October 12, 2013

Saturday 131012

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Compare to 130408.

DannyMulliganBeachMU_th.jpg

Enlarge image

"Muscle-up and running workout on vacation"
- Danny Mulligan, North Carolina


6 a.m. workout from the CrossFit Trainers Summit - video [ipod] [mov] [HD mov]


"Ice, Ice, Maybe?" by Hilary Achauer, CrossFit Journal article [pdf]

Posted by Pukie at October 12, 2013 5:00 PM
Comments

Long live WODs at the Outer Banks!

Comment #1 - Posted by: Mel/40m/5'10"/180 at October 11, 2013 5:31 PM

Long live WODs at the Outer Banks!

Comment #2 - Posted by: Mel/40m/5'10"/180 at October 11, 2013 5:31 PM

6 am WOD looks awesome too.

Comment #3 - Posted by: Mel/40m/5'10"/180 at October 11, 2013 5:44 PM

Ten rounds, each for time of:

100 meters Sprint
Rest 90 seconds

1) 19
2) 18
3) 16
4) 21
5) 20
6) 16
7) 17
8) 15
9) 18
10) 22

Comment #4 - Posted by: Jokin at October 12, 2013 3:26 AM

Congrats, Danny!

Comment #5 - Posted by: Charlie at October 12, 2013 3:28 AM

F/52/5'6/118
Have to make this up tomorrow or Monday

Comment #6 - Posted by: D.S. at October 12, 2013 4:36 AM

1: 16 s
2: 16 s
3: 16 s
4: 16 s
5: 16 s
6: 16 s
7: 16 s
8: 16 s
9: 16 s
10: 16 s
Did them on a treadmill in the maximum speed(24km/h). It was way to light so next time I'll do this outside if possible or with alot incline!

Comment #7 - Posted by: Anders 26y,73 kg,179 cm at October 12, 2013 4:44 AM

16:17
16.0
16.0
15.5
15.7
15.2
16.7
16.5
16.2
18.1
19.2 (last 2 slower as Achilles' tightening)

Comment #8 - Posted by: Mike W. (M/38/5'10/155/Sydney AU) at October 12, 2013 4:50 AM

Goal post to goal post on neighborhood football field. GPS'd it and it turned out to be 112m

All 10 rounds in the 14.5 - 16 second range.

Finished with a 112m bear crawl.

Comment #9 - Posted by: EricS M/33/5'10/175 at October 12, 2013 5:11 AM

1) 15.07
2) 14.73
3) 15.73
4) 15.33
5) 16.30
6) 16.15
7) 17.18
8) 16.48
9) 17.82
10) 16.19

Min = 14.73 (pr by 2.31 over 130408)

Comment #10 - Posted by: Joe Northside m/35/70"/195 at October 12, 2013 5:50 AM

F/52/5'6/118
Made the time but had to do this on a treadmill due to rain
To much going on with timers and treadmill to slow on highest speed. Ran for 20 seconds each round
@nice pr Joe N.

Comment #11 - Posted by: D.S. at October 12, 2013 6:17 AM

Just did this one.

Didn't get precise times, but it was right around 15 sec per 100 yds (not meters).

Will sub something else today.

Comment #12 - Posted by: Roger in Phx at October 12, 2013 7:26 AM

Treadmill on high

18s for all 10 rds was super easy for 90 sec rest the last five I reduced the rest time to 30 sec made it a bit more difficult.

Comment #13 - Posted by: b.jolly at October 12, 2013 8:09 AM

1)15
2)16
3)18
4)21
5)22
6)24
7)23
8)33
9)34
10)36

Not my greatest but not my worst.

Comment #14 - Posted by: Nadine at October 12, 2013 8:10 AM

13.53
13.58
12.61
12.52
13.39
13.36
14.21
13.69
14.38
13.51

Only rested 60 seconds between rounds. 41 degrees outside where I ran so between round resting was a light jog. Had to warm up with a mile on the treadmill.

Back home tomorrow.

Comment #15 - Posted by: Gavin at October 12, 2013 8:45 AM

10x100s...distance imprecise, but barn to front gate is ~100.

60 seconds between runs; 90 just feels too long to me.

No time for strength work...throwing a barn dance tonite, so I gotta get it ready!

