Ouf this was tough..I have a feeling walking will prove difficult tomorrow lol. Thanks for doing this one with me Pat, fun!
Nice job runners!
Adam
Mobility
WUx1 (5 strict pullups, no band!)
WOD
800m Run x4 rounds
Rest as required between rounds
R1. 3:13
R2: 3:28
R3: 3:50
R4: 4:10
Amanda
Welcome back!
Jack
Nice Job Adam. You were not far behind.
Chantal L.
WU x 2
Shoulder Press x 3
65-70-75-80-85
Change for Change: April 9
The one and only… Grace!
@85# – 2:48, 42 seconds PR 😀
Chantal L.
** April 8
Kevin, We used to be able to go back to that date and put in our score even if we did it on change for change, it was great when it came back so then we knew we had done it. Somehow I can’t comment on April 8th anymore 🙁
Kevin
I turn off comments after 10 days (after that, and my box is filled with spam comments).
For today, I increased it to 30. It will go back to 10 days at the end of today.
Chantal L.
Thanks! 🙂
Jack
Mobility
2 min skipping
400 m run
WOD:
800m x 4
rest as needed
1- 2:56
2- 2:56
3- 2:58
4- 3:10
Sebastian
Jack, those are some wicked times!
Blake
Nice times Jack! Pretty consistent too!
Jack
I was trying to keep them all under 3 minutes but I was cramping on the last run. The cold was a good motivator to move quickly.
Heidi
Speedy!
Daniel
Mobility
WU x 2
WOD
800m run – 4 rounds
Rest as needed between rounds
Round 1- 3:24
Round 2- 3:32
Round 3- 3:46
Round 4- 3:38
Kevin Mack
Mobility
WU x 1 Rest of time stretching calves and achilles
Strength – Deadlift X 5
125-145-165-165 (thanks for the feedback Kevin)
WOD (Change for change from April 26)
100 DU (scaled to 300 singles)
30 HR pushups
30 OHS 40#
30 HR pushups
100 DU (scaled to 300 singles)
Time : 11:51 (exceeded the 14 minute time cap when I did this last)
Lora
Nice PR Kevin 🙂 I’m curious; what did you do differently this time? What were you faster on?
Kevin Mack
My skipping. I had really bad back cramps last time and tried to fight through them. This time I felt them coming and stopped and took several deep breaths. I’m also getting better at recognizing and then slightly exceeding my threshold during WODs.
Lora
That’s great! Small changes and listening to your body made a big difference! Congrats 🙂
Heather Colleen
Mobility
WUx2
Strength: Push Jerk (dumbbell)
20-25-30-30-35 (PR for one arm!! Yay!)
Change for Change: Sunday WOD April 21
800m run
30 C&J #20 dumbbell
800m run
Time: 13:33
Must. Get. Faster.
Josh
Wod RX
3:19
3:21
3:32
3:29
Jack
Nice work. Very consistent.
Josh
Thanks Jack..you had awesome fast times!!!
Blake
WOD:
800m x 4
Rest as needed between rounds.
3:31
3:10
3:11
3:15
First round felt extra rusty, but once I got my pace (and looked at Josh’s high/low times) I was able to push a little harder.
Glad I didn’t “Change for Change”, I needed to work on this!
Jack
same for you. Very consistent. After the first run anyway. I almost did change for change because it was so cold this morning. I’m glad I didn’t. Love running.
Blake
Thanks, it will be nice to try this again at the end of the summer to see if I can get sub-3 min.
Josh
Glad I could help Blake:)….you set some good times..
Rob Brydges
Wux2
No strength
WOD
800 m run x4
Rest as needed
1-3:33. 2-3:15. 3-3:10. 4-3:07.
Rob Brydges
Blake
Nice work Rob! Faster each round!?
That’s pretty wicked!
Danial
can you canecl my class at 645 i pulled something in my neck this morning and does not feel good
Natacha
Mobility
Wu x 2
4 x 800 m
3:25
3:32
3:38
3:36
Quite humbling when i realised afterwards that my 8 years old son ran 800m this weekend in a race and won with a time of 2:45!!
There were a few walking breaks in there for various reasons – mostly side stitches. I need to hydrate more, says Amanda, and I’m going to work in that!
