Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 091101
“They Call This A Stimulus For Small Biz? Pshaw!” by Chris Carey, Forbes.
This is actually Katherine but I have two babies and no time to log out 🙂
Anyway, you may have seen the email i sent out last night about ladies night and you may be wondering why we never do anything all together as a gym and I wanted you to know that I am working on a CFHSV Family event for July…I will keep you posted!!!
Also, if you ever have ideas for social gatherings or a place you would like to recommend for the next ladies or mens night, just shoot me an email!
Thirsty Thursday with the Huntsville Stars was my vote to Tracey for this month for Ladies’ Night….=o) Which would be on the 17th this month, or the 15th and 29th in July!!
Oooh! I love Stars games – Great idea, Kerri! We were gonna go last Friday night, but the rain held us back. 🙁 I can’t make it on the 11th, Kat. I’m babysitting a 7 week old AND a 2 year old so their mommy & daddy can go out for their anniversary…. I’m sure you’ll wish me lots of luck! haha! My hubby has NO idea what we’re in for!
I totally forgot that you told me about that…moving, work, and dance etc…im alot absentminded.
I think we could definitely do a Stars game in July but I vote for it to be for the whole CFHSV family…boys, girls, and kids. I will check into it and send out an email.
Also, this ladies night will start at 530 for drinks (in an effort to help Pan e Vino not to be too crowded) 🙂
2:57, 3:13, 3:20, 3:17
calfs are still locked up from running Cotton Row in the Inov-8s. I just wanted to run a little to loosen up my legs.
2:46, 2:55, 2:56, 2:57
I know this wasn’t the WOD, but I decided that since it was a running day, I would test my 1.5 mile run since I have to run it for work. 14:26 – Almost one minute better than my last 1.5 mile but almost a minute slower than I want to be (yeah, yeah, I AM slow, and accept it 🙂 If I score in the 80% or better in all the PT requirements (for my age), I get my name on the wall at FLETC and that’s my goal, so I am aiming for 13:28 or better. One day at a time…
3:12, 3:46, 4:02, 4:40. Puked and rallied after 3rd run. haven’t ran more than a quater mile in two years.
2:50(PR), 3:09, 3:20, 3:36
All rounds 30 secs to a minute faster than last time. Last round today is only 14 seconds off my fastest/first round back in august.
2:24, 2:37, 2:36, 2:39
I haven’t done speed work in months and to me, my times say a ton to CF programming. Going through my training logs of a couple years ago when I was strictly specializing in triathlon training, I found several track workouts where I did multiple 800 repeats and my fastest split was a 2:29. The intensity wasn’t at the level of CF wods and always involved a 1-1.5 mile warm up and cool down but I firmly believe, given my “break” from tri’s and the associated endurance training my times today would not have been possible without CF.
Btw, the CF Box Jump Comp is on! After wod completed two 48 inch box jumps with walking approach. 1 attempt at the 54 inch with walking approach then called it. Legs were toast. I’m confident I can get 54 with fresh legs.
That is really fast and consistent. Awesome job.
Thanks Tony! Looking forward to starting CFFB next week.
48 has been matched..54 it is.
Why the switch to CFFB? I have considered it, however after talking to several folks about it I decided against it. what are your thought on it?
Cuz I wunt to. 😉 Just kidding but seriously I can’t really give you a scientific or thought provoking reason. I’ve been checking the CF Endurance and CFFB wods for months and have done several CFE wods on my own and really enjoyed them. I’ve been wanting to give FB a go and thought the summer would be a good time. I’m not going 100% CFFB, just mixing it up a couple times a week. Not sure if that helps explain it…
3:47(garmin measure new route), 3:30,3:29,3:24 it takes awhile to get me movin faster. LOL
OHHHHH! GREAT picture of Russell.Super badass.
Stars games for a family event? Uggh no! If I wanted to go to sleep I would just stay in bed. How about a BBQ with frisbees, tug of war, hoover ball and lots of fried meat and beer?
Thoughts on CFFB and CF Competitions –
I hope we can get an official CFFB class going. I can speak for myself only (I’ll wait for Russell’s thoughts)….but after a long discussion after this weekend’s regional CF WOD it has become apparent to me that as far as training for CF comps CFFB is the way to go for about 80-85% training. Few reasons why I believe this.
1. The longest WOD in competion last weekend was 17 minutes (for me). Top guy completed this event in sub 11 (average was about 14-15 minutes). — With the exclusion of the Garage Games trail run I’ve never encountered a CF event WOD with a time domain longer than 12-15 minutes. Due to the logistics of moving men and women competitors X’s multiple heats throughout the day it is highly unlikely that CF events will ever schedule an event over 15 minutes (IMO).
