Tuesday, 29 November, 2011

Posted by Mandee on November 28, 2011   |   19 Comments


10 minutes of instructor led agility drills and dynamic stretching



2 x 100m Sprint

Rest 1 Minute between efforts

2 x 200m Sprint

Rest 2 Minutes between efforts

2 x 400m Sprint

Rest 3 Minutes between efforts

2 x 800m Sprint

Rest 4 Minutes between efforts

Note: If you have a stopwatch please bring it.


Competition Day at Norco Running Gun” withย Dave Re and Dave Castro,CrossFit Journal preview video [wmv] [mov]

“Vivamus Impavidus = Live Fearless” fromย CrossFit Impavidus (VA).


19 responses to “Tuesday, 29 November, 2011”

  1. Tasha W says:

    Sprinting…. In the freezing rain…. Yay.

    But you know I’ll be there! ๐Ÿ˜‰

  2. DaveC says:

    I always get a chuckle when I imagine the word “sprint” and a distance greater than about 50m applied simultaneously to myself.

  3. AP says:





    Great work by the 0600 crew this morning, way to get out and bust it in the snow and rain.
    Interesting to see how the extra minute of rest helped my second 400 and 800โ€ฆnot sure what happened on the second 100 and 200, I guess I was still trying to warm up.

  4. Meghan says:

    I felt like I was trying to warm up the whole work out…

    On a side (more serious) note. My youngest has been diagnosed with a severe gluten allergy (possibly celiac…we still don’t know.) Just wanted to say how thankful I am to be a part of the crossfit community. Without any exposure to the paleo diet, I certainly would not have known the signs of food allergies/intolerances. He’s already doing much better on a grain free diet. And that, of course, is better than any PR:)

    • Jake says:

      Sorry to hear about your son, Meghan. A few of my friends have been diagnosed with Celiac’s disease in the past couple of years. I’v done a little bit of research on the topic and by research I mean what google has to offer on the subject. Seems to be more and more common these days. Very sad.

      Here’s an article on Celiac’s if anyone else is interested in it. They say the rise in Celiac’s is unknown but if you ask me it’s pretty simple. Diet.

      • Meghan says:

        Thanks, Jake. Great article. At 18 months, he won’t know any different. It’s just going to be a bit of an adjustment for the family. Safe to say, our “cheats” will not involve gluten anymore.
        Even santa is getting gluten free cookies this year…

  5. Slade White says:

    Oh yeah, running in the rain. You know you love it! Nothing complements a WOD like wet underwear. ๐Ÿ™‚

    Sadly (well maybe not) I won’t be there again today. Got some kind of stomach virus thing. Don’t want to share with you all…..unless you really ask nicely.

  6. Slade White says:

    BTW, that pic makes Steve look like he’s about to pull a David Blaine levitation trick.

  7. steve price says:

    16,41,1:55,4:42 It’s obvious I need to work on anything over 200 meters!

  8. Run like elephant says:

    Dang.. off day! ๐Ÿ˜‰

  9. Jamie says:

    Still sick…I’m with Slade, unless you want it, I’m staying away. Darn, I really wanted to do my impersonation of “sprinting”.

  10. Brad Morring says:

    Newbie needs help!! Is there anything I can where (besides gloves) when doing pull ups so my hands don’t look like came out of a meat grinder.


    • Carson says:

      Brad, Again Faster has gymnastics grips you can buy. You can also get with someone who knows how to make the tape “grips” that are similar to the gymnastics grips just made of athletic tape. ๐Ÿ™‚

  11. Justin says:

    Lots of people use these

  12. Josh Kennedy says:

    Sort of glad I had an early meeting, doing this interval session at 0600 would have been extra fun! Made the 1630, did the 800s in the dark. 15, 38, 1:25, 3:15. Thanks to Josh G for breathing down my next and running scared, can’t let those young punks chase me down!

    • Josh Kennedy says:

      Total gibberish I am writing. Should have been: “Thanks to Josh G for breathing down my neck and make sure I am running scared, can’t let those young punks chase me down”