Ok, so running kicked my butt 7 ways for Sunday, but I’m REALLY glad I did it and didn’t do “Change for Change”, because it’s obviously an area that needs work! I’d like to do this one again at the end of the summer and see if there’s an improvement. My goal is to run all 4 800m rounds unbroken. 🙂
Thanks to Jackie and Gerry for running the last lap with me and to all the other 5:45ers who gave words of encouragement! 🙂 Thanks, Marie-Noelle for great coaching and motivating! 🙂
I got a DNF on this WOD on Friday. I used 85 lbs and only got 27 OHS…I never even made it to my second set of push ups and double unders’s. Choosing the right weight can make you or break you! Good reminder for me!
Felt good after this WOD so I decided to do today’s running WOD
4 x 800m
3:12
3:12
3:11
3:08 ( Awesome race on this last run Rob. Thank you for running with me!)
Thanks Marie-Noelle for being the clock keeper and motivator!
Kevin Mack
Well done. Great times, especially after doing the other WOD first.
Heidi
2 WODS back to back….gross 🙂
And your running times kicked butt. Good job.
natacha
fast!! and 2 wods!! funny cause I was hesitating between the 2… doing both would not have crossed my mind though!
Rob Brock
Great job Corinna!! Fast pace. That was fun!
Corinna
Thanks guys!
Laura K
Superwoman!
Heidi
WU x 2
WOD:
800 m Run x 4 cycles:
1) 3:51
2) 3:51
3) 3:57
4) 3:47
Thanks for setting the pace Natacha. I couldn’t catch you, but you gave me someone to chase.
79 reps
liked this wod but was difficult doing on your own cause was never sure when 30 seconds was up when doing HSPU (should have set up at a better location! :)) so ended up going to failure kick down and go right back up if there was enough time!
Lance
Mobility
Wux1
WOD
1. 3:25
2. 3:23
3. 3:25
4. 3:15
Thanks for the push Rob and Pat made me push way harder trying to keep up with you two.
Amanda
Fast times, Lance!
Rob Brock
Great job Lance. I had to go one more time so I could beat you on at least one WOD! You were movin’ on the last one.
Andrea
Mobility
WUX2
Strength: Front Squats
55-65-75-85-95
Change for Change (WOD from April 29)
WOD: 20 KBS #30
30 V-snaps
400m run
Time-3:41
Heather S
Mob
wu x 2
Wod:
4 x 800m run
Rest “as needed” between rounds (apparently minutes, not days 😉 )
1 – 4:54
2 – 4:46
3 – 4:55
4 – 4:45
Best thing I can say is that I didn’t cherry-pick an easier wod. And hey, I guess I’m good at other stuff :s
Marcel
Mobility
WU x 2
4 rounds 800 m run
3:26
3:40
3:58
3:58
Running legs and lungs definitely aren’t there yet!
Lora
Mobility
WU x 2
No strength
Change for Change from April 13
Crossfit BackBay Partner WOD (by myself)
AMRAP 1 min for 20 minutes:
30 KB lunges 35#
20 push ups
10 front squats 95#
Rest 1 min
(start again where you left off)
Total = 4 rounds + 30 KB lunges + 11 push ups
I had it in my head to do 30 minutes of this (i.e. 15 min work, 15 min rest) but at the 16 min mark that plan died! Felt kind of pukie after this one. Usually I’m a fan of lunges. Not so much though when there is a 35# KB weighing me down…
Nice work 5:45 crew! Some great running tonight! 🙂
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
hey could you please cancel my 6am..not feeling so great this am
no problem
Strength Front squat x 5
75-85-95-105-115
Change for Change:
Tabata Front Squats @ 65#
10-8-7-7-7-7-7-7-7-7
total: 60 reps
Ouf this was tough..I have a feeling walking will prove difficult tomorrow lol. Thanks for doing this one with me Pat, fun!
Nice job runners!
Mobility
WUx1 (5 strict pullups, no band!)
WOD
800m Run x4 rounds
Rest as required between rounds
R1. 3:13
R2: 3:28
R3: 3:50
R4: 4:10
Welcome back!
Nice Job Adam. You were not far behind.
WU x 2
Shoulder Press x 3
65-70-75-80-85
Change for Change: April 9
The one and only… Grace!
@85# – 2:48, 42 seconds PR 😀
** April 8
Kevin, We used to be able to go back to that date and put in our score even if we did it on change for change, it was great when it came back so then we knew we had done it. Somehow I can’t comment on April 8th anymore 🙁
I turn off comments after 10 days (after that, and my box is filled with spam comments).
For today, I increased it to 30. It will go back to 10 days at the end of today.
