Run, Rest, Repeat

Today's WOD:

Run 1,600m

Rest 3 minutes

Run 1,200m

Rest 2 minutes

Run 800m

Rest 1 minute

Run 400m

  

Last on: 06 24 11

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Sprint Team Run 400m
3. Squat Jump x10
4. Walking Lunge x15

MOD:

Pose Running Mechanics

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Amelia M.  8:54  6:56  4:35  2:10

Jeremy J. 6:16  4:46  8:06  1:31

Marc R. 8:22 5:52 3:56 1:48

Steven L. 8:12 6;12 3:55 1:47

Will B. 5:59 4:24 2:53 1:16

Sicilian 9:05 7:02 4:37 2:04 subbed row

Joslyn S. 8:16 6:18 4:20 1:54

Special K. 8:12 6:50 4:23 1:51

Andrew S. 7:59 6:40 2:27 1:46

Dustin J. 7:53 5:37 3:27 1:27

Ana J. 9:19 6:32 4:17 2:02 subbed row

Kelsey B. 8:49 6:57 4:36 2:09

Carden 11:55 8:0 6:25 2:36 subbed part ow

Rick B. 6:58 5:10 3:29 1:24

James B. 8:18 6:05 4:02 1:40

Will 6:14 4:47 3:14 1:13

Chryssi 11:33 9:53 6:15 2:36

Mackindey 8:59 6:54 4:48 1:51

Shann 11:10 9:20 5:32 2:43 subbed part row

Matt K. 8:51 6:19 4:26 1:53

Craig 5:59 5:00 3:22 1:28

Roadrunner 5:31 4:40 3:13 1:18

Marcelo 6:37 5:08 3:36 1:27

Jackie 8:35 8:10 5:15 1:47

Belle 9:43 7:49 5:16 2:16

Carolina 10:58 10:01 DNF DNF

Sam 7:03 5:15 3:44 1:30

Brian C. 7:10 5:19 3:38 1:33

Vista 6:03 4:32 3:00 1:22

Corey B. 8:32 6:40 4:26 1:40

Lindsey B. 7:57 6:32 4:24 1:39

Grizz 8:20 6:37 4:24 1:53

Logan J. 7:52 6:21 3:50 1:30

David G. 6:52 5:32 3:37 1:22

Jillian T. 8:45 7:45 3:49 1:46

Molicioius 10:11 7:50 6:15 3:04

David L. 9:12 DNF injured

Susie Burpees 10:05 7:50 5:12 2:06

Slash 10:04 7:50 5:12 2:30

Neighbor 8:48 6:24 4:45 2:08 subbed part row

Dave G. 7:19 5:44 3:53 1:50

Wonderwoman 9:10 7:20 4:58 2:20

Brian S. 7:30 5:45 3:52 1:50

Chris C. 7:33 5:39 2:40 1:36

Elizabeth W. 8:45 6:38 4:29 2:15 subbed part row

Dylan 9:15 7:22 5:09 2:26

Ryan W. 7:00 5:23 3:46 1:31

Jonathan E. 8:10 6:37 4:32 2:10

For Mark

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan.  He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

Today's WOD:

Jag 28

  

Run 800m

28 Kettlebell Swings 32/24kg

28 Strict Pull-ups

28 Kettlebell Clean & Jerk, 32/24kg each

28 Strict Pull-ups

Run 800m

  

For time.

Time Limit: 25 Minutes

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Pacer Run 400m
3. Walking Lunge w/rotation x15
4. Glute Ham Walk x15
5. Push-up x15

MOD:

• Pose Running
• Kettlebell Swing
• Kettlebell Clean & Jerk

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Ronbo 25:00 2nd set of pu

Special K. 25:00 28 KB C&J 

Heath P. 25:00 7 of of 2nd PU

Joslyn 25:00 18 of 2nd PU

Will B. 25:00 2nd set of PU

Joker 28:48 

BAMF 25:00 28 KB C&J

Steven L. 28:07

Chris B. (traveler) 25:00 2nd set of PU

Tweety Bird 25:00 550m last run

Ana J. 21:21

Andrew S. 25:00 24 C&J

Jaimi Q. 25:00 21 of 2nd PU

Dustin J. 29:15

Stoner 24:27 RX

OMD 25:00 2nd set of PU

James B. 21:53

Mitchell 25:00 second set of PU

Bridget 21:53

Lindsey S. 28:15

Ellyot 27:45

Matt K. 25:00 2nd set of PU

Roadrunner 26:38

Craig 23:00

Lusa 26:37

Kristy S. 25:50

Sandy 26:23

Shann 24:00

Daniel 21:45

Carolina 24:50 

Sharon 23:30

Kelsey 22:50

James L. 26:22

Casey S. 25:13

Chris B. 27:45

Justin B. 28:48

Marcelo 26:22

Mighty Mouse 25:55

Chryssi M. 25:00 2nd set of PU

Logan 25:31

Gabe 25:00 wnd set of PU

Rick B. 23:54

Dan T. 25:00 2nd set of PU

Brian C. 28:15

Robert B. 25:00 2nd set of PU

Little G. 25:00 2nd set of PU

El Diablo 25:00 2nd set of PU

Captain 25:00 wnd set of PU

Kevin 25:00 20 C&J

Sweet Tea 25:00 2nd set of PU

Darren D. 25:00 15 C&J

Monkey 25:00 2nd set of PU

Carnivore 29:09 RX

Jimbo 26:15 

Slash 28:41

Dave G. 23:57

Karissa 27:50

Allison S. ?

