December 10, 2013

Tuesday 131210

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

Post times for each round to comments.

Compare to 131012.

5581_d630798ca2db3df_th.jpeg

Enlarge image

Tina Chianella.


"Go South, Episode 13: 'Suddenly It Was Over'" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]


"No Rep, No Coach" by Pat Sherwood, CrossFit Journal article [pdf]

Posted by Pukie at December 10, 2013 5:00 PM
Comments

I love this article. No-rep is competition only. Correct me, motivate me, teach me, don't pretend I'm trying to sneak one past you.

Comment #1 - Posted by: Mr Justin at December 9, 2013 5:15 PM

Virtuosity!

Comment #2 - Posted by: Gavin at December 9, 2013 5:47 PM

I hope this is not the last Go South Episode, you guys are really showing what Crossfit is all about. Friends, family and great times. Would suck if the trip was indeed over ...

Comment #3 - Posted by: Matt Francoeur at December 9, 2013 6:52 PM

Real creative WOD

Comment #4 - Posted by: Pete Easterly at December 9, 2013 7:58 PM

Why o why didn't HQ just pony up the $ for Pat to buy or rent a bike to finish the ride? Maybe there's a good reason. I hope there was.

Comment #5 - Posted by: WalterMitty at December 9, 2013 8:30 PM

Sorry to hear about the bike. I hope you guys can figure out some way around it. I have a feeling Mr. Sherwood's got something up his sleeve though...

Comment #6 - Posted by: Champions Club at December 9, 2013 8:30 PM

100 m row intervals, all between 17-18 s

Comment #7 - Posted by: Fred 39/176/78 at December 9, 2013 10:01 PM

0:22
0:20
0:21
0:20
0:21
0:19
0:21
0:20
0:22
0:18

Comment #8 - Posted by: Brett (25/M/188cm/79kg) at December 10, 2013 1:05 AM

:18, :17, :16, :17, :17, :17, :17, :17, :17, :16 rx
(Hill sprints, raining, 50 deg F)

Comment #9 - Posted by: gb 46/m/71"/185# at December 10, 2013 2:50 AM

Snowing, no rower at home, so:

"Donkey Kong"
21-15-9 reps for time:
Kettlebell Swings, 1.5 pood
Box Jumps, 24" box
Burpees

8:25

Comment #10 - Posted by: Joe Northside m/35/70"/200 at December 10, 2013 3:23 AM

cold WOD. 0 degrees F in nw IL

Comment #11 - Posted by: Adam Schamberger at December 10, 2013 4:02 AM

11.92
11.80
11.49
11.24
11.61
11.23
11.36
12.04
12.10
12.13

Comment #12 - Posted by: Mike at December 10, 2013 4:40 AM

rowed 125 m/round, about 26-28 sec per round vs 28-30 sec last time :)

Comment #13 - Posted by: RussA at December 10, 2013 5:09 AM

Rx M/43/185
17:02
16:91
16:90
16:24
15:94
15:90
15:60
16:49
15:84
15.25

Comment #14 - Posted by: Rob Shaw at December 10, 2013 5:28 AM

F/52/5'6/116
Snowing
Cffb from Saturday
Emom for 7 minutes
15 lateral plyo ski hops each side
30 kb swings every other minute for 10 minutes
Pull ups

Comment #15 - Posted by: D.S. at December 10, 2013 5:31 AM

Sunday M/55/167
17:23
16:21
15:79
15:94
15:10
16:12
15:14
16:16
16:18
16:20

Comment #16 - Posted by: Harry MacD at December 10, 2013 5:47 AM

Ten rounds of 100m sprint, rest 90sec.
Did this one in the gym. Only 20m at widest so did 20x5
- 21.03
- 21.04
- 21.08
- 22
- 22
-20.08
- 20.09
- 20.05
- 21
- 20.09

Comment #17 - Posted by: Simon Murray at December 10, 2013 6:09 AM

-15 wind chill this morning with 6 inches of snow on the ground.

Sub'd ten 2 minute work intervals on bike trainer
Rest intervals were also 2 minutes.

Comment #18 - Posted by: EricS M/33/5'10/175 at December 10, 2013 6:12 AM

Warmup- 4 rounds
400m
20 squats

WOD- 100m sprint w/90sec rest

14sec
14
13
14
14
15
15
15
15
14

My brain is frozen

Comment #19 - Posted by: Luis Estrada at December 10, 2013 7:19 AM

I am glad I live in Arizona!