Comment #16 - Posted by: Jim R. 50/5'8"/160 at October 12, 2013 8:56 AM

I just did the workouts from GG's article, "How Fit Are You?" I've been Humbled

20 pts.

1 unwelcome visit from pukie, and 2 burning lungs. But no worse for the wear.

Bench/Pull-up 275x23 = 6,325 4pts.
Clean/Jerk 15 consecutive reps @ 155 = 8pts.
tabata squat/muscle-up 20x1 = 0 pts.
deadlift/HSPU 455x1 = 0 pts.
run/thrusters/L-ups = 5:23 8 pts.

Comment #17 - Posted by: Josh at October 12, 2013 9:01 AM

Started in the 19's, worked down to the 16's.

I never push these 100m sprints too hard -- too many ways to get injured (most of which I've personally experienced once or twice).

Comment #18 - Posted by: Bill M. m/49/5'3"/135 at October 12, 2013 9:02 AM

:17, :17, :17, :17, :17, :17, :17, :17, :17, :17 rx
(Hill sprints)

Comment #19 - Posted by: gb 46/m/71"/185# at October 12, 2013 9:33 AM

Oh to be an observer at the CF Trainers Summit.

Comment #20 - Posted by: Gavin at October 12, 2013 10:02 AM

1. 15s
2. 14s
3. 15s
4. 14s
5. 16s
6. 15s
7. 16s
8. 16s
9. 18s
10.16s

if you cuoldn't tell from the numbers I had the wind in my face on odd number runs and the wind at my back on the even number runs.

I threw up my breakfast afterwards :/

Comment #21 - Posted by: Jordan M/25/5'8"/146 at October 12, 2013 10:26 AM

How about gathering empirical data from the top ~100 games finishers on Ice Bath usage?

Comment #22 - Posted by: GerryZ at October 12, 2013 10:50 AM

despite dead calves from double unders day before and just completing Cindy, I couldn't resist

tough to judge 90sec rest, so I approximated by writing down my time and walking back to start.

all times in 18sec bracket, except for last round where I hit 17.

Comment #23 - Posted by: Windlord at October 12, 2013 12:39 PM

No reliable distance measured so sprinted all out 15s and did that distance 10x. Last few sets were a second or two behind for sure.

Comment #24 - Posted by: derek at October 12, 2013 12:40 PM

Ran 10.5 miles in 1:35, last 1.5 miles included the WOD:
22
23
21
22
22
21
20
21
20
20

Just three weeks until I run the New York City Marathon. Can't wait.

Comment #25 - Posted by: Glorybelle (F/44/5'5/135) at October 12, 2013 1:08 PM

Sprinting kills my knees and feet.

Did 5rds 1000M row, 10 GHDs, 10 ring dips

24:13

Comment #26 - Posted by: Adam at October 12, 2013 1:13 PM

@Joe N, great improvement and @gb, very consistent splits

Forgot to write that I was 5 seconds slower today than the prior date, but back then I didn't run 9 miles before doing the 100s

Comment #27 - Posted by: Glorybelle (F/44/5'5/135) at October 12, 2013 1:18 PM

What is the t-shirt that Lipson is wearing in the video?

Comment #28 - Posted by: ADG at October 12, 2013 1:48 PM

Ran this WOD out in the rain here in Good ole Baytown TX. I've been reading an awesome book "Strength, Speed, and Endurance" by Brian MacKenzie and was working on my running technique. I felt pretty good after sprinting 10X100 m and decided to run 10X200m at 60-70%. It's time for an ice bath.

Comment #29 - Posted by: Gabe at October 12, 2013 2:18 PM

Thanks Glorybelle, I really pushed on the last three in an effort to try and break 17 secs.

Comment #30 - Posted by: gb 46/m/71"/185# at October 12, 2013 2:21 PM

D.S. - thanks! Way to make time for the WOD ;)

Glorybelle - impressive doing this after 90 minutes of running! Good luck in NYC

Gavin - great times today, nice job!

Currently on the party bus with the bridal party, waiting for my mom's wedding to begin!

