Wednesday, 25 May, 2011

Posted by Mandee on May 24, 2011   |   17 Comments


4 x 400m runs… with a catch.


Run 400m as a group on the dirt course. The order you finish the 400m course is your score. After resting for 2 minutes, you will run the 400 again, but your finish place will be inverted and every athlete will start 10 seconds apart from the last.


For example, if after your first run you were 1st place out of a group of five runners in your  class, on your next run, you will start the run in last place, 40 seconds into the second run. Upon completion, you will get a new score for the next run. The total of all four of your placings is your score.


Post your total score / number of athletes you competed against to comments.


GoHeavy Workout-

Thruster Ladder – Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell.  Their result is the highest successful thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185



How to Pack Smart for a Trip.



17 responses to “Wednesday, 25 May, 2011”

  1. DaveC says:

    That Go Heavy program I suspect will be brutal. I remember doing C&J at 1 minute spacings a few weeks ago … ugh. These are either 30 seconds or 10 seconds, can’t tell. Someone please confirm that WODs you dread on paper are the ones you should go do… 🙂

    • Will Blankenship says:

      9+2+9+2 = 22

      When I end up with a better score on a run wod than Robert, Daniel and Ryan… you know something is up with the scoring system. 😀

      Fun wod though. If I had been alone, I would have probably taken a break at the first curve of the second run and every curve thereafter.

  2. Slade White says:

    That pic is great. There should be a though balloon on Howard, “Laid Back! With my mind on my money and my money on my mind.” 🙂

    • Tasha W says:

      I was just thinking the SAME thing! I looked at this and thought, “Howard just looks like ‘The Man’ sitting there!” haha! He’s just chillin’ – like someone was about to bring him a cold towel and a cocktail. Great pic!

      • katherine says:

        Howard IS the man! Awesome picture!

        Good luck to the Affiliate Team and to all our individual competitors this weekend! Regionals will kick on Friday and many of our athletes are driving or flying tomorrow! Stay safe and kick some butt in Florida!

        Can’t wait to see how you all do…I will be following on twitter and facebook!


  3. Carson says:

    Total score: 23
    1. 10 (1:40 – PR! Woohoo!)
    2. 1
    3. 10
    4. 2
    11 people in the group this morning. At least I was consistent…first or last! LOL

    Way to hang in there 0600!

  4. Eric Hedges says:

    Good luck to the CFHSV team and individuals heading to Regionals!! Represent and God Speed!

  5. Kerri says:

    Nice article. Especially coming off of a 10-day international trip where I packed too much, wore half of what I packed, and had to dump gifts from my suitcase to my backpack to avoid paying $150 for my checked bag being too heavy.
    Here’s a link my Dad sent me…a good little life inventory.


  6. Robert S. says:

    Small but great class at 0900 today. Patty, Elizabeth, and Charles came to do work! Enjoyed coaching it!

    I did this WOD at 11:30
    Total: 24
    1: 3 (1:06 PR)
    2: 9
    3: 3
    4: 9

    Great programming. Should have gamed it a little better. Ryan, Daniel, and I finished 1,2,3 on the first run and finished 3 of the lowest scores in the class. Middle of the pack is the way to go on this one. The 400m PR is a win for me though.

  7. Rich C. says:

    Total: 22
    1. 5 (1:10 PR)
    2. 6
    3. 6
    4. 5

  8. Tyler Layne says:

    total: 18
    1. 1 (:58)

    2. 11

    3. 1

    4. 5


  10. James Stranahan says:

    total 26
    1. 11 (1.59)
    2. 2
    3. 11
    4. 2

    12 people

  11. Ben says:

    I think my score was 23.

    The inversion thing really flipped me around. I finished first once, near last several times.

    I didn’t love this one, but any WOD with running is a challenge for me.

  12. Mac says:

    total 19

    1. 2 (1:06)
    2. 7
    3. 2
    4. 8

    Much harder than it looked on the board!

  13. DaveC says:

    Topped out at 145 on the thruster ladder. Much different dynamic moving increasing weight on the order of your max with the clock ticking like that as opposed to the “normal” 1-1-1-1-1-1-1 format. Was a little too beat up to do my best, but it was fun in that delightfully twisted way these Crossfit WODs can be!