Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Much better pic today than some ugly mug with a kettlebell.

Big Dawgs and Pack:
As Rx’d

Puppies:
Four rounds, each for time of:
400 meter run

Buttercups:
Four rounds, each for time of:
200 meter run

Im guessing this is for thursdays WOD?

buttzz - 25 March 2009 06:29 PM

Im guessing this is for thursdays WOD?

YES

CFWU

Four rounds, each for time of:
800 meter run

1. 2:29
2. 2:21
3. 2:36
4. 2:37

Rested precisely the same time each effort took (I’ve seen a similar method used on the crossfit endurance site and wanted to try it).

The times were a little slower than I’d like but I was focusing on my pose running technique, my dislike of shin splints outweighed my desire for faster times.

Can I substitute rowing for running? If so, on what basis. Or is there something that running delivers that rowing can’t?

Need to do more running

Four rounds, each for time of:
800m run
1. 4:49
2. 4:01
3. 3:37

skiped the fourth round. No more time and the last run almost made me puke.

Cheers,
Haico

ntrenholm - 26 March 2009 12:29 AM

Can I substitute rowing for running? If so, on what basis. Or is there something that running delivers that rowing can’t?

I am no expert on this but usually a 500m row is the equivalent to a 400m run. More info on subbing for runs can be found at http://www.crossfitendurance.com. If you look at the various workouts that focus on distance and not time you will see what you are looking for.

2:35
3:03
3:03
4:05

As Rx’d.  I got lucky, I can do this one!

I haven’t posted for a few days, I have stopped following the WODs to work on rehabilitating injuries and work on power lifting technique.

routines have been:
day 1
tabata box jumps then
3 rounds
Hang squat cleans with X 10 65#
pull ups X 10
9:15

Day 2
tabata box jumps then
3 rounds
Thrusters X 10 65#
Hanstand push-ups X 10
Ring dips X10
14:30

Day 3
tabata box jumps then
3 rounds
Front squats X 10 65#
Ice cream makers X 10
6:45

Posting seems to help motivate me, and with my lower back still not 100% it gets a bit dis-heartening at times.

Sitting out today to let my ankle heal-doctor’s orders: no running for 2 weeks.

I have been running too much, so I thought I would use my strength day to do some CF, and lo and behold it’s a running workout. I found this workout on the Compr. Bodyweight Workout list on the mainsite and thought I would give it a try.

Warm up 10 min jog

CFE Tabata 20:10 @12% incline

WOD
2 rounds for time
20 lunges
20 push press (DB)
20 squats
20 bench dips
20 push ups
6:34

I have lost a lot of upperbody strength!  As soon as this race is over, it’s back to CF!

warm up

deadlift, clean, shoulder press, back squat, push jerk. 40 kg same rotation 5 times over 20 mins

run 800m x 4     “5min rest in between”
1: 3.35
2: 3.42
3: 3.46
4: 3.46

Front Squat
3-3-3-3-3

135-155-175-195-215(pr)

compared to last time, started with a heavier weight and beat pr by 10#

4:10.0

4:16.0

4:09.2

4:09.7

Ab warm up 3x 15 roll outs,  60 side sit ups, 10 lb wieghted hanging knee to chest 75,

Modified weighted pull ups 10 rounds 6/6/4/4/4/4/4/4/4/4 with 10 lb ball 16 minutes