Comment #31 - Posted by: Joe Northside m/35/70"/195 at October 12, 2013 2:26 PM

M/23/6'1"/225

As RX'd

14
15
14
15
16
16
16
16
15
15

Comment #32 - Posted by: Shae Luhowy at October 12, 2013 2:49 PM

14. 30
13.6
14.57
15.4
15.45
15.88
17.06
16.48
16.95
15.81

Not too bad but would definitely like a better fastest time

Comment #33 - Posted by: Brett Robinson at October 12, 2013 2:56 PM

20.86
19.97
20.21
20.96
20.84
21.32
20.71
20.97
20.71
20.40

F/42/127/5'9"

Comment #34 - Posted by: Trina at October 12, 2013 3:30 PM

20.86
19.97
20.21
20.96
20.84
21.32
20.71
20.97
20.71
20.40

Had to break twice each run to turn around and regain momentum as halls are too short.

F/42/127/5'9"

Comment #35 - Posted by: Trina at October 12, 2013 3:35 PM

Modified for my CoCr & Polymer Knee
Six rounds, each for time of:
125lb Sled Drag, 50 meters
Rest 60 seconds
.28, .25, .26, .25, .24, .22
Être prêt
Soldier for Life
M/56/6’/214

Comment #36 - Posted by: Pete In Sun City at October 12, 2013 3:38 PM

2/3 of cycle 32 done. I hate running but I gave it my best. 2 50 meter sprints to equal 100m run rest 90 seconds for 10 rounds. Had to stop for each 50 so my time was slower then others but averaged between 21 and 22 seconds.

Comment #37 - Posted by: Franiel at October 12, 2013 4:12 PM

Sub run day
3-3-3-3-3 Bench Press on min
3-3-3-3-3 Overhead Press on min
Moderate load

Comment #38 - Posted by: Chad R. (M/30/73"/197) at October 12, 2013 4:16 PM

Averaged 19.4s for each round

Comment #39 - Posted by: Simon Boote M/42/80kg/6' at October 12, 2013 4:20 PM

17/16/16/16/16/16/16/17/17/17
Paying for doing Mary and Cindy yesterday

Comment #40 - Posted by: Rowan (M/49/5'5"/150) at October 12, 2013 4:57 PM

Great video. Lots of doing.

Comment #41 - Posted by: Prolix at October 12, 2013 5:06 PM

Smh I ran 60 instead of 50 so it was actually 120 meters each.

Comment #42 - Posted by: Franiel at October 12, 2013 5:58 PM

through field from playground to grove

15/16/17/16/16/16/17/17/16/16/16

Comment #43 - Posted by: DLong (M/38/5'10"/185) at October 12, 2013 6:53 PM

13:50 for all rounds.

I did 100m hill sprints instead w/ 90 secs rest

Comment #44 - Posted by: spence at October 12, 2013 6:59 PM

f/134/29 had a bit of trouble timing this on the treadmill but all in all should be pretty acurate. took me several rounds to get it down so i just kept increasing speed each round.
32-27-25-24-23-22-20-19-16-17

Comment #45 - Posted by: megan at October 12, 2013 9:30 PM

Consistent 17's, broke 18 twice. Finished with sandbag snatches and sledgehammer/1 arm sledge swings.

Comment #46 - Posted by: Timmy P 45/M/5'9"/185 at October 12, 2013 9:41 PM

Ranged from 14:78-16:44

Comment #47 - Posted by: Matt m/30/170/5'9 at October 12, 2013 10:21 PM

M/41/179cm/91kg

Total time: (not counting last rest interval)

16:15 (16.5 sec. avg/ interval).

Compare to 130604: 18:41 (18.1 sec. avg/interval).

Comment #48 - Posted by: Jose-Luis Morales at October 13, 2013 2:31 AM

1. 16:39
2. 16:33
3. 15:45
4. 15:17
5. 15:02
6. 14:99
7. 15:02
8. 15:82 - pulled hamstring near finish
9. 20:94 - obvious slow down from last round
10. 22:05 - powered through

Comment #49 - Posted by: fargingbastige (M/46/6'0"/195) at October 13, 2013 7:01 AM

Rowed 200m, instead of running.
Rest 90 seconds.

1. 41
2. 40
3. 40
4. 40
5. 40
6. 41
7. 41
8. 41
9. 41
10. 41

Comment #50 - Posted by: Kevin C. (M/54/5'11"/180) at October 13, 2013 9:07 AM

12.43-13.15-13.69-14.49-14.82-15.28-14.68-15.83-15.29-15.16
M/6'3"/170/24

Comment #51 - Posted by: AdamWeaver at October 13, 2013 1:36 PM

50 m there and 50 m back. Splits of:
20, 19, 18, 18, 18, 18, 18, 19, 18, 18. Total time 16:44.

