Sprints

Workout looks pretty easy today. Just a few sprints. There’s no burpees after each one, so it should be smooth sailing. FALSE. Every sprint is a maxed-out, all-out, balls to the wall, pedal to the metal, effort. You will feel the remnants of this one for a while. Many of you will only do 5-7 rounds. Seasoned veterans – you may need to scale too (don’t let ego get in the way).

This is a great workout. Respect it.

10 rounds of:
100m Sprints

Compare to July 8/13

*Here are some comments from the last time we did this – “Kodos to anyone who did all 10 rounds” – “The closest I came to puking since I started” – “This workout completely wrecked me” – “Felt really light headed for about 30 min after that”

All that to say, scale as needed.

Gabe and Ron, going to town on the rings
Gabe and Ron, going to town on the rings

60 thoughts on “Sprints”

    1. Valerie Arseneau

      Thought the same thing this AM when I saw it. Not booked today.

      I’m not too heart broken as we did a bunch of sprints with like 30 seconds-ish rest in between (around 70m x 8 I think…) last night at frisbee practice… lol sucked just as much as this one.

      Reste day for this gal…

      1. Valerie Arseneau

        Thanks!! Would have loved to do this one tho. Just to see if I got either faster or more consistant vs last time.

        As a frisbee player, I want speed, yes but I want to also be fast when I’m tired!

    2. Feel the same Gill. This was my first ever CF WOD last year. I think you were there and I pulled my hamstring. Went much better today. Good luck 🙂

  1. Sprints!

    17.23
    17.35
    17.24
    16.93
    17.50
    17.80
    17.49
    17.68

    last time “slowest time 20 sec, fastest 17:33. Need to work on this.”
    Happy with my progress. Thanks for timing me and the pushes towards the end Kevin!
    Everyone did great this morning!

  2. Mob.and WU x1
    Group Mob and WU….this helped a lot
    10x 100m sprints
    20.91
    20.53
    19.03
    20.75
    🙂 Ginette 😉
    20.93
    21.36
    21.19
    Did 8 rds. before we ran out of time. These felt pretty good. Next time I want to be under 20 secs. for all rds.
    Great job everyone!! Thanks Kevin!

  3. Thanks Ginette and Kelly for being great partners and no worries GInette on that missed rd. 🙂

  4. Mobility
    WU x 1
    Group Mobility
    Group WU

    WOD: 10 rounds of 100m Sprints

    Opted for 8 rounds to compare to last year

    1) 17:96
    2) 17:37
    3) 18:44
    4) 18:34
    5) 19:06
    6) 19:10
    7) 19:12
    8) 19:44

    Last time fastest: 18:29, slowest: 19:80.

    First running of the year and happy my ankle didn’t act up.

    Great job 6 am’ers! Thanks Kevin 🙂

  5. Vanessa Champion

    Short WU
    Some great lower extremity smashing
    Drills

    100m sprints
    17.06
    17.81
    18.12
    17.63
    18.97 (better stride but tired)
    18.75

    I heel strike like a mother f*%#! Thanks for the tips Kevin and video taping it. Really helps to see yourself.
    I’ll keep practicing

    Cash out- more stretching

    1. I just physically shuddered at the thought of someone filming me sprint….
      Nice times 🙂

  6. Heather Colleen

    Holy crap. Holy, holy, holy crap. I really thought I’d be more ok with this the second time around, knowing what to expect…but it still kicked the **** out of me.

    I did 8 rounds:

    17.88
    19.22 (played chicken with a truck for last 40m…definitely slowed my pace.)
    17.98
    18.06
    19.02
    18.63
    19.02
    18.46

    Range: 17.88 – 19.22

    Last time my range was: 19.10 – 21.34 I thought I’d been slower all around last time, but I still got pretty good PR’s. Especially for me…not exactly a speed demon. 🙂

    Next goal: all under 18.

  7. WU / Group Mob
    Floor Drills

    100m Sprints

    Did 3 from sign instead of marker (doh!)
    16:94
    17:22
    17:87

    THEN did 4 from proper start point:
    14:81 **
    14:94
    15:35 **
    15:09

    Yay for PRs!
    I did this in June of 2012.
    My FASTEST time was 15:54
    My SLOWEST time was 17:81

    So my slowest time this year beat my fastest time from 2012! Love the progress!

  8. Didn’t make it in today, however I did run my first 5k in 28 minutes….starting to enjoy this running thing:) Kevin would say I need push my self harder so I hate it…that will come I am sure!!

  9. Mobility
    WU x 1
    Group mobility & WU
    15.41
    16.59
    15.97
    16.22
    17.00
    16.13
    15.50
    16.20
    16.70
    16.79

    15.41-17.00

    Previous was 17:07-19:10

    Happy with the progress. Thanks Steph for the push on a couple of those. So much “easier” when you are neck and neck with someone.

  10. MOB & WU × 1
    Group MOB & WU

    WOD
    10 × 100M runs

    22:72
    21:36
    21:72
    21:50
    21:75
    22:16
    23:12
    23:65
    23:03
    22:81

    Best time last year 22:68, so a PR of 1:32!

    Let me say that the 6 am group are the finest of the fine people. There was encouragement all around, and its a great way to start the day…in your company.

    PS – Gilles, the F bomb was the right word for this morning’s sprints!

  11. Mob+ WUx1
    Group mob + WU

    100m Sprints
    1) 16:78
    2) 17:00
    3)17:00
    4)17:10
    5)16:62
    6)17:08
    7)17:00

    16:62/17:10

    That was rough!!

    Great job everyone! Thanks Blake!

  12. Mobility
    WU x 1
    2 x 20sec bar hang

    Group mobility and WU

    100m sprints
    1. 17.22
    2. 17.28
    3. 17.09
    4. 17.50
    5. 18.30
    6. 17.84
    7. 18.59

    Huge PR today…..last time (July 2013) was:
    1. 22.07
    2. 20.60
    3. 20.32
    4. 20.00
    5. 20.25
    6. 20.47
    7. 20.59

    Maybe CrossFit works? 🙂

  13. Mobility
    WU X 1
    Group Mobility

    WOD – [email protected]#king sprints

    1 – 18.62
    2 – 19.08
    3 – 21.02
    4 – 