Thanks! 🙂
Mobility
2 min skipping
400 m run
WOD:
800m x 4
rest as needed
1- 2:56
2- 2:56
3- 2:58
4- 3:10
Jack, those are some wicked times!
Nice times Jack! Pretty consistent too!
I was trying to keep them all under 3 minutes but I was cramping on the last run. The cold was a good motivator to move quickly.
Speedy!
Mobility
WU x 2
WOD
800m run – 4 rounds
Rest as needed between rounds
Round 1- 3:24
Round 2- 3:32
Round 3- 3:46
Round 4- 3:38
Mobility
WU x 1 Rest of time stretching calves and achilles
Strength – Deadlift X 5
125-145-165-165 (thanks for the feedback Kevin)
WOD (Change for change from April 26)
100 DU (scaled to 300 singles)
30 HR pushups
30 OHS 40#
30 HR pushups
100 DU (scaled to 300 singles)
Time : 11:51 (exceeded the 14 minute time cap when I did this last)
Nice PR Kevin 🙂 I’m curious; what did you do differently this time? What were you faster on?
My skipping. I had really bad back cramps last time and tried to fight through them. This time I felt them coming and stopped and took several deep breaths. I’m also getting better at recognizing and then slightly exceeding my threshold during WODs.
That’s great! Small changes and listening to your body made a big difference! Congrats 🙂
Mobility
WUx2
Strength: Push Jerk (dumbbell)
20-25-30-30-35 (PR for one arm!! Yay!)
Change for Change: Sunday WOD April 21
800m run
30 C&J #20 dumbbell
800m run
Time: 13:33
Must. Get. Faster.
Wod RX
3:19
3:21
3:32
3:29
Nice work. Very consistent.
Thanks Jack..you had awesome fast times!!!
WOD:
800m x 4
Rest as needed between rounds.
3:31
3:10
3:11
3:15
First round felt extra rusty, but once I got my pace (and looked at Josh’s high/low times) I was able to push a little harder.
Glad I didn’t “Change for Change”, I needed to work on this!
same for you. Very consistent. After the first run anyway. I almost did change for change because it was so cold this morning. I’m glad I didn’t. Love running.
Thanks, it will be nice to try this again at the end of the summer to see if I can get sub-3 min.
Glad I could help Blake:)….you set some good times..
Wux2
No strength
WOD
800 m run x4
Rest as needed
1-3:33. 2-3:15. 3-3:10. 4-3:07.
Rob Brydges
Nice work Rob! Faster each round!?
That’s pretty wicked!
can you canecl my class at 645 i pulled something in my neck this morning and does not feel good
Mobility
Wu x 2
4 x 800 m
3:25
3:32
3:38
3:36
Quite humbling when i realised afterwards that my 8 years old son ran 800m this weekend in a race and won with a time of 2:45!!
Ouch! Those little legs must have been traveling.
Mobility, WU x 2
No Strength
WOD: 800m x 4 Rounds
1 = 6:04
2 = 6:34
3 = 6:22
4 = 6:40
There were a few walking breaks in there for various reasons – mostly side stitches. I need to hydrate more, says Amanda, and I’m going to work in that!
Ok, so running kicked my butt 7 ways for Sunday, but I’m REALLY glad I did it and didn’t do “Change for Change”, because it’s obviously an area that needs work! I’d like to do this one again at the end of the summer and see if there’s an improvement. My goal is to run all 4 800m rounds unbroken. 🙂
Thanks to Jackie and Gerry for running the last lap with me and to all the other 5:45ers who gave words of encouragement! 🙂 Thanks, Marie-Noelle for great coaching and motivating! 🙂
mob wux2
strength push jerk
95×5 115×5 125×5 135×5
change for change
400m x 4 2 min rest
2:13
2:03
2:00
1:56 pr 4 sec from last time
Mob + WU x1
Push Jerk 5-5-5-5-5
105-125-145-165-185 PR
WOD (April 29 2013) Rx
20 KBS 70#
30 T2B
400m Run
= 4:08
Ouch! Lol
Mobility
WU X 2
Clean and Jerk 1RM
Built to 205# and failed 210# 5 times
WOD – April 8 – Grace @ 50%
Time – 2:10
6 second and 5# PR over April 8
Nice pr, hard to get much time shaved off such a short time to begin with but you managed to get 6 seconds off!