Comment #52 - Posted by: J.Wood at October 13, 2013 2:43 PM

10 rounds of .06 mi. on treadmill @ 12.0 mph.

Comment #53 - Posted by: scfd1_9607 at October 13, 2013 5:40 PM

1:48
1:47
1:46
1:46
1:46
1:46
1:46
1:46
1:46
1:46

Comment #54 - Posted by: myles456 at October 13, 2013 7:24 PM

Sentì el power :)

Comment #55 - Posted by: jairo job at October 13, 2013 7:28 PM

Recovered from Cindy, then did
10 rounds on Aerodyne.
Researched 100 meter sprint and learned race is one of total oxygen depletion.
Built schedule of 20 second plus 90 second intervals and went for it.
Pumped hard for 20 till sucking wind and continued light pump for 90, repeat.

Comment #56 - Posted by: KeithP (M/50/6'3"/245lb) at October 13, 2013 8:40 PM

M/44/5'8"/170

:15 each round

Comment #57 - Posted by: Jon Craig at October 14, 2013 5:01 AM

Had to make this up Sunday; I don't have the splits, but the total was 15:13.23 Rx'd

Cheers to all the PR's.

Comment #58 - Posted by: Nate at October 14, 2013 5:46 AM

M/23/5'11"/190

11.5-12.5-11.5-12.6-11.9-12.75-12-13.1-12-12.8

fastest previous time last go thru was 13.75

the evens were up a bit of a slope; the odds down a bit of one.

Comment #59 - Posted by: Miles Forks at October 14, 2013 8:08 AM

can't run, rowed, 28-30 sec per rd, 125 m rowed with 145 m on the rower when it stopped

Comment #60 - Posted by: RussA at October 14, 2013 8:30 AM

Could't go outside to do this wod so i went to gym and could't set the tredmill on interval so i just spritn for 1 km and the time is 4:06

Comment #61 - Posted by: Ronin at October 14, 2013 8:47 AM

3 mile run
21:30
Then
30 K's to E's
then
25 PushUps

Comment #62 - Posted by: dyagg at October 14, 2013 9:18 AM

Rowed this one 10.15 after great weekend in NYC watching kid play high-level lax. Inspiring.

10 rounds of 125m row-sprints, 45 secs rest in between:

26.7
24
25.4
24.5
25.1
24.9
24.8
24.6
25.0
25.1

Then 5x3 press: 75-85-95-105-110 -- with 1 pood Kbs swings in between rounds

C/D - 5 pull-ups, 5 dips with 42-lb gravitron assist.

Then 10 t2b

Comment #63 - Posted by: matt h 52 184# 3-9-11 at October 14, 2013 10:32 AM

2013-10-14: Sub 400m/5XBP180#. AMRAP 20. 7+rnds.
2013-04-08: Sub 10rnds: 100m/10GHSU/10X95#OHS@21:08(1:46-2:21).
2011-10-20: 16:24@14:16-19:58.
2011-03-17: Sub 10rnds/3min HP@9.
2010-06-18: 16mins@14:31-14:79.

Comment #64 - Posted by: gs at October 14, 2013 11:10 AM

17.9
15.5
14.5
15.3
14.8
14.9
14.5
15.1
15
14.4

Comment #65 - Posted by: GiAirMo at October 14, 2013 11:15 AM

17:56
16:97
16:95
15:92
16:75
16:50
17:85
17:23
17:37
16:97

Comment #66 - Posted by: Andrew at October 14, 2013 5:02 PM

Total 4,2 km, last km 10 x 100 m sprint with 60 sec rest.

1) 18,5
2) 17,0
3) 16,2
4) 15,7
5) 15,8
6) 15,6
7) 16,2
8) 16,1
9) 16,3
10)15,2

Comment #67 - Posted by: Tomi K. M/31/180/80 at October 15, 2013 1:25 AM

On driveway, 75m out, 25m back;
1 x .16,
9 x .15
400m warm & cool

Comment #68 - Posted by: ART/M45/5'5"/150 at October 15, 2013 2:46 AM

After 7 my legs were pooped from Cindy the day before.