Comment #20 - Posted by: Tj at December 10, 2013 7:21 AM

M/23/5'11"/187.4

11ish? (timer malfunction)-13.1-13.1-13.1-12.9-13.9-13.8-13.3-13.5-14.0

closest thing to a straight away I had to use was a 200m track. did one of the turns and one length for each.

Comment #21 - Posted by: Miles Forks at December 10, 2013 7:21 AM

I can't completely feel sorry for Pat, only because my first world problem feels greater than his. In an office, day after day, putting forth effort on something I care 0% about. I have responsibilities, though, so it is what it is. But to be a member of Crossfit HQ in any capacity would be a life well lived, much less in the capacity Pat serves. I loved this series of videos and am saddened it's over! Could no one, either from HQ, or some benevolent beneficiary somewhere have donated a bike to him in order to complete the trip?

Comment #22 - Posted by: Ken Elliott at December 10, 2013 7:23 AM

To be continued still, so the trip isn't over right? Can't end it on a sour note anyhow.

Also, I will read anything Pat Sherwood writes, never dull or uninteresting. All good reads IMO. Thank you!

Comment #23 - Posted by: MLRV at December 10, 2013 7:42 AM

@Mike, #11. Great times man. Did you sprint in HS/college?

Comment #24 - Posted by: Daggs at December 10, 2013 7:45 AM

Too dark to run, though I like this WOD, so...

I tried the 10 sets of 15 deadlift/15 push-up workout, but the bar was so cold (26F) I couldn't keep a grip, so I stopped after 3 rounds, and then...

21-15-9
Wall ball, 20#
burpees
kb swings, 1.5 pood

9:36

Joe N, we were thinking in the same direction!

Comment #25 - Posted by: Jim R./51/5'8"/160 at December 10, 2013 7:58 AM

Anyone know a comparable sub for a bike, off the top of their head? I just don't have the time to research it at the moment. Thanks

Comment #26 - Posted by: NNKMelissa at December 10, 2013 8:18 AM

Snowing outside so I had to max out the treadmill.

Ran 160 meters (due to ramp up) at 12mph = 30 secondsx10

Comment #27 - Posted by: ScooteR at December 10, 2013 8:31 AM

M 43/185/6'
18.51
16.96
17.19
17.24
17.54
16.47
17.18
17.28
20.94 pulled quad.
20.51 did it anyway.

Comment #28 - Posted by: Mike at December 10, 2013 8:56 AM

@NNKMelissa/#23, an easy bike sub would be to go all out for the same amount of time it would take you to spring 100m.

So if you sprint it in 15s, then pedal your heart out for 15s. That way the time domain is comparable.

Comment #29 - Posted by: Gavin at December 10, 2013 9:22 AM

Row 125m, rest 90 seconds:

23.1
23.2
23.1
23.5
23.7
23.7
23.6
23.5
24.0
23.5

Then, 100 anchored, abmat sit ups in 1:59.47 (PR)

Comment #30 - Posted by: Kevin C. (M/54/5'11"/176) at December 10, 2013 9:43 AM

M/37/6'2"/235

Had to do this on the treadmill... no fun. Set it at 12.0 MPH and got on/off while it kept going to avoid ramp-up. Ran 0.07 miles each time to be sure I covered 100 meters.

Comment #31 - Posted by: rannetk at December 10, 2013 10:27 AM

Made up WOD 131209-Sunday (yesterday); results posted there.

Comment #32 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at December 10, 2013 10:59 AM

Had to do this on treadmill. Hard to get it to speed fast enough,so I did 200 M instead (0.13 miles on treadmill)

10 Rounds
200M Sprint
Rest 90 Secs

:47
:46
:42
:39
:39
:39
:36
:36
:38.5
:35

M/31/5'6"/185

Comment #33 - Posted by: McNerney at December 10, 2013 11:23 AM

CrossFit Football
Strength: Deadlift 3x5 @ 355# PR.
WOD: 7 rounds of: 3 deadlifts and 3 power cleans. Hands must maintain contact with the bar the entire time. Cleans are touch-and-go. Final set was at 160#.

Mainsite: 100m sprint x 10 (only 45s rest):

14.23
13.51
12.85
13.35
13.66
14.16
13.69
13.58
14.21
13.33

Comment #34 - Posted by: Gavin at December 10, 2013 12:21 PM

Rule #1
If you can't drink the water.....no visit.
Love u America

Comment #35 - Posted by: Edwards at December 10, 2013 12:22 PM

@Kevin C., nice job on the sit ups! I'm still trying to get under 2:00.

