May 11, 2014
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
Compare to 121119.
Elijah Muhammad, 3:33 on Event 5, South East Regional.
Baby on Board by Kristin Auger - CrossFit Journal article [pdf]
Watch live Regional coverage.
Posted by Pukie at May 11, 2014 5:00 PM
3 rounds + 9 squats in sub-round 2 (PR by 12 reps)
Thanks @Jim K for missing me (at least someone did) not being able to train properly for a mouth was so bad. I could not believe how much I missed CrossFit..... and you guys. .. will do today's WOD later..
Missed 15 squats to complete 4 rounds.
No excuse, but I'm tired, I have shoulder pain and the run is almost 500m here :)
4 rounds, and a fifth of the 5th 400m.
Cindy with a little run eh???
plus about 25m run
looking forward to see
how the usual suspects
crush this one.
snails run faster than me.
4 rnds + 400m & 1rnd
So much harder than I thought.
5 rounds + 50 METERS
Missed 4 complete rounds by 11 squats.
4 rounds + 340m of round 5.
1) Illin'. This respiratory thing can go away any time now, thank you very much. Totally get what you're feeling RW.
2) Breakable. We learn in our L1 seminars that CF is universally scalable. We talk about it here all the time. The good folks at Brand X give you 4 or 5 versions of each WOD published on .com every single day. And yet certain folks in all too predictable groups continue to get broken.
My brother-in-law was in town for about 14 hours to pick up my darling and altogether delightful niece at school. Great visit, but one that was tarnished by his tale of yet another injury which came from "too much" in his Box. It's tragic, really, because Pete really loves CrossFit. He openly states that it's the only thing in his 51 years that made him excited to exercise. Now despite his love for it he's afraid to start up again.
Who's to blame? Certainly Pete bears some responsibility because he admittedly can't make himself throttle down during a WOD, and he has never insisted that he be slowly ramped up to having the ability to safely redline each WOD as Rx'd. Here's where the coaches at his Box, especially the lead dogs, need to step in.
Lil'bingo has 3 or 4 guys just like Pete, mid-life men who are driven to perform, and a couple of them ended up "breaking". The one who just crumbled under the intensity of the volume of even heavily scaled WOD's was a pretty simple fix, especially since he realized his problem and brought it to his very young coaches. Scaling for him needed to include less volume, lengthening and flattening the steepness of his onramp to the highway of fitness.
The other client was just like Pete. He broke himself by redlining when he knew he shouldn't/couldn't. Here's the difference, though. Lil'bingo's client got smothered in coach attention after his injury because it was clear, and he admitted, that he was not to be trusted to protect himself. Injure yourself by not listening to or following advice? Shame on you. Do it twice though and at least some shame on your coach. That's part of the beauty of a Box vs. just being on your own, the fact that a coach lives in the box.
The message here is to the coaches in the Box: the further away we are as athletes from the athletes you may be coaching to the Games the MORE attention we need. Job #1 is don't break us. Job 1A is keep up from breaking ourselves.
3) Mom. It's Mother's Day in America. Mrs. bingo, mother to "The Heir", "Lovely Daughter", and "Lil'bingo" is astride her beloved Lyra, riding riding right in front of me as I type. They are a beautiful couple, all the more so because of the joy that springs from their mutual love and trust. Two very happy girls sharing their passion. Nothing in my life (except Mrs. bingo) makes me as happy as riding Lyra makes Beth happy.
A Mother's Day gift was easy for me: make sure my girl got to ride her horse.
Other than that the gift that I will send to my Mom, and the one I'm hoping my kids will send to Mrs. bingo, is a simple expression of how wonderful it's been to be her son. I'll search my internal hard drive for a couple of happy memories and bring them up when I call her. I'll make sure to let her know how lucky I am to still be the son of a Mom. In my case I'll also gently tease her about how she can probably relax a bit on the need for ongoing parenting her son, but we'll both know that dialing back on that is genetically impossible, another source I hope of happiness and smiles between us.