11.7
11.9
12.2
12.3
12.9
13.8
14.0

Comment #69 - Posted by: Justin M/27/5'8"/144 at October 15, 2013 6:30 AM

Paced off somewhere around 100m.
18", 17, 18, 18, 19, 19, 21, 19, 21, 18
Times make me think I was well over 100m or just really slow today (1-2" slower than last time)

Comment #70 - Posted by: PW56 at October 15, 2013 10:21 AM

14.44, 13.49, 13.91, 12.90, 13.55, 13.13, 13.52, 12.81, 13.53, 12.80. Odd ones uphill, even ones downhill. I was playing around with stride length toward the end.

Comment #71 - Posted by: Michael m/50/5'9"/180/MI Survivor at October 15, 2013 12:54 PM

13, 14.34, 15.19,?, 14.09, 14.28, 14.72, 15, 14.32, 14.91
?=cleared watch accidently instead of stopping

Comment #72 - Posted by: Kri$ at October 15, 2013 12:58 PM

Did 5 rounds of 100m sprint, 10 - 225# Deadlift
All runs around 16.5 sec (slightly up hill) total time 12.5 minutes.

Comment #73 - Posted by: Jetté 44/M/5'11"/175 at October 15, 2013 1:45 PM

Compare to:
110308 - 10 rounds 100 meter Row
20, 19, 18, 18, 17, 18, 18, 18, 17, 18

Comment #74 - Posted by: B. Rhaly at October 15, 2013 1:56 PM

Wall to wall and back in the gymnasium. Figured it was around 90-100m as times are similar to my 100m.. Something I can progress with over the winter

13.9/12.6/13.7/14.1/14.2/14.5/14.5/14.3/14.1/14.5

Comment #75 - Posted by: Silas M/27/175/6' at October 15, 2013 5:54 PM

10 x 100M... tough.
16
16
15
16
15
16
16
16
18
16

Comment #76 - Posted by: mike at October 15, 2013 9:16 PM

100m row: 21,21,20,20.19.19,19,19,19,19 vs
100m run: 21-19-18-17-ish, then on 9th run felt right hamstring pop...3/9/11

Comment #77 - Posted by: kevin o at October 17, 2013 4:06 PM

As rx'd at the track, probably around 15 seconds per 100 m. This one's always tougher than I think it's going to be!

M/28/5'11''/195

Comment #78 - Posted by: Kent at October 21, 2013 6:16 PM

Ran on the track at BHS.

All rounds were between 15 and 35 secs. Runs + break were all 2:00 to 2:05.

After the ten rounds I did one trip around the entire track (400M at 1:51)

Comment #79 - Posted by: clark at October 22, 2013 11:47 AM

Warm up 10 min of tech

1.13.16
2.13.37
3.13.26
4.13.28
5.14.34
6.13.53
7.13.41
8.14.17
9.13.45
10.13.12

Cool down 10min of relaxe jog.

Comment #80 - Posted by: Felix guevremont at October 23, 2013 6:22 AM

Warm up 10 min of tech

1.13.16
2.13.37
3.13.26
4.13.28
5.14.34
6.13.53
7.13.41
8.14.17
9.13.45
10.13.12

Cool down 10min of relaxe jog.

Comment #81 - Posted by: Felix guevremont at October 23, 2013 6:22 AM

19
19
18
19
19
18
18
18
18
17

Comment #82 - Posted by: Kevin at October 25, 2013 12:45 PM

45/m/176cm/73kg

Done 20131025
Self timed on 100m track.
15.4
15.9
16.1
15.8
15.6
16.0
16.1
16.2
15.6
15.7

Slower than last time (PR 15.0) despite good warm-up including POSE drills. Very sore hamstrings for two days after.

Comment #83 - Posted by: Memuc at October 29, 2013 6:01 AM

21.1
17.8
16.7
16.4
16.8
16.6
17.7
16.8
17.0
17.1

Comment #84 - Posted by: RAD at October 30, 2013 9:54 PM

m/39/5'9/189
CFWU-3. At MB, so pushups only upper body.
17:50 ttl time. Decent job pushing since I weigh so much.
18.09,16.44,15.55,17.27,15.90,17.90,16.51,17.26,16.48,17.50
See 4/8/13 for further detail.

Comment #85 - Posted by: jrm at November 8, 2013 5:23 PM
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