Jan 19, 2010



10 x 50m sprints, every 1:30. You have 1:30 to complete your 50m and rest

Post splits to comment


jeffrey.paine said...

As Rxed and on interval:
42, 46, 47, 50, 53, 54, 56, 58, 56, 56

RW said...

35, 34, 40, 41, 42, 43, 43, 44, 43, 43

So if you walk into Harney today and look at the white board you will see that someone decided to right on the board the "official" CrossFit warmup. I think it is worth pointing out to everyone that in fact there is no "official" warm-up. Your warm-up like you workout should be constantly varied, scaled to your skill/ability level and include a few basic elements. I took the following excerpt from the CrossFit Journal article on warming up that we have posted to this blog site:

"The essential features of our warm-up are that they include a stretch and major hip/leg extension, trunk/hip extension and flexion, and pushing and pulling movements. The combinations are limitless and might include more challenging movements like good mornings, hollow rocks, rope climb, or handstand push-ups in place of back extensions, sit-ups, pull-ups, and dips. The movements used will largely depend on your athletic development,
but over time the more challenging movements can be included without being a whole workout."

Nick said...

as rxed 43,44,43,44,44,44,46,42,42,40
need to work on kicking more

Michael said...

The Swim took about 23:48...I needed a little more rest than 1 every 1:30 to avoid drowning.

I met Fran for my cooldown in the gym
6:23 (Little off my PR, which was 5:25, but I attribute it to my warm up in the pool)

upty03 said...

Made up Fran first...5:20 (tied my time exactly from NOV)...wanted to break 5 min, but couldn't do it.

Rested 15 min, then went into the pool. My splits ranged from 44-58, but I took as much rest as I wanted between...Sorry, but swimming is a scaled event for me.

John McGrady said...

36, 39, 43, 54, 51, 49, 1:00, 54, 49, 1:00

Rounds 4, 7, 10 were breast stroke, so they were slower. But they allowed me to catch my breath and keep the pace.

J. O'B said...

then 100 double unders - 3:42 (8:48, 16SEP09)

Gary said...

Made up last monday's deadlift/METCON workout
Then hit the pool:

Feeling a little nauseated from swallowed pool water now.

Brian said...


CR said...

I'll get on this WOD sched some day.

I swam during my last WOD so ran
5k , did an "unofficial warmup", then did 5 sets of 5 x hanging power cleans and 10 DUs. Time of 5:48

scaled from 135 to 125 on set 4 to keep up intensity.

craigrr said...

55, 58, 54, 55, 54, 56, 57, 55, 54, 55

Phil B said...

good to join the morning crew in the pool. you are some motivated dudes.


Rage Peterson said...

Completed TUES workout in 6:12, then went SWIMMING (felt it in the TRIs):

47, 46, 45, 47, 47, 48, 49, 50, 51, 53

C.L. said...

I have found a new nemesis (along with double unders and overhead squats) and it is swimming.

Scaled intervals to every two minutes based on my abysmal split times:
:54, 1:06, 1:06, 1:10, 1:19, 1:12, 1:12, 1:14, 1:18, 1:16

AnnieD said...

50, 47, 47, 50, 48, 50, 50, 50, 50, 50