Comment #36 - Posted by: Gavin at December 10, 2013 12:22 PM

way to cold out so instead...

3x for time:

3 cleans
6 deadlift
9 front squats
12 back squats
15 overhead walking lunge (45lbs plate)

all exercises are done with body weight on barbell (165lbs for me)

time: 10:30

(m/17/6'0/165)

Comment #37 - Posted by: @pshort14 at December 10, 2013 12:40 PM

14 – 17 secs

Comment #38 - Posted by: Craig Beveridge 39/M/5'11/210 at December 10, 2013 12:52 PM

Kevin C. Nice time. I'm trying to get under 3 minutes!

Comment #39 - Posted by: D.S. at December 10, 2013 1:15 PM

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

CC 16:56

Comment #40 - Posted by: ccraft at December 10, 2013 1:36 PM

Ditto Ken, #22

Comment #41 - Posted by: jw at December 10, 2013 1:50 PM

Sn@tch 1-1-1-1-1-1-1-1-1-1 reps
75 - 75 - 95 - 95 - 95(f) - 95 - 95 - 115 - 115 - 115#

Clean & Jerk, 10 reps @ 115#

Comment #42 - Posted by: Joe Northside m/35/70"/200 at December 10, 2013 2:40 PM

Jim R. - haha great minds think alike ;)

Gavin, Kevin C. - well done on the prs today!

Comment #43 - Posted by: Joe Northside m/35/70"/200 at December 10, 2013 2:41 PM

m/38/5.2/150pds
did sunday workout on monday, 6 rds at rxd weight. felt bit too heavy for my weight but kept going. But heres the deal, it was in the high 90's (i live in aus) then I had a bottle of water, then a hot spa and a beer (I'm an aussie after all). felt all good but in mid of night woke up with stomach pains (not cramps) and vomitted rest of night. Slept most of day tues and now wed still not 100% have no energy what so ever. AM I right in thinking pushed too hard on workout, then stupidly not hydrating properly after and just caused by body temp to rise in spa and not cool down right? Any suggetions (and tellings off) would def be appriciated!

Comment #44 - Posted by: matt daly at December 10, 2013 2:55 PM

Gavin, D.S., and Joe- thanks much! That two minute barrier has been tough to break. Finally happened today.

Gavin- looking pretty speedy on those sprints!

Comment #45 - Posted by: Kevin C. (M/54/5'11"/176) at December 10, 2013 3:19 PM

Nice job Jim R and Joe N.
Kevin C that's smokin those sit ups!
Gavin congrats on the PR. That CFFB is working!

10 Rds 100 Meter Sprint
2" of snow on the field, 26 degrees F, ran with boots on.
18:25
16:25
16:47
16:32
17:23
16:74
16:80
16:45
16:82
17:41

Comment #46 - Posted by: ChuckB 55/5'11"/155 at December 10, 2013 3:41 PM

ChuckB- Wow! Those are some incredible times for running in boots. Well done!

Comment #47 - Posted by: Kevin C. (M/54/5'11"/176) at December 10, 2013 4:13 PM

Think it was like 1 degree this morning. No track workout for me.

Went to basketball court and did 10 modified "suicides". Sprint from one baseline to the other then back then to mid court line then back to original baseline. Rest 90. Repeat.

19
18
18
19
17
19
18
17
18
19

Comment #48 - Posted by: Mjd at December 10, 2013 4:28 PM

Ok, so not a fair comparison to last time since neither was done on a track nor on the same course. Today's results based on a 100m course (with de/inclination):
15.3(d) - 14.79(i) - 13.5(d) - 14.7(i) - 13.9(d) - 14.11(i) - 13.13(d) - 15.16(i) - 13.18(d) - 14.2(i)
Jogged back to the house (approx 400 meters) then tried the same scheme for 100 meter row. Did two rounds (i.e. row 100m, rest 90 seconds, row 100 meters). Results:
19.3 / 19.0. Much slower starting on the rower

Comment #49 - Posted by: mlt at December 10, 2013 4:35 PM

10 rds of 15 seconds sprints on treadmill at 12mph.

Comment #50 - Posted by: Diff M/44/5'10"/220 at December 10, 2013 4:43 PM

17:07
16:08
16:17
15:96
16:88
17:61

Strained my back on round 4,when I was pushing hard, so stopped at just 6.