2. The continuing trend is more weight moved during WODS. I still have yet to encounter a body weight only WOD like “Cindy”. Most body weight movements are coupled with a row / run / double unders, etc….. CFFB’s programming almost always involves moving weight and at higher loads than mainsite
3. Single rep max. Almost EVERY sectional / regional WOD had a single rep max of something. CFFB offers much more opportunity due to programming to develop form and increase single rep max stregnth
4. Short Sprint runs / plyometrics – almost every sectional / regional / friendly event involves a short sprint run or 24″ box jumps. CFFB seems to program these about 1-2x’s per week at a minimum.
so in summary, shorter time domains, more weight, more single rep max, more plyometrics / sprints programmed by CFFB seem to be the way to train for CF events.
I’ll be programming a lot more running for myself and pretty much training CFFB + occasional gymnastics / skill work to train for CF Event WODS.
Does this mean that I will not have to workout alone now doing CFFB? I have been trying to find someone to workout with me.
I am interested, Kevin. It has become clear to me that I must do additional strength training besides the daily WOD to get anywhere near the level of strength I saw last weekend by the ladies.
5×5 shoulder press
Nice thoughts Kevin. I think I agree. The two downsides I envision are decreased mobility on gymnastics movements and getting slower. However I want to try cffb as well, but I don’t like working out alone. I’d love a cffb class.
The only real gymnastics movements we do in comps are HSPU’s and MU’s. I am comfortable with both. I don’t think decreased mobility will be a side effect at all. Olympic lifting and decreased mobility don’t jive! (snatch anyone???)
Getting slower is not really an issue also. If anything I hope to get faster. There is A LOT more programmed running in CFFB wods. They do some type of “gasser” or 200m’ish sprints at least 1-2x’s week. I don’t think longer runs could possibly suck anymore than they already do for me : )
3:49, 4:11, 4:19, 4:20
Lunch 800m repeat WOD: 2:59(pr)-3:07-3:17-3:01
This afternoon: Split clean form work at 135, then squat clean 3-3-3 reps. 155 across the board.
I agree with what Kevin is saying for the most part. However, I still think endurance plays some part. Think of the 09 CF Games trail run, Garage Games trail run, & looking at the venue for the Faction Games I think a trail run there is possible (I’d guess we won’t see a trail run at the Home Depot Center, though). Does this mean that a powerful athlete who doesn’t run so well is not prepared for competition? I don’ think so. Take Kahlipa. He finished in damn near last place on the run in 09, and came back to a 5th place finish overall. However, Mikko finished 2nd in the run and went on to pull 495 on the DL, Looks like he can run and pick up heavy stuff. I would say that CFFB programming looks to me like it would lend itself to the trend Kevin noted towards moving heavier weight and shorter time domains in competition.
For me, a lack of power and speed across a short time frame was the chink in my armor at the FFCC. I really think that the programming on CFFB would have helped me in this arena.
In the end I’m leaning more and more towards something similar to what Kevin mentioned. CFFB programming supplemented with some gymnastics/skill work may be the way to go. What I have been thinking about is if CFFB programming is right for a fairly new CrossFitter like me. Is the potential regression of what gpp I have developed worth the benefit of getting more powerful and faster in shorter time domains?
IMO yes it is worth it. You have already have the CF GPP as a solid foundation to build upon. It is not really going to go anywhere. Muscle memory is a good thing. I totally agree with you that you have the most to gain by increasing your general strength. Endurance can be maintained by light runs in the morning or off days……or you can just come by and help me landscape my back yard well into the night.
I’m not speaking down on mainsite at all! – that is not my intended talking point from my post….but for me specifically training for CF events…..I feel that CFFB well help performance and results much more than strict mainsite stuff.
Light runs or landscaping…. Is it odd that I would pick landscaping?
I’m not knocking the mainsite either. CF mainsite WODs have done me very well, but I agree that CFFB may be more helpful for someone who competes in CF events or, like me, the FFCC.
One of the toughest WOD’s I’v ever done and definitely the longest. It took me over 20 minutes to get the last set of turkish get-ups with my left arm. I guess that’s an indication that I needed this workout. I don’t want to pick up another kettle bell for a year. I’m happy to finish this workout, last time turkish getups came up I couldn’t do one with a 55# dumbbell. Today I got 42 with a 2 pood kettlebell. I think that’s proof enough for me to stick to mainsite programming.
3:13 – 3:20 – 3:41(barefoot) – 4:10
The arches of my feet were hurting after the first two rounds, so I took the shoes off. The asphalt was a little rockier than the cement sidewalk I ran before… thus blisters for round 4. Ouch!
A nice long foot soak when I got home and a couple of blister patches and I’m good to go. 🙂
Today was 50 pullups & 50 burpee box jumps…still doing assisted pullups (blue band)…11:32