WOD: Run 800m x 4
1 – 3:27
2 – 3:34
3 – 3:30
4 – 3:21
Wow! Thanks for the push Marie No… you are wicked fast! 🙂 Good work everyone!
wux2
no strength
WOD
800m Run x4 rounds
Rest as required between rounds
R1. 3:17
R2: 3:42
R3: 3:41
R4: 3:29
WU x 2
WOD: Change for Change
100 Double Under’s
30 HR Push Up’s
30 OHS @ 65 lbs (sets of 5)
30 HR Push Up’s
100 Double Under’s
Time: 10:04
I got a DNF on this WOD on Friday. I used 85 lbs and only got 27 OHS…I never even made it to my second set of push ups and double unders’s. Choosing the right weight can make you or break you! Good reminder for me!
Felt good after this WOD so I decided to do today’s running WOD
4 x 800m
3:12
3:12
3:11
3:08 ( Awesome race on this last run Rob. Thank you for running with me!)
Thanks Marie-Noelle for being the clock keeper and motivator!
Well done. Great times, especially after doing the other WOD first.
2 WODS back to back….gross 🙂
And your running times kicked butt. Good job.
fast!! and 2 wods!! funny cause I was hesitating between the 2… doing both would not have crossed my mind though!
Great job Corinna!! Fast pace. That was fun!
Thanks guys!
Superwoman!
WU x 2
WOD:
800 m Run x 4 cycles:
1) 3:51
2) 3:51
3) 3:57
4) 3:47
Thanks for setting the pace Natacha. I couldn’t catch you, but you gave me someone to chase.
you chasing me kept me moving!
mob
WU x 2
wod from mar 4?
5 rounds
30 seconds HSPU
30 seconds HPC @ 155
1 minute rest
10-10-9-8-7 HSPU
8-8-8-6-7 HPC
79 reps
liked this wod but was difficult doing on your own cause was never sure when 30 seconds was up when doing HSPU (should have set up at a better location! :)) so ended up going to failure kick down and go right back up if there was enough time!
Mobility
Wux1
WOD
1. 3:25
2. 3:23
3. 3:25
4. 3:15
Thanks for the push Rob and Pat made me push way harder trying to keep up with you two.
Fast times, Lance!
Great job Lance. I had to go one more time so I could beat you on at least one WOD! You were movin’ on the last one.
Mobility
WUX2
Strength: Front Squats
55-65-75-85-95
Change for Change (WOD from April 29)
WOD: 20 KBS #30
30 V-snaps
400m run
Time-3:41
Mob
wu x 2
Wod:
4 x 800m run
Rest “as needed” between rounds (apparently minutes, not days 😉 )
1 – 4:54
2 – 4:46
3 – 4:55
4 – 4:45
Best thing I can say is that I didn’t cherry-pick an easier wod. And hey, I guess I’m good at other stuff :s
Mobility
WU x 2
4 rounds 800 m run
3:26
3:40
3:58
3:58
Running legs and lungs definitely aren’t there yet!
Mobility
WU x 2
No strength
Change for Change from April 13
Crossfit BackBay Partner WOD (by myself)
AMRAP 1 min for 20 minutes:
30 KB lunges 35#
20 push ups
10 front squats 95#
Rest 1 min
(start again where you left off)
Total = 4 rounds + 30 KB lunges + 11 push ups
I had it in my head to do 30 minutes of this (i.e. 15 min work, 15 min rest) but at the 16 min mark that plan died! Felt kind of pukie after this one. Usually I’m a fan of lunges. Not so much though when there is a 35# KB weighing me down…
Nice work 5:45 crew! Some great running tonight! 🙂
1 – 3:47
2 – 3:49
3 – 3:48
4 – 4:00
Apparently I’m consistent! 🙂
Nice work! 🙂
Thanks for the hydration tip. I’ve been sipping tons of water ever since. 😛
Thanks Robyn 🙂
Forgot to mention I did 3 minutes rest between rounds.. I thought that’s what it was supposed to be, but I’m not sure why
Nice day for running!
3:05
3:15
3:19
3:15
Mobility
WU x 2
Clean to one rep max
95×5-115×3-135-155-175-185-195-205-215(fail)-215 x 1
Change for change
Grace @ 50% of one rep max ( 105#)
time 3:35
Mobility
WU x 2
4 rounds 800 m run
3:15
3:17
3:18
3:25
Thigh foam rolling 5 mins
2:58 (Had to do an extra one to try and beat Lance and Corinna. This might not happen again)
Thanks for the coaching and encouragement Marie N
Yeah for Run 5.