Why do people post their results on the site? They have a journal. Isnβt that good enough?
Some members feel that itβs a spot for those with βgood timesβ to post their results. Itβs not. Itβs a place for everyone to post their results, regardless of your ability.
Hereβs a list of great reasons to post your results on the site.
- Itβs easy access to your results. Just click on the βcompare toβ date and youβre instantly taken to your scores. No need to flip through countless pages in your journal.
- If you lose your journal, thereβs a secure record online.
- If youβve been coming to the gym for quite some time, youβll eventually fill your current journal. Keeping records online eliminates the need to bring multiple journals to the gym.
- The trainers are able to see your results and know how youβre progressing.
- Youβre able to write about points of the strength or workout youβd like to improve upon.
Remember, itβs not about bragging or comparing your results to others. Itβs about YOU and YOUR progress. If you havenβt posted your results before, start today.
“Capoot”
For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters
Cancel 6am… I scheduled for 7pm instead
I will be really disappointed if you don’t show up… just sayin #peerpressure
Mobilityx1 +400m
100 push ups (25 floor/ then switched to 30″ box)
Run 800m (row)
75 push ups (35)
Run 1200m (row)
50 push ups (25)
Run 1600 (800m row)
25 push ups (30″box)
Run 2000m (1000m row)
36.29min
First day day back after almost week away with flu…. Satisfied with numbers.
MOB x 1
400 Metre run
Hero WOD “Capoot”
1/2 pushups
Full runs
Completed 1200/2000 M @ 43:44
Nice work everyone…a tough one for sure, but a fun one also. Thanks for coaching Kevin!
WOD as Rx’d
Time–>45:23
Was a fun one!
Great work morning peeps!
I wish I could have done this with you guys in the AM, its going to be a hot one later on.
You really put it out there on the last run Gabe. Great effort on a tough WOD!
Meant to follow Gabe’s post.
We missed you at 6 a.m. Trent:)
Having done this at 7 AM, I truly appreciate how AWESOME this time is!
Dude you must have been crazy fast on that final run!
Congrats!
Impressive Gabe!
Mob
Capoot (scaled)
50 pushups
800m row
33 pushups (divided by 2 wrong, oops)
600m row
25 pushups
800m row
13 pushups
1,000m row
Time: 35:45
Oh god it hurts.
mobility & 400m run
WOD – βCapootβ 45 min cap
option 3
100 push-ups- from 30″ box (50)
Run 800 meters – 400m
75 push-ups – (40)
Run 1,200 meters – 600m
50 push-ups – (25)
Run 1,600 meters – 800m
25 push-ups – (20)
Run 2,000 meters – 1000m
Time 32:12 not to self next time do full push ups with 30″ box or smaller box
cash out – figure 4
1/2 Capoot
30:32
Wasn’t excited about this WOD but we’re doing the Spartan race in a couple weeks and I had ran a grand total of 800m since last year and Amanda told me I should probably do some running so I did. I’m up to 4k after today she said I could stop so I’m done running now π Pushups were slow and running was….well as good as it can be. All in all it wasn’t terrible, just a long slow burn. Most fun this morning was watching Morgan absolutely knock this out of the park!
LOL I enjoyed reading this post
βCapootβ
For time:
50 push-ups from box
Run 400 meters
38 push-ups from box
Run 600 meters
25 push-ups from box
Run 800 meters
18 push-ups from box
Run 1200 meters (apparently I cannot read or do basic math, and did 800 + 400m to finish)
Time: 31:30
Hope we hear how Morgan does by the end of the day in comparison – – very cool~
βCapootβ
For time:
100 push-ups (20″/24″ box)
Row 800 meters
75 push-ups (24″ box)
Row 1,200 meters
50 push-ups (30″ box)
Row 1,600 meters
25 push-ups (30″ box)
Row 800 meters
42:47 I think.
“Capoot”
Rx 34:11
The running was tuff
You really suffered on the pushups too! Great time!!
That’s… pretty amazing fast Morgan. I wish I could have watched you blaze through this one!
Nice work!
Wow! Ridiculous time Morgan.
WOD Rx’d
42:42
Timed my runs
800 – 3:30 (4:22/km)
1200 – 5:33 (4:37/km)
1600 – 7:50 (4:53/km)
2000 – 9:48 (4:54/km)
Felt pretty good on the runs. Pushups were all sets of 5 from the beginning.