Awesome PR Kevin.

Comment #51 - Posted by: mas 56/M/140 at December 10, 2013 5:06 PM

M/29/165/6'0"

Wow it was cold out today....but as RX'd

12.75, 12.78, 12.51, 12.31, 13.11, 12.98, 13.18, 13.3, 12.58, 12.48

Comment #52 - Posted by: James Bobo at December 10, 2013 5:14 PM

#29 Gavin, thanks. I need to tweak that a bit. I was in the 10-14 second realm, depending on the gear.

Comment #53 - Posted by: NNKMelissa at December 10, 2013 5:39 PM

13, 12, 12, 13, 12, 11, 12, 13, 14, 13

Comment #54 - Posted by: Earvin at December 10, 2013 5:49 PM

13, 12, 12, 13, 12, 11, 12, 13, 14, 13 my lungs are burning

Comment #55 - Posted by: Earvin at December 10, 2013 5:49 PM

27/m/6'2"/340

19:07.24

Comment #56 - Posted by: Dawgsrus at December 10, 2013 6:52 PM

I guess running is still a strong point for me. Bought a stopwatch tonight for accuracy.

15.16 (wasn't sure if the phone would stay in my pocket)
12.03
12.56
12.68
12.59
14.22 (user error)
12.50
12.78
12.94

Comment #57 - Posted by: Aaron at December 10, 2013 6:59 PM

16.42
15.52
15.27
15.68
15.88
15.97
17.00
17.66
16.60
16.90

Comment #58 - Posted by: Jake Kiddoo at December 10, 2013 8:06 PM

15.5 - 17 seconds

Comment #59 - Posted by: phill 37°21'41"N 118°23'43"W at December 10, 2013 8:16 PM

row 100m, rest 90s

18.7
18.0
18.6
17.9
18.0
17.9
17.7
18.2
18.2
17.7

Comment #60 - Posted by: Emil (M/33/5'9"/215) at December 10, 2013 8:35 PM

75 box jumps
50 push ups
25 chest to bar pull ups
run 1 mile
25 chest to bar pull ups
50 push ups
75 box jumps

Comment #61 - Posted by: Turner Scarborough at December 10, 2013 11:15 PM

17
17
18
18
19
18
19
18
19
17

Comment #62 - Posted by: Bombdawgy at December 11, 2013 12:19 AM

It was pretty cold outside. -2 degrees celsius at the track.

1. 13.8
2. 14.1
3. 14.3
4. 14.6
5. 15.1
6. 15.3
7. 15.8
8. 15.9
9. 15.9
10.16.0

Comment #63 - Posted by: TobyStu at December 11, 2013 2:16 AM

17 - 18 seconds for ten rounds.

Comment #64 - Posted by: Kurt at December 11, 2013 4:56 AM

32
33
27
28
25
29
31
25
25
25

Comment #65 - Posted by: Ronin at December 11, 2013 6:00 AM

WU: 1mi @ ~9min/mi
10x100m w/ 90 sec rest:
16.22
15.35
15.28
15.48
15.21
15.40
15.30
15.30
15.20
14.95

Comment #66 - Posted by: Dave H (M/38/5'8"/148) at December 11, 2013 6:54 AM

Wall to wall and back in the gymnasium.
Times are roughly the same as my 100m sprint

+/- 14 seconds

need a stopwatch next time.. messed up with the phone a few times

Comment #67 - Posted by: Silas (M/28/6'/175) at December 11, 2013 7:31 AM

10x2 Back Squat at 60% with 1 minute rest b/w sets
Rest 5 minutes
8 minutes max effort Shoulder Press at 80% 1RM (130lb.) - 25 reps
Rest 5 minutes
50 Double Unders EMOM for 10 minutes

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

Comment #68 - Posted by: B. Rhaly at December 11, 2013 7:36 AM

Biked instead of ran. 30 seconds of high intensity, min half rest x10

Comment #69 - Posted by: Lonna at December 11, 2013 7:38 AM

1:46
1:45
1:46
1:45
1:47
1:45
1:47
1:46
1:47
1:46

Comment #70 - Posted by: myles456 at December 11, 2013 9:39 AM

did 1 hour yoga in the morning.
then in evening did...
(10) 200 Meter Row Sprints with about 40 Sec rest between intervals.
50 Weighted Sits
20 Pull Ups

