 37°21'41"N 118°23'43"W at September 6, 2013 8:27 PM

13:28 - had to stop mid-way to change shoes

Comment #72 - Posted by: Jetté 44/M/5'11"/175 at September 6, 2013 8:45 PM

13:09 as Rx'd

Comment #73 - Posted by: KRC at September 6, 2013 9:33 PM

11:31rx

Comment #74 - Posted by: Kri$ at September 6, 2013 10:11 PM

13:17 (PR by 26 seconds)

As rx'd

Comment #75 - Posted by: Brett (25/M/188cm/77kg) at September 7, 2013 1:13 AM

30/m/5'8"/125

12:23

Comment #76 - Posted by: SX at September 7, 2013 4:22 AM

13:40
M 34 5'9" 184
Rx

Comment #77 - Posted by: OS1 Caldwell at September 7, 2013 5:50 AM

18:40 on track

4:24
3:28
5:52
4:21
Sweating buckets already at 8:15am in ATX.

Comment #78 - Posted by: Kristina f/30/5'2"/118 at September 7, 2013 6:25 AM

2:57, 2:28, 3:44, 2:31
Total 11:42

Comment #79 - Posted by: PatS at September 7, 2013 6:41 AM

18:28

Comment #80 - Posted by: Dave at September 7, 2013 7:52 AM

11:29

Comment #81 - Posted by: myles456 at September 7, 2013 9:37 AM

RIP T. Griffin
Added 5 tire flips after each run, rest rx, approx 20 mins, forgot timer.

Comment #82 - Posted by: sebastian 44/178/6'2" at September 7, 2013 10:01 AM

12:11

Comment #83 - Posted by: Jonathan Martin at September 7, 2013 11:41 AM

M/26/195/6'1"

13:33

Comment #84 - Posted by: Mike at September 7, 2013 12:58 PM

14:56

Comment #85 - Posted by: abh f/27/5'5/130 at September 7, 2013 2:28 PM

11:04 (PR) as rx'd
Ran outside, along LAX.
Running backwards on a sidewalk was difficult as the row of trees made things difficult.

Comment #86 - Posted by: MAGNUS 27/5'8"/155-160 at September 7, 2013 3:13 PM

12:42

Comment #87 - Posted by: JFurtado at September 7, 2013 3:34 PM

Rxd 12:50
Quads are very tight from yesterday's squats cleans

Comment #88 - Posted by: Luis Estrada at September 7, 2013 5:20 PM

15:46

Comment #89 - Posted by: Jim R. 50/5'8"/160 at September 8, 2013 8:25 AM

11.11

Comment #90 - Posted by: dck at September 8, 2013 8:33 AM

Redid
Matt 11:47
Brock 12:46
Seb 12:46

Comment #91 - Posted by: Sebastian at September 8, 2013 4:49 PM

F/43/5'6"/140

15:31

Comment #92 - Posted by: mom to five at September 9, 2013 4:24 AM

14'34"

Comment #93 - Posted by: RAD at September 9, 2013 6:52 AM

runs outside in 95 degree heat for 800M then 400 on treadmill backwards(4-4.2mph could have done faster in the end but didn't want to fall in front of a gym full of people)

16:31 and smoked my calves and shins

Comment #94 - Posted by: Bells at September 9, 2013 8:43 AM

15:50 Rx'd

Comment #95 - Posted by: Victor 26/175/6'1" at September 9, 2013 10:20 AM

No way to measure distances, so I guessed. Looking at the other times here, I guess I guessed wrong.

Time = 7:14

Comment #96 - Posted by: Nic Nakis at September 9, 2013 5:13 PM

RIP Griffin

14:03
On dirt road, a little longer (.1 mile) than rx'd

Comment #97 - Posted by: Casey Mattson at September 9, 2013 8:06 PM

11:19

Comment #98 - Posted by: Justin M/27/5'8"/144 at September 10, 2013 9:39 AM

Rx'd: 12:15

Comment #99 - Posted by: Graig/33/5'9"/185 at September 10, 2013 1:20 PM

13:34 vs
15:13 as rx'd around block (thanks MapMyRun.com) 2/29/12
20:01--1.25 laps forward around .67 mi block, .30 backwards x 2 5/13/11
15:30 w/ runs @ 8.5 mph, backwards runs not so sure...6/9/08

Comment #100 - Posted by: kevin o at September 10, 2013 7:39 PM

14:46
800 - 3:54
400 - 3:29
800 - 4:07
400 - 3:15

Comment #101 - Posted by: PW56 at September 12, 2013 2:37 AM

11:52

Comment #102 - Posted by: Burke B at September 12, 2013 9:31 AM

14:02 Rx

Rest in Peace Griff.

