Thursday 4/23/09

For time.

Four rounds of:

Run 800m
Rest exactly two minutes between rounds

This is a continuously running clock. You can rest longer than 2 minutes if you want but it counts against your time. Do not rest shorter than 2 minutes.

**Correction** We will meet at the usual location, 3rd floor weight room, and conduct regular warm up. We will run the Hayes track for the 800m. 6 laps is approximately 800m. See you in the morning.

Post time to comments.

Phenominal article about running shoes vs. barefoot running. Click here.

18 comments:

Vanilla Gorilla said...

What a GREAT workout today!!!
Ran with Chuck, thanks for keeping the RPE up. Phenominal group this morning, really helped to push it coming around the corner. Time is with the 2min rest.

Rx'd 18:08

Chewy said...

Time is with 2 min rests...

19:42

Not very happy with my score...

SB said...

18:13 whole different stimulus in Hayes which is all good.
Took MAJ McDermott and Richard's advice on double unders....and i am proud to announce that I have seen the light.....I got double unders. Look out MAJ Wylie!

Kafka said...

1930... little too high for my liking.

*enter excuse here*

Josh E

CMCD said...

Rx'd - 18:06

Thanks for pushing me down the home stretch, Tony. I love these types of workouts.

RW said...

17:25 as rx'd

I am ready for some warm weather so we can get outside on the track!

Black and Gold CrossFit said...

18:01...tried to get below 18:00 but just couldn't push it enough on the final lap. Good workout. Everyone should have really seen the difference in your recovery times. 2 minutes felt like an enternity. I felt almost fully recovered by the time it was time to run again.

Michael said...

17:44 barefoot on the track down at Shea. I read the article and decided to give it a try. It felt great on my joints but I tore up a little skin underneath my toes because of the roughness of the track and the lack of practice. Definitely worth looking into more. I was talking to a Major down there who was curious about me running barefoot and thought that would make a hell of a Platoon Leader story: "Oh yeah, well my LT doesn't even wear shoes when he runs!"

C V said...

CF Room update:

Sorinex was a little late shipping out their racks. Rouge fitness got them in yesterday and they will shipped out the same day. If they do not get here today, then they will definitely be here tomorrow.
The crew doing the install needs to have the racks before they can lay down the rubber flooring. And move the rest in.

Also, if you are free after dinner tonight and want a preview of the pull-up bars going into the gym, I could really use some help putting them together and loading them with folks kipping. Let me know, email me at x91215, I'll be in Mahan's loading dock.

Black and Gold CrossFit said...

Michael--Try this link out. You can still run barefoot and not tear up your feet. I have a pair and love them.

http://www.vibramfivefingers.com/

You can also get you a pair of racing flats, you just need to focus on landing on the fore foot and not over reaching with you leg.

Check out www.posetech.com for some pointers.

Black and Gold CrossFit said...

Oh yeah...and get your asses down to the gym and help Chris out! Getting this thing set up by this weekend is huge. If he needs help we owe it to him to give him a hand, he has done a lot of work and we are too close now to screw this up.

hamp said...

19:19

SB said...

CV needs a team effort tonight to help finish up his pullup bar system. Mahan hall. Be there.
MAJ Bault

Bobby said...

19:00

cadetRoberts said...

18:41

N G said...

Lost the total time but adding it up with the splits it was 1830-1900.

Great speed workout.

PTisFREE said...

18:22

Demet-hook said...

18:45 as RX'd