Bring on Spartan!!
Nice work Kevin. I always admire how you are able to plan out a WOD so well…and actually stick to your plan!
WOD – optioned with 30″ box for PUs
βCapootβ
For time:
50 push-ups from box
Run 400 meters
38 push-ups from box
Run 600 meters
25 push-ups from box
Run 800 meters
18 push-ups from box
Run 1200 meters
Time: 45:30
Pushups did 20 right off the bat… hit a wall. Broken in sets of 5 with short breaks worked best.
who is this π
Capoot with Full pushups and 1/2 Runs
100 Push ups – 70 from maroon bench, 30 from 20 inch box
400m Run
75 Push ups – from 24 inch box
600m Run
50 Push ups – 24 inch box
800m Run
25 Push ups – 24 inch box
1000m Run
Time – 44:52
Thanks for the class Blake!!
βCapootβ
For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters
Made it to 800m in the round of 50 pushups.
Time 44:13:02
Did this one at home.
WU=A bunch of arm circles
WOD Rxβd
1:00:30
Timed my runs
800 β 6:38
1200 β 7:55
1600 β 10:53
2000 β 14:20
My arms and legs are capoot after that one. Lol Now that I’m a father of three I think I have the right to say all the cornball dad jokes I want :).
Apparently my 400 meter mark is right in front of Kevin and Heather’s house. Where were you guys? Some encouraging yells out the window would have helped me on this one
I guess I did see you this afternoon also, you ran by my house. Sorry should have yelled at you…next time!
I didn’t know you lived in my neighbourhood. I wonder how many meters your house is from mine…
WOD as Rx’d
Got cut-off 800m in to the last run, time was 44:17.
Running got very, very slow during the 1 mile run and didn’t really recover.
βCapootβ with 1/2 Push-ups and Full Runs
For time:
50 push-ups (30″ box)
Run 800 meters
38 push-ups (30″ box)
Run 1,200 meters
25 push-ups (30″ box)
Run 1,600 meters
13 push-ups (30″ box)
Run 2,000 meters
Time: 44:13
CAPOOT (HALF) 45 min cap
mob
46 bday burpees
(HALF)
50 Box Pushups
400m run
38 Box PU
400&200m run
25 Box PU
800m run
13 Box PU
800 & 200m run
Time: 28.31
Capoot
1/2 pushups with 30″ box & Full Run
38:57
It was every bit the hot mess I thought it would be. I think this is one I would really enjoy at about 16 degrees, not so much at 29.
Embrace the heat, summer’s coming…
OneJuly hits, I move to morning workouts.
Mobility and Wu x 1 + 400m run.
Wod: Capone (38:50)
Started off rx, got to the 50 pushups and my right shoulder kind of gave out…. Did 50 strict pullups and on the 1600m run my shoulder was aching I was even walking and trying to stretch it out… So I stopped there.
A little disappointed in myself, I was really looking forward to this when I seen it posted.
Great class Kevin and great work everybody, tough workout anyway you scale it!!
Side note I run much better when there is someone in front of me or beside me. When I was alone I decided walking was ok…. Need to work on that mental aspect…
Capoot
1/2 push ups: 50-38-25-12
Full Runs: 800m-1200m-1600m-2000m
Time = 45:49
Arms on the 1st two rounds of push ups were toast, but oddly enough, they felt better in the last 2 rounds.
In hindsight, I should have pushed a bit harder on runs to finish in the 45 min. time cap. (I paced a bit too much on the 800m & 1200m)
I was sort of dreading this one, but in the end, I really liked it. It was a great sunny morning to be outside π
Nice meeting two new additions to 6 a.m., Jessica & Kim.
Capoot
With Full Push Ups & Half the runs
Time 42:03
Tough WOD but I enjoyed it. The runs were fine, the wind kept things cool. Push ups were done mostly in 3’s, but started each round with sets of 10’s.
βCapootβ
For time:
100 push-ups (I did 50, intending to do half push ups but when I came back from running the 800 I forgot to do half and just did the rest of the push ups the rx amounts, though a lot of those were scaled to a box)
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters
Finished the 2000m run 14 seconds pas the r5 min time cap lol
Good job to all who did this today!