Unlike Father's Day, a day that I've proposed should be spent in the active pursuit of fatherly stuff, Mother's Day is quite reasonably a day to devote to whatever Mom might want just for Mom's sake. Like an hour at the barn for Mrs. bingo, or an hour at the Box for anyone who shows up to the Open Gym I'll run in a bit. And if Mom wants to do some Mom stuff today, well, we should all be as OK with that as we possibly can, at least for today.
Happy Mother's Day to all of you still fortunate enough to have a Mom to celebrate, like me, and the Clan bingo progeny. Tears and only the happiest of memories for those orphans of any age who must make do with only memories, again hopefully happy. Happy Mother's Day to each and every Mom chez CrossFit, making the world a better place one MomWOD at a time especially Shelly who will hover over "The Heir" for a couple of months. I hope you all get to do just exactly what you want all day!
Now, off to see what else will make Mrs. bingo smile! Happy Mother's Day to my darling Beth.
I'll see you next week...
4 rounds + abut 70m
I'm liking the runs of late...I've become way slow!
RW, glad you're healed and back in action.
ChuckB and Mike A, good to see some early Sunday workouts!
1 full round + 400 m (not for time)
3x5 bench press @ 115
first workout in months
good to know I can still beat my dad in ONE 400m
4 rounds + almost got the extra lap (~350 meters)
3 rounds + 450 meters
Running on an indoor track so 11 laps = 1 Mile. Ran 3 laps that roughly equals 450 meters for each round.
3 rounds + 100m
Toes to bar, instead of pull-ups
Runs outside in great weather!
4 rounds + 350m
Runs on elliptical.
@RW- welcome back! Glad to see you are able to train again.
@Mike A, ChuckB, and Jim R.- you guys are all looking great!
Sub'd 400m rows for runs
4 rounds + 400m row + 2 rounds of Cindy + 5 pull-ups + 2 push-ups
Next time I'll complete the 5 rounds...
Worked out at the box yesterday. Rest today. Spend time with mom. Happy Mother's Day! See you tomorrow.
Made up some other WODs I've missed last couple of days.
Regional event 6; time: 27:34
First sn@tchpractice though and finished of with DU practice. Finally I think I'm on to something with the DUs. Start to get the feeling of the timing.
6 rounds rx plus 7 th round run and pull ups
3 rounds + 1 400m run. Happy Mother's Day mommies!
M / 1,64m / 64kg
3 rounds +2/3rounds
running on the treadmill
5 rounds + 400m & 5PUs (PR)
4 rounds plus 15 pull-ups (PR)
3 rds + (400m, 5 pull-ups, 5 push-ups)
4 rounds + 190m
Glorious to be running outside again
Wow. Would like to see a main site video of Elijah's 3:33 in event 5. Impressive.
Ran outside - as rx'd:
3 rounds + 400 + 2 rounds of the triplet
(Finished 4 full rounds in 20:38)
4 rounds as rx'd
2 rounds + 400 + 70 reps
I kept screwing up...I would do one round of Cindy, then start running, realized I messed up, run back, do another round, forget to do the third...
Wasted a lot of time.
Thanks Kevin C and Jim R! Nice work yourselves!
I hear you Carole! Great weather at last! I think that long cold winter slowed a lot of us down Jim R and Mike A. I too actually enjoyed the runs.
Welcome back RW!
At first glance at the picture, I thought Elijah was sitting on the crossbar! Great performance!
4 rounds, all pull ups strict
CFWU x 1, some add'l warm ups
4 Rds in 22:22.
Subbed runs with 500m row
3 rnds + 5 pull ups & 10 pushups
At first I misread this and thought it was only one round of Cindy after each Run. Luckily I caught it right before I started. Was looking at everyone else's results and thinking I was hot stuff or something. Nope. Ha ha
4 Rounds and 1 x 400 Meter Run
Did this one outside.
@Mike Andridge, ChuckB, and Jim R, Kevin C, porffenton, Carole - awesome effort, everyone! I'm with you Mike, I need to run faster.