Molicious subbed

Abs 25:56

Pat L. 22:42

Brian S. 28:05

Jaime S. 21:05

Zach S. 25:53

Cornbread 27:47

Andy O. 22:48

JuJu 24:45

Amelia 25:34

Chris C. 25:23

Markindey 24:00

Firecracker 26:20

Ryan V. 27:02

Jonathan E. 26:44

Alex P. 19:56

John M. 20:27

Terry B. 22:55

Jackie A 24:39

Elizabeth W. 26:06

 Fingers up!

Not our normal movements.

Helen plus a Combo

No Terry, that kettlebell will not pick itself up!

Today's WOD:

Helen

  

Run 400m

21 Kettlebell Swings 24/16kg

12 Pull-ups

  

3 rounds for time.

Last on: 03 13 12

Time Limit: 18 Minutes

  

Followed by:

  

10 Skin-the-cat/Muscle-up Combos

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Pacer run 400m
3. Shoulder Swing x15
4. Back Extension x15
5. Hip Extension x10

MOD:

• Pose Running Drills
• Kettlebell Swing
• Kipping Pull-up
• Skin-the-cat/Muscle-up

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 17:47 

Chryssi M. 18:00

Akina 18:00

Joslyn S. 18:00

Will B. 13:00 RX

Sicilian 18:00

Bamf 13:24 RX

Marcus 19:38 RX

Special K. 18:23 RX

Ana J. 12:37

Dustin J. 12:53 RX

Collin L. 11:29 RX

Andrew S. 15:55 RX

Amelia M. 15:42

Harold R. 16:03 RX

Stoner 9:09 RX

Lindsey S. 18:00

Krissy H. 16:45

Cornbread 12:53 RX

CoCo 13:48 

Charlotte 14:01

Ashley H. 15:40 RX

Professor 9:08 RX

Roadrunner 12:53 RX

Craig 12:47 RX

Sam 11:26 RX

Sandy 15:21

Travis 9:45 RX

Luisa 16:00 

KitKat 14:36

Daniel T. 17:22 RX

Sharon 15:40

Carolina 15:08

Mo. 17:181

Marcelo 16:50

Sara A. 15:08

Grizz 18:19

Robert B. 16:35 

Darron D. 19:00

Thor 15:24

Captain 13:36 RX

El Diablo dnf injury

Monkey 11:35 RX PR

Mike J. 11:43 RX

Micah 14:21

Bridget M. 13:16

Wonderwoman 13:54 RX PR

Karissa 15:18

Susie Burpees 16:11

Juju 13:10 

Allison J. 18:53

Dave 13:58

Ryan V. 15:33 RX

David L. 13:56 RX

Supergirl 14:37 RX

Christopher B. 16:15 RX

James L. 9:16 RX

Andy O. 10:42 RX PR

Brian S. 14:02 RX

Casey S. 12:32 RX PR

AJ 13:33 RX

Zach S. 16:48

Chris C. 11:55

Merrick S. 12:21 RX

Aaron D. 12:28

Patrick L. 13:00 RX

Jaime S. 14:04

Alex P. 12:28

John M. 11: 35 

Marcus P. 17:10 RX (2nd time?)

Terry B. 13:22 RX

Jackie A. 14:47

Charlie 13:34 PR

Elizabeth W. 17:54 

Silverback 10:30 RX

Charlotte F. 18:00

Carnivore 8:10 RX (fastest time)

More Squatting. It's good for you!

Lift:

Back Squat

  

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

Run 2 miles

For time.

Time Limit: 20 Minutes

Warm-up:

1. Group Tabata
2. Reverse Hyper x10

MOD:

• Back Squat
• Pose Running

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Amelia Practice / 18:58

BAMF 135 165 180 (10) / 15:46

 Marcus 185 215 255 (6) / 22:53

JOker 235 275 305 x6 / 15:25

Ronbo 190 220 270 x10 / 16:14 subbed

Will b. 135 165 195 x5 / 12:35

Steven . 135 155 175 x7 / 17:42

Sicilian 175 205 255 x5 / 15:20 subbed

Special K. 155 180 200x5 / 17:40

Miles 135  185 235 / 19:55

OMD 175 205 225 x5 / 13:29

John R. 160 185 210 x10 / 15:34

Harold R. 185 215 240x7 / 18:56

Dustin J. 205 235 265x5 / 16:39

Ana J. 105 105 105x5/ 18:20 subbed

Chryssi 85 95 105x9/ 22:47

Lindsey 80 95 110x8/ 17:38

Bridget 90 105 120x10/ 17:13

James B. 155 175 165x7/ 17:08

Sam D. 135 155 185x10/ 15:00

Thor 135 155 175x?/ 15:03

luisa 85 100 110x10 / 19:25 (run/row)