Comment #103 - Posted by: Jenna at September 13, 2013 10:23 AM

Compare to:
120224 - 12:42
110505 - 12:57
080803 - 12:03
080609 - 13:54

Comment #104 - Posted by: B. Rhaly at September 13, 2013 2:34 PM

16:11

Comment #105 - Posted by: Andrew at September 13, 2013 9:00 PM

M/33/5'7"/168
13:00

Comment #106 - Posted by: Mark Salzman at September 16, 2013 6:29 AM

16:08

Comment #107 - Posted by: Jared R. at September 16, 2013 10:47 AM

F/44/5'5"/145

20:35 rx'd

Comment #108 - Posted by: Traci McP at September 16, 2013 6:24 PM

F/44/5'5"/145

20:35 rx'd

Comment #109 - Posted by: Traci McP at September 16, 2013 6:26 PM

17:41

Comment #110 - Posted by: Ukkrew at September 17, 2013 9:09 AM

M/24/185

Went Cross-Country run instead 13.5K

Comment #111 - Posted by: Maxime at September 18, 2013 11:41 AM

43/m/176cm/73kg

As rx'd

12:21 (last time 12:03)

Outdoors on straight paved road (at Buchenhain), time and distances measured with garmin forerunner.

Had to turn around once because I didn't want to disturb a wild boar next to the road.

3:14, 2:30, 3:48, 2:31

Comment #112 - Posted by: Memuc at September 20, 2013 6:06 AM

m/39/5'9/185
14:54
3.42,3.26,4.19,3.28
At least kept it under 15. Two big contributing factors to bad time. Weighing A LOT more right now so running terrible. Also lots of problems w/ left leg, esp tendon below knee & bottom of front middle of foot.
See 2/24/12 for more info

Comment #113 - Posted by: jrm at September 21, 2013 11:00 AM

m/39/5'9/185
CFWU-3. Superman. DU.
14:54
3.42,3.26,4.19,3.28
At least kept it under 15. Two big contributing factors to bad time. Weighing A LOT more right now so running terrible. Also lots of problems w/ left leg, esp tendon below knee & bottom of front middle of foot.
12:15 - 2.57, 2.43, 3.43, 2.51
Try a longer stride on 400s.
Go faster on 2nd 800. Remember to use hips.
5/5/11:
12:05-PR
Forgot to push button for split.
5:49 split after 1st half.
2/2/10: 3:21,4:02,4:02,3:53=15:10
8/3/08: 3:03, 3:03,3:26,3:00=12:34

Comment #114 - Posted by: jrm at September 21, 2013 11:03 AM

15:14...

Comment #115 - Posted by: mcdontron at September 22, 2013 7:19 PM

13:56 as rx'd

Ran at Kelvin High School track.

Comment #116 - Posted by: Ronnieboy M/50/5'9"/185 at October 5, 2013 1:52 PM

rxd

14:25

m/42/5'8/235

Comment #117 - Posted by: phat boi at October 14, 2013 11:56 PM

11:20 rx'd

Comment #118 - Posted by: Tormod at January 6, 2014 4:45 PM

10:51 31.05.14 @ DH comp track (aimed for 1:30 400s fwd and 2:30 bkwd)

12:15 02.04.12 @ Eurovlg track
13:23 17.05.11 @ Eurovlg track

Comment #119 - Posted by: zenoperegrinus at May 31, 2014 10:36 AM

CFWUx1 30 s 30 dus
12:16 (+0:08)
@home

Comment #120 - Posted by: Doug at June 24, 2014 8:28 PM
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