Got my weekend pass for Central East Regionals! Just watched the South East final women's heat and can't wait!
3 rounds + 400m run + 3 pull-ups (3 rounds even on 121119 with 75# on the Gravitron)
Hang Squat Sn@tch 1-1-1-1-1 reps
95 - 115 - 125 - 135 - 135
Nice work Joe N.!
I was complaining about the programming at my box because they frequently program AMRAPs with running that always end when you are on the middle of a run and are super frustrating. I pointed out how HQ never does AMRAPs with runs...until today.
Thanks Kristin Auger for the great article on Mother's Day. I'm 19 weeks pregnant with my 4th and still going strong in my garage every day. This is my second pregnancy with CrossFit to keep me going and it is all about listening to my body and not someone outside of it to tell me what to do. My midwives always advocated listening to your body, and it pays off throughout pregnancy, birth, and postpartum.
4 completes rds, + 125m of run
Finished 2nd set of squats on 5th set !=hurtbox
4 rnds + 400m then 46 reps
2 раунда+2 минираунда отжиманий, подтягиваний и приседаний
4rds + 400m + 5 Pull-ups and 2 push-ups. Felt pretty good until round 4 and then really started to feel those 400 meters.
sub 500m rows, scale pullups to +36-+54# gravitron assist:
2 rounds + 500m row + 5 pullups + 10 pushups
c/d: 20-35# kb one-arm walks, 10-7-5 hspu (2nd level smith bar); 2x5 t2b; 20 mins rest, then 8 x 90-100m sprints on lax field (:29-:18)
4 rounds + 400m run + 2 nested rounds
3.5 mile run. Then...
3 rds +400m run.
3 rounds + 400 meter run +2 rounds of pull ups, push ups, squats
Last time 3 rounds and assisted pull ups
4 rounds complete with 34 seconds remaining
Subbed 500M rows for runs... got 4 rounds on the nose. NOT a PR.
had trouble with directions this morning..
7 rounds of
might have to throw down some pull-ups/and push-ups tonight to make up for it..
3 rounds + 400M run + 2/3 sub rounds
4 rounds + 400m run Rx
Had to really kick on that last 400m to finish in time. Was an awesome finish to a great workout. I held a steady pace that I was pretty happy with the whole time, so finishing on nearly a sprint of a 400 really sent it home!
Was 106F here in Saudi today. Not too bad, since I got to duck into my AC for each round.
4 rounds + 400 run + 1 round of pull up, push up, squat + 5 + 10 + 6
Fell 10 pushups and 15 squats short of 3 rounds.
4 rnds + 400m.
4 comlpet rounds
+400m and 1 round of push,pull,squad
3 mega rounds + run + 2 mini rounds + 5 PU + 4 pushups
Did 1 set of pullup, pushup, squat per run...
5 rounds in 21.38
Did 1 set of pullup, pushup, squat per run...
5 rounds in 21.38
1/2 Mile Run..
25 Weighted Sits
My watch quit working so I don't know the time.
1/4 mile runs on the treadmill.
3 rounds + 1/4 mile + 1 Cindy + 4 pull ups.
3 rounds + about 100m.
I realized I'd started off wrong, with 400m, 1 round of Cindy, then 400m... half way through that run I remembered it should've been 3 rounds, so I made up for it with 5 rounds after the second run.
sub wallballs for squats. 3 full plus a partial 400M
Darn! Into 3rd 400m dawned that this was going way to quickly had only been doing 1 sub rd, corrected after that and managed 2 + 20m. Oh well 20 min wod nonetheless pedal to the metal flat out. Also sub'd HSPU for pull-ups.
Well done everyone.
5/12 midday no HR
Only 2 rds. Really tired today from hard work on previous WODS, muscle fatigue, and lack of adequate sleep. Plus it was really hot outside.
3 rnds plus a 1/4 mi run.