Comment #71 - Posted by: dyagg at December 11, 2013 11:09 AM

15.24
14.74
14.42
15.09
15.17
14.88
15.25
15.73
15.55
15.12

15deg w/wind chill...shorts/tshirt = bad idea

Comment #72 - Posted by: Tim P. at December 11, 2013 12:23 PM

I did 100 yard sprints on Eastern Illinois' Universities football field because the track is covered in ice. Odds are into 30 mph wind, evens at back.
1- 13.6
2-12.9
3-13.5
4-13.1
5-14.2
6-12.9
7-14.3
8-13.4
9-14.2
10-13.0

Comment #73 - Posted by: CaseyAcree at December 11, 2013 12:31 PM

17:41
17:15
16:34
17:34
17:06
17:72
15:00 - hit button it saw it tick 15 so I used it
17:97
16:69
17:78

Comment #74 - Posted by: BW at December 11, 2013 1:32 PM

Snowy field 16-17 seconds each

Comment #75 - Posted by: DLong M/38/5'10"/185 at December 11, 2013 1:34 PM

as rx'd
13 sec
11
12
12
12
12
12
12
13
12

Comment #76 - Posted by: PaulS M/35/6'0"/190 at December 11, 2013 4:02 PM

23.11, 21.12, 20.10, 21.00, 21.42, 21.19, 20.92, 20.77, 20.88, 21.37 50m/50m back muddy trail after a week of rain...slipped on every start/turn.

slugger
27.07, 25.69, 25.7, 27.55, 25.01, 26.00, 26.02, 26.27, 26.00, 24.8

Comment #77 - Posted by: LiiT M/40/6'1"/204 at December 11, 2013 4:29 PM

row 100m, rest 90''
19,4 18,8 18,8 19 18,7
19,6 18,8 18,8 18,9 19,2

Comment #78 - Posted by: lucio1928/41/182/95 at December 12, 2013 5:06 PM

2013-12-10: Sub 5K Row
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 #79 - Posted by: gs at December 12, 2013 6:25 PM

M/41/179cm/89kg

Subbed 25m. butterfly swim.

17:05

Comment #80 - Posted by: Jose-Luis Morales at December 15, 2013 2:44 AM

16:52
16:30
17:75
17:02
18:88
18:73
20:31
18:35
18:88
18:00

Comment #81 - Posted by: Andrew at December 16, 2013 6:13 PM

45/m/176cm/73kg

Self timed on 100m track.
15.2 (15.4)
15.5 (15.9)
15.3 (16.1)
15.6 (15.8)
15.4 (15.6)
15.5 (16.0)
15.7 (16.1)
15.5 (16.2)
15.9 (15.6)
15.6 (15.7)

Faster than last time, but no PR (previous PR 15.0). Good warm-up including foam rollers, movement prep, POSE drills and sprint starts.
Sunny outside and warm for a winter day.

Comment #82 - Posted by: Memuc at December 17, 2013 11:45 AM

20:31
16:34
15:01
15:49
14:73
14:80
15:26
14:30
14:59
14:44

Comment #83 - Posted by: RAD at December 18, 2013 8:27 AM

M/34/5'7"/168
16 seconds x 10 rounds

Comment #84 - Posted by: Mark Salzman at December 20, 2013 5:36 AM

133m INDOOR TRACK

28.4
28.4
26.8
27.5
27.9
26.8
25.5
26.3
27.0
25.5

27.01 AVG

Comment #85 - Posted by: batman24 at December 23, 2013 8:17 AM

m/40/5'9/184
WU-200m runs, 3 rounds squats, walking lunges. Done across street from office on cold Friday morning.
16.16,17.29,18.18,16.30,16.29,16.22,16.52,16.73,16.41,16.37,16.16 17.48 ttl time
Decent consistency on each round. Walked back to starting point at end of each round.
10/12/13: 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 #86 - Posted by: jrm at January 3, 2014 6:41 PM

16.95/16.77/16.30/16.56/16.17/16.20/16.06/16.02/16.37/15.72

Comment #87 - Posted by: Ronnieboy M/51/5'9"/185 at June 24, 2014 5:29 PM

2014-07-30: 26mins. (14:03-16:14, full ROM on 15PU’s)
2014-06-21: 13:32mins (4 in 13, 6 under 15/Rest as needed bw rnds)
2011-10-20: 16:24. (14:16-19:58)
2010-06-18: 16mins (14:31-14:79)

Comment #88 - Posted by: gs at July 30, 2014 10:13 AM
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