For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
Post distance to comments.
“The History of the CrossFit Games” with Dave Castro, CrossFit Journal preview video [wmv] [mov]
Thursday 15 July
23 Responses to “Thursday 15 July”
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5.75 x 400 m
~7.6 x400m
Splits:
1:19, 1:18, 1:22, 1:22, 1:23, 1:27, 1:20, 45s for ~260m
Goal was to stay close to 1:20 for each rep. Started to lose it towards the end and then was able to pour it into the last full 400m. I was able to do the math in my head and knew which one would be the last full 400m so I poured it on. For the last 45s I went as fast as possible until my watch showed 20min then I cut it off to a jog.
Happy with the results this morning. Also glad I did this WOD this morning and not later today in the heat. Keep in mind the heat today, it can have a significant impact on your times.
Garmin data here: http://bit.ly/bIj90x
On the photo witness the face of pure pain. Not me bringing the pain, but experiencing the pain. I thought those 60 kettlebell swings at 2 pood were going to be the death of me.
My wife made an interesting observation, my left hip/side looks a bit higher than my right. It might be the photo perspective, but I wonder how that would play in with the posture clinic info from several weeks back. Does Ol’ Dan want to make an assessment?
I would guess that you were letting your right foot come up onto your toes while your left foot was on the heel (which is one of your tendencies, as you know). Left leg extended and right leg bent = left side higher. I personally doubt it’s more than that.
That 2 pood is really heavy. If I had to guess, you were probably just off balance from swinging that much weight. For me, when doing swings with a heavy, nearly maximal swinging weight, it can be hard to maintain a solid stance, and I end up stutter stepping when the weight is overhead to maintain balance. So at the top, the kettlebell ends up pulling me to one side or the other depending on how square I am at the bottom position, leading into the next swing. Not sure if that makes any sense or not.
Came in this evening for Deadlift 5RM. Added 10 lb. from last time to hit 335.
Form broke down by rep 4 but able to get all 5 reps in.
Saw some hard effort by the 6:15 class. That heat is not easy to run in.
See deadlift is on the docket for tomorrow’s WOD, interesting rep scheme.
Good WOD today! I’m not so hot at running, but I felt strong throughout. Did 6 rounds in 20:51, so I’m guessing I did around 2200 meters or something.
1:51, 1:56, 1:53, 1:54, 1:51, 2:00 (because I started late). THanks to Mike for giving me a target! I kept trying to catch you
Glad to help. I was just doing everything I could to try and stay ahead.
Lunch runs in the sun are fun! Only 93F with a “feels like” of 103F. Awesome!
6.5 runs for 2600m = 1:27, 1:30, 1:31, 1:35, 1:40, 1:44, 1:35 x 0.5
i did 4 runs for 1600 m. i had a long rest period at the end that would have taken me to the end of the 20 minutes so i jumped on a rower and did 400 m, going over time by 7 seconds. so, not the workout as rx’d, but i wanted to do something with my time besides rest. christina, i’m sorry for “cheating”
Completed 7 rounds. My splits were:
1:22 – 1:33 – 1:29 – 1:30 – 1:36 – 1:39 – 1:29
Big Baddy Daddy Patty Fink kept me moving on this one.
6 and about 2/3. Interesting that my fastest time was on round 5.
Finished 2880 meters. Splits:
1:20
1:21
1:26
1:29
1:25
1:25
1:23
~80 meters
Enjoyed coaching the 6:15 today. Glad the Finks made it back from Russia with all limbs and internal organs intact. Patrick made quite a showing on the sprints. Nobody could touch Russell’s times from this morning. Nice job, Russell, and way to get in some strength work this afternoon.
7 rnds x 400m = 2800m
splits: 1:24 1:26 1:35 1:30 1:39 1:35 1:23
Ryan and I did this one at home…I finished 7 rounds of 400 meter runs. My times were 1:24, 1:18, 1:14, 1:16, 1:17, 1:16, and 1:18. It is freakin HOT outside yo!!!
Those are impressive times Erin B.! Good job!
I got 7 rnds in 19:57. Dont know my splits. Did this at the 11:30 class and it was rough! Too hot to be running. I’ll be in florida the weekend, but I’ll try to get some work in at crossfit fort Walton.
If you see Caroline at CrossFit Ft Walton beach then tell her we said hello.
Enjoy Bro! See you on the return.
1.38, 1.46, 1.45, 1.51, 1.58, 1.54
6 rounds = 2400m total
Everyone did really well in all the classes I taught today. Morning class was small, but were pushing hard. Lunch class brought it heat and all today, congrats to Brandon for finishing his first WOD with us! Great to have you as part of the family. The 5 o’clock class showed some really determination. Congrats to Dan and Melissa for testing out the knees and for Lauren getting a little more at the end! Chris D. and Davy were the ones to beat at 5:00! I enjoyed workout with the 6:15 class. Congrats to Tesha for a great performance! Mike and Lisa gave me a literal run for my money
Having a watch definitely was an advantage on this!
I made up yesterday’s WOD.
Front Squat
3-3-3-3-3
195-205-215-225-235(PR)
1RM of 250(PR) post workout.
I was in need of some strength work. I did this one at a globo gym with some co-workers. I forgot how ridiculous it can be. We had to wait on a guy to finish doing shrugs (behind the butt) before we could get on the only squat rack in the place. Just hilarious!
Thanks Andrew…we did ours on a track we mapped out at home, and comparing it to others times that did it at CFI…I think ours may have either been shorter or a little “less sloped”.
Rounds: 7 x 400m
Splits: 1:24, 1:23, 1:26, 1:27, 1:30, 1:34, 1:35