It's always the hardest when you get back into it...Pack, (row 500m, pullups w/ blue band), 2 full rounds plus 1 rd of 5/10/15
Rx 3 Rds + 200 meter run
4rds + 200 meters (Bad hip)
M/50/224#/67” 4rds + 200 meters (Bad hip)
row instead of run
1st set 8 PU's
easy day after Okoboji competition
3 rounds in about 24 minutes with 4 rounds of pullups, pushups and squats between. with the wife today
3rds + 400m + 1 Cindy + 5 pullups + 7 pushups
Total: 1600m + 312 reps
Complete as many rounds as possible in 20 minutes of
5 ring pull-ups
17 rounds + 5 pull ups
Runs consisted of 17.5 down & backs on 75 ft. turf.
3 rounds + 74 reps (344 reps total) Rx
Had to run the mezzanine of a hockey rink only 300m + or - but got some stair sprints with the run.
5 full rounds plus one round of Cindy
3 rounds + 400m
4 Rds plus 164m
Rx'd, 3 full rounds + run and 34 reps.
This looked like a breeze on screen but felt like a typhoon in the garage!! Nice job to all the Usual Suspects!!
Misc warmup, then
Deadhang pullups. At 19:56 I had completed 3 rounds, I stumbled for a few yards until 20 min exactly.
4 rounds, not for time time though. spiked a fever, couple extra rest days, easing back in. I'd like to hear how games level athletes deal with sickness/minor injuries.
Archilles was sore so didn't run
15 rounds + 5 pull-ups and 2 push-ups
4 rounds +
8 Rounds + 200m Run. Set treadmill at 10mph and kept it running to use as my clock.
3 rds + 400m + 1 triplet
14 squats shy of 3 rounds
4 rounds + run+ 2 rounds cindy.
3 Rds + 15 push ups
35 y/o - 180 lbs - 5'10" Camp Lejeune, NC
3 rounds + (1 round + 10 pushups)
3 rounds + (1 round +10 pushups)
run on sand.
rx 5 rds + 10 meter run.
PU/pu/SQ: 5-10-15 x3
20 min, 3 rounds + 5PU + 10pu + 10SQ
4 rnds at 19:45
Previous: 4 rnds at 20:30
CFWU-3. Reg 1st. HSPU instead of PU 2nd. L sits, KB work 3rd. Burgener.
4 rounds. Done at Clubworx so transition between run & PU may have hurt. Disapp. Thought I had better pace & also thought I only got 3 rounds & change last time. Run & squat pace felt good, but must need to go faster on squats, especially.
11/19:12: 4 + 200m.
Decent job pushing overall. As usual,could go faster on runs, squats too. Good job pushing on last run.
4 rounds + 400m run and 4 pull ups
M / 51/5'11" 215 lbs as RX'd 4 rounds . I wish I could enjoy running..
2012-11-21: 7rnds@19:30. 2:30-3:01.
2012-06-10: Sub 400m/Cindy. 20rnds@1:00.
2012-11-21: 7rnds@19:30. 2:30-3:01.
2012-06-10: Sub 400m/Cindy. 20rnds@1:00.
4 rounds . . . Just. Had to sprint last bit. Nearly killed me
Previous: 5 rounds+200m rx'd. for some reason I doubt that haha. Used to cheat on pull ups a lot for one.
This time: 4 rounds+160m (approx) definately rx'd.
3 rounds + 400m + 2 rounds Cindy + 10 push-ups
December 2012 2 rounds + 3 pushups
runs on treadmill
2 rounds + 1 mini round + 8 squats
Complete as many rounds as possible in 15 minutes of:
*Split into teams of two. One partner works while other runs to dumpster and back twice.
Team Momma 14 + 5 + 10 + 10
Katie/Elizabeth 15 + 5
Alyssa/Lauren 13 + 5 + 6
Jackie/Murley 16 + 5 + 10 + 3
Tyler/Erika 15 + 5 + 4
Mr. Carey/Chris 13 + 5
3 rounds and 50" of running
3 1/2 rounds + 5 pull-ups + 10 push-ups
4 rds + 400m + 5PUs + 10pushups + 6sqs