Wednesday, 17 Mar, 2010

Posted by Mandee on March 17, 2010   |   26 Comments


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 090317.

Russell Berger snatches 200lbs (at a body weight of 147lbs) – video [wmv] [mov]

Question of the day- How much of CrossFit results do you think come from actually doing CrossFit, and how much come from lifestyle changes like improving your diet?

26 responses to “Wednesday, 17 Mar, 2010”

  1. Bronsonator says:

    Wow. I will bring a shovel so you can scoop me up off the ground after “Murph”. lol.
    See you at 4:30!

  2. Tasha W says:

    As the QOD applies to me: I do NOT have a fast metabolism, so I think most of my results have come from improving my diet. I had been running 3-5 miles 1-3x per week and doing weight training 2-3x per week (mind you, it was much less intense weight training, but still…) before starting CF. I saw more improvement when I started doing CF and eating Paleo in the month of December than I did the entire year prior–and this was before I made the decision to try the Zone diet. I realize now that I’d been negating all that work I’d put in at the gym with bad food choices! Amazing what just a couple of baby steps like cutting the bad carbs and sodium from your diet will do! After you see those results, then it’s easier to make the decision to take those bigger steps (i.e., Zone) to see if you can push yourself to get even better results…. My advice to folks who say they aren’t ready to do the “weighing & measuring” is to just try eating Paleo first and once you see how quickly you get results, you’ll be ready to take that next step.

    • Kerri says:

      Ditto to Tasha’s entire point. I’ve been active in the gym long before CF, and have had hills and valleys of progress and setbacks. And, in January/February, I saw more changes (on the scale and in the gym) with committing strictly to the Zone than I ever have before in that short of a timeframe.

      However, considering a WOD at CF can be as short as 5 minutes, and as long as 45-55 minutes, I will say that the level of intensity of CF has also impacted my results in a positive manner as well….No more two-a-days, or camping out in the gym after work for 2 hours…
      The high intensity in ‘short’ workouts at CF, in comparison to grueling 6-7 days in the gym for 2+ hours, obviously has contributed to my results.

      So, my final answer is 70% diet/30% increased intensity in my workouts than before.

    • Tasha W says:

      I definitely agree with the workouts being more effective due to increased level of intensity in “shorter” amount of time. I left that out, but I’m with ya 100% on that, too, Kerri.

    • klowe says:

      There has been all kinds of peer reviewed studies showing the superority of varied interval training over low intensity long training sessions.

      There are also studies displaying increased performance and gains while working out in a group setting vs individually



  3. Justin says:


    Good job by Joe C and Corrie to finish as well.

    This workout came up during my 2nd week of crossfit a year ago. I stopped after 45min and was just over halfway through the workout.

    It seems that diet is at least as important as the workouts. I was strictly paleo for the first few months of crossfit. Aesthetic results were good, but my performance was up and down a lot. Since switching to paleo-zone, my performance has been a lot more consistent. I gained 10lbs when I switched from paleo to paleo-zone.

  4. klowe says:

    QOD: Just guessing. 70% CF WODS / 30% diet. I had the classic CF plateau while back at the matrix for about 2-3 months. I fought the diet changes pretty hard but Russell convinced me that performance would increase if I just tried it. Yep. It worked and not just for CF for everything else. Better attitude, woke up less sore, no hunger crazes, and improved blood chemistry parameters which led to decreased life insurance rate.

  5. joe c says:

    35:51 great job justin. I tried to keep up with justin but couldn’t at the end. thanks for pushing me as well.

  6. Craig Herr says:

    I agree with Kevin I think it is somewhere in the 70/30 ish range. That said I can’t have one with out the other-I need the combo of diet and X fit. My first year I was resistent to the life change of zone/paleo. Once I changed that I felt much better (stronger, leaner, less sore, better recovery, sleep better on and on)

  7. Robert S. says:


    I could go on and on about nutrition and my take on it. I spend a lot of time trying to educate myself about nutrition as a whole not just how it relates to CF. I think that doing CF gives you the ability to understand your physical and mental barriers and how to push past them. Can you eat crappy and still do well at CF? I think so, however as folks have said before, if you eat properly you will not only see better results in the gym, you will almost certainly add some years to your life.

    When I started CF I was eating what I thought was a good diet (at lest that’s what Muscle Mag told me). I decided I would go all in and drop the protein shakes and creatine for zone. I saw FAST results. Body comp got better, strength got better, and metcon got better. I went paleo, then paleo-zone and haven’t looked back. With the combination of proper nutrition and CF I have acheived in 6 months what would have taken forever (probably never) with my old globo routine. All that said, I think just doing CF will improve your work cpacity over time. However, CF with proper nutrition will do it faster and better. So I say 60/40.

  8. Mandee Miller says:

    40 min cut off
    as rx’d
    1 mile run
    80 pull ups
    158 push ups
    225 air squats

  9. klowe says:

    For anyone interested in celebrating their Irish Heritage tonight….might be over at the Nook around 8ish.

  10. klowe says:

    Murph with 20lb vest was 37:52 (4 minute-ish PR)
    -20 rounds of Cindy for the reps
    -much more comfortable in the vest compared to last time

  11. Kerri says:

    Murph/Cindy morph….
    As rx’ed sans the vest/body armor today..LOL
    But Jordan at CFI did Murph with a vest!! Whoa!!

    38:32 as rx’ed
    1 mile + 14 rds of Cindy 5/10/15
    Stopped at minute 37, but Julie convinced me to finish the round I was on…

    This is a true CF Hero WOD!! In your memory Murph!!
    Thanks for giving the ultimate sacrifice!!

  12. Jake Naumcheff says:

    45:19 W/20# vest
    Really wanted sub 40 on this one with the vest, but to be honest I’m just glad I finished. Wussed out on the pull-ups, push-ups, and squats. I had to stop on the last mile run to stretch my calves because they were cramping up so bad I couldn’t run.

  13. Aaron says:

    mile 1 – 6:09
    24:12 – my pushup SUCK!!
    mile 1 – 6:52

  14. Katie says:

    36:00 cutoff

    16 rounds + 5 pullups + 5 pushups
    = 85 pullups, 165 pushups & 240 squats

    Then I “ran” a 400 which looked ridiculous considering I could barely move!

    I got tendinitis in my elbows something ridiculous! Rest on vacay should help.

  15. dunnbball says:

    Modified WOD in 44:59
    1-mile run
    250 Sit-Ups
    500 Single Unders
    250 Squats
    1-mile run

    I have to lay off the arm work for a few days. 🙁

  16. Emily D. says:


    1 mile + 11 rounds of Cindy w/ JPUs + 1 mile

    I know it is lame…..but I have seriously never ran a mile before…..haha! So another first!!

    My arms screamed at me the first JPU I did…..rope climbs last night killed me.

    • Emily D. says:

      Big thanks to everyone that yelled at me…..especially Tracy….pushed me through!!!!!

  17. LeshaS says:

    1 mile
    55 pu’s (mix of attempts, a few good ones, and some with bands)
    100 push-ups
    150 squats
    40:00 min cut-off

  18. Tasha W says:

    Fleet Feet St. Patty’s Day Fun Run with friends. Have no idea how long the course was, but we ran for about 35 or 36 minutes around the Jones Valley/4 Mile Post area. There was free Olde Towne Beer waiting for everyone at the end of the run–was a cool, free event!