Roadrunner 135 150 175x5/ 14:58

Professor ?/ 16:54

Char 85 100 110x?/ 20:29/ row/run

Kristy 70 80 90x?/ 22:00 row/run

Belle 85 100 110x? / 22:30 row/run

Sweet Tea 90 105 120x9 / 17:38

Caralina B. practice @55/ 11:20 subbed scaled

Sharon practice @55 22:22

Mighty Mouse 65 75 85x10/ subbed 2krow

Merrick 145 165 185x? / 15:21

Mat K. 135 155 175x6/ 18:00

Grizz 195 225 255x5/ 18:22

Dan T. 145 165 185x? / 18:02

El Diablo 125 145 160x15/ 15:32

Captain 95 105 120x9/ 19:07

Rick B. 160 180 205x10/ 14:36

Will J. 175 180 265x7/ 13:47

David L. 325 375 405x? / 15:05 scaled 

Slash 75 85 95x5/ 20:52

Lindsey B. 75 85 95x? / 17:88

Corey B. 135 185 205x? / 18:26

Allison J. 110 135 145x? 24:43

Dave G. 85 95 105x? / 15:40

Susie Burpees 75 85 95x?/ 20:52

James L. 185 205 235x?/ 13:05

Andy O. 185 205 235x?/ 14:05

Chris K. 95 15 115x? / 18:58

Supergirl 110 135 145x?/ 19:29

Ryan V. 135 160 170x? / 16:28

David G. 135 155 175x?/ 14:24

Jeremy J. 125 155 155x? / 14:41

Daniel S. 95 125 155x?/ 17:21

Mary F. 35 45 55x?/ 18:50 (2 miles?)

Brian S. 175 205 225x?/ 15:52

ach S. 95 115 135x?/ 14:47

? C. 115 135 155x?/ 14:26

Juju 35 45 55?/ 16:49

Firecracker  ? / 15:38

Alex P. 115 135 155/ 16:40

John M. 115 135 155x?/ 13:34

Michael J.235 275 295x?/ 13:06

Ana E. 85 100 110x?/ 19:00

Paul H. 165 195 220x?/ 16:09

Jackie A.65 75 85x?/ 19:06

Terry B. 135 155 175x?/ 15:27

Chris B. 145 175 195x?/15:50

Jay B. 145 175 195x?/16:15

Casey S. 125 135 144x?/13:42

Ashley H. 95 110 125x?/18:10

Elizabeth W. 85 100 110x?/ 23:24

800m Repeats

Today's WOD:

Three efforts for time of: 

  

Run 800m

  

Last on: 07 02 10

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Sprint Run 400m
3. Glute Ham Walk x20
4. Shoulder Swing x10
5. Ring Dip x10
6. Bridge Hold x3

MOD:

Pose Running

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Special K. 3:47 4:00 3:57

The Sicilian 4:23 4:30 4:41 /subbed

Terry B. 3:03 3:13 3:13

Will B. 2:41 2:39 2:41

Heath P. 3:04 3:06 3:18

Akina 6:41 7:00 7:01

Bamf 3:02 3:15 3:21

Joslyn S. 4:03 4:06 4:04

John R. 2:58 3:04 2:58

Marcus P. 5:15 6:13 4:48

Andrew S. 3:22 3:28 3:29

Harold R. 3:2 3:17 3:14

Daniel T. 3:33 3:42 3:40

Belle 4:28 4:38 4:40

Charlotte 4:20 4:14 4:10

Andres 3:05 2:58 2:57

Matt K. 4:10 4:01 3:27

Little G. 4:01 3:49 3:39

Jeremy K 3:33 3:41 3:40

Roadrunner 2:37 2:38 2:41

Monkey 3:31 3:38 3:47

Bridget M. 3:35 3:26 3:27

Sandy S. 4:40 4:38 4:56

Mo L. 4:19 4:12 4:13

James L. 3:01 2:54 2:54

Tony C. 2:53 2:49 2:52

Mighty Mouse 4:03 3:51 -- (dnf inury)

Grizz 3:36 3:36 3:46

Lindsey B. 3:45 3:36 3:38

Will 2:51 2:38 2:55

Samantha 4:10 4:31 4:48

Fuma 3:51 4:03 4:11

Slash 4:39 4:59 5:12

Geoff 2:52 2:57 3:01

Carnivore 2:31 2:43 2:41 (fastest Time)

Jeff F. 3:25 3:24 3:21

Kitkat 3:27 3:47 3:41

Karissa 4:04 4:27 4:28

Dave G. 3:15 3:18 3:21

Miguel 3:10 ---(dnf inury)

JuJu 4:00 4:04 3:58

Thomas W. 3:17 3:23 2:59

Chris C. 2:53 3:07 3:12

Vista 2:53 2:57 2:47 (fastest Girl time)

Mike Jones 2:36 2:50 2:49

Ana E. 4:03 4:09 4:19

Paul H. 3:28 3:28 3:30