I am going to try to post on the site more often. π
mob+400m run
βCapootβ with 1/2 Push-ups and Full Runs
For time:
50 push-ups
Run 800 meters
38 push-ups
Run 1,200 meters
25 push-ups
Run 1,600 meters
13 push-ups
Run 2,000 meters (ran 1600m and walked a lot on the last loop)
Time: approx 49 minutes
not a great performance but still got a great workout!
conditions: 30 degrees and windy
I post on the site because I appreciate when others do. It helps me set a mental goal if I haven’t attempted the WOD yet. Another benefit is when I see what others are capable of it helps me set future goals of what I’d like to be able to do.
mob + 400 m run
WOD
100 pushup
run 800 m
75 pushup
run 1200 m
50 pushup
run1600 m
25 pushup
run 2000 m
only run 400 m each run
time 28:00
46 Birthday burpees
WOD β βCapootβ 45 min cap
option 3
100 push-ups- from 30β³ box (50)
Run 800 meters β 400m
75 push-ups β (37)
Run 1,200 meters β 600m
50 push-ups β (25)
Run 1,600 meters β 800m
25 push-ups β (13)
Run 2,000 meters β 1000m
Time 28:21
Cashout: 800m run 12/30–really didn’t want to do this one after that WOD.
WOW. Good job on the extra run after the wod BJ! I have no idea how you did that!
It helped when you slapped my butt on the way past me! π
Extra burpees AND extra running. You cray-cray!
Funny, I seem to remember a certain coach that told me to do it! I’m glad I did! Thanks Kevin.
Capoot
WOD as Rx
45:37 finished 800m into the last run.
yay for all the posting all the time! it took me 3 months to start doing it and it drives me nuts that I waited that long – it’s so much easier to check my old times/weights on the site…and by the time I’m posting on here, I am in a better mental state to make the proper notes/reminders for my future self π
hero WOD: Caboot
60 pushups (poor planning)
800m run
38 pushups
1200m run
25 pushups
1600m run
13 pushups
800/2000m run
Time: 43:27
(all pushups Rx)
I definitely ended up with the “potpourri” version of this work out…mostly because I failed to properly plan. I was thinking I wouldn’t be able to keep up the pushups from my toes and would switch to box, making them faster for me but I stuck with it – however there was no way I was getting to the full number so at 60/100 I stopped and decided to do 1/2 from then on. I finished the 13 pushups at too far in to the time limit to go for the 2000m so Kevin sent me out for 800m.
Broke up the pushups into sets of 3, then 2, then 1 and just made sure to take no more then a second or two between each – pushups still need a lot of work but was feeling good about form today. running is running and well anything more then 400m at a time just isn’t my thing π but yet, bring on the SPARTAN!
Solid effort all around, no matter how you sliced it, it’s a long & hard work out – great job everyone!
Thanks Kevin!
You may have done the potpourri version, but your pushups were solid!
WOD with full run and half push-ups on 24″ box
Time: 39:24
That was horrible… But good. Mostly horrible.
Thanks Chantal for letting me join the class late. Happy to get a good WOD in today. I’m recked now! Haha
Awesome time Morgan! You are a machine! I can’t imagine how fast you were moving. Would have loved to see it
Good job! Perfect option for you tonight!
You made it in! Great work V!
mobility & 400m run
WOD β βCapootβ 45 min cap
option 3
100 push-ups- from 30β³ box (50)
Run 800 meters β 400m
75 push-ups β (40)
Run 1,200 meters β 600m
50 push-ups β (25)
Run 1,600 meters β 800m
25 push-ups β (20)
Run 2,000 meters β 1000m
Time 32:32
My push-ups were really fast my runs where slow and awful!!! Running is my dreaded workout! I still came and convinced others it was a great idea to come. I think I was really convincing myself to go too!!
Yes, you convinced (aka bullied/guilted) me and I am glad you did. π Otherwise I would be thinking, “Gee I have all this energy and nothing hurts! What shall I do now?!” LOL jk! π
Mobility + 400m run
Capoot – scaled
50 push-ups
800m run
38 push-ups
1200m run
25 push-ups
1600m run
13 push-ups
800/2000m run
44:20 – all push-ups Rx
Very happy with it! Only stopped for a 4 sec break during all the runs = PR!
You did awesome Mel!! I’m envious of your push-ups!
Good job Mel! π
Wod: Did half the pushups (from toes), full version of the runs but got in at 44:52 with 400m left. (Didn’t go)
On the 800m + 400m run I came in and did 13 pushups before I realized I forgot the 400m. Back out to do 400m and then finished my 13 pushups.
That was brutal. Glad I did it!
So great to workout with you toinight!! You did amazing π
Mob
400 m row
Capoot (scaled)
50 pushups- 30″ box
800m row
38 pushups
600m row
25 pushups
800m row
13 pushups
1,000m row
Time: 26:53
I read this workout last night and cancelled my 6:00am….scared the hell out of me. Then I read the facebook post about ” a crossfitter says bring it on”. I Love a challenge and this was what i needed to hear….that and my coworker/ fellow crossfitter(Annie) said i would feel awesome for accomplishing it….Actually she said get your ass there and just do it.
Thanks for the awesome class Chantal.
Way to go Stacy!
Good job Stacy! Glad you came in π
Your welcome π
There are SO many reasons to post your results! I’ve been doing it since my second day, and I’m so glad for it! It’s so easy to check my previous times/scores! Kevin puts the link right there, it’s just a click! I never have to say: “well I’ll have to check my book…” *click!* There it is!
If you need a reason to post… One of our members had her gym bag stolen from her car and with it went her wod book and she had never posted her results. She has NO data. Nothing to compare to. Needless to say, she’s been faithfully posting ever since.
Another of our members, their dog ate their book.
Learn from their lessons! Post your results! You’ll be thankful you did!
And finally, I LOVE reading the posts every day, I love celebrating your successes with you. And, it helps me to understand how you’re progressing so that I can help you better when you’re in my class. Help me help you! π
βCapootβ
For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters
Scaled push ups to 1/2 (on 30″ box) + 1/2 distance
Made it to the end of the last set of push ups + a 400 m run. Legs weren’t having any more of it.
TIME = 36:46
Next time, I’d like to do 1/2 and 1/2 and complete it all.
Made it to another 6am! Otherwise would have missed classes again for a few days. Glad I made it in this morning (when my body wasn’t aware yet what I was putting it through!)
WOD: Capoot
45 min time cap
100 pushups (60 from 24″ box, the rest all from 30″ box. These were slllooow in the first round… should have switched earlier to 30″ box)
800m run
75 pushups (30″ box)
1200m run
50 pushups (30″ box)
1600m run
25 pushups
(was past the 30 min mark, so)
800 m + 400 m run
Time: 43:08
WOD β βCapootβ 45 min cap
option 3 – Harf n’ Harf
100 push-ups- from 30β³ box (50)
Run 800 meters β 400m
75 push-ups β (38)
Run 1,200 meters β 600m
50 push-ups β (25)
Run 1,600 meters β 800m
25 push-ups β (13)
Run 2,000 meters β 1000m
Time 31:49
Did an extra 400m run after.
WOD β βCapootβ 45 min cap
option 3 β 1/2 Pushups+ Half runs
100 push-ups- from 18β³ box +2 @ 45 # plates (50)
Run 800 meters β 400m
75 push-ups β (38)
Run 1,200 meters β 600m
50 push-ups β (25)
Run 1,600 meters β 800m
25 push-ups β (13)
Run 2,000 meters β 1000m
Time 27:34
All runs unbroken. First running WOD of the year. Last year, the last WOD of the year in the cold and dark was my first 800m unbroken. Winter Crossfit really works!
Wod Rx
45:02 with 200/2000 completed
pushups when down hill in the 50’s sets of 2s and 1s. It was much need though and happy to have done this wod.
WU + MO – 400m run
WOD β βCapootβ 45 min cap
option 3
100 push-ups- (30 on floor + 50 on bench + 20 yellow box
Run 800 meters β (400m)
75 push-ups β (40 yellow box)
Run 1,200 meters β 600m
50 push-ups β (25 black box)
Run 1,600 meters β 800m
25 push-ups β (20 black box)
Run 2,000 meters β (1000m)
Time 36:33
βCapootβ
For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters
Started with the intension of halving the pu so did 50 pu first round but then forgot to half the rest lol. Time: 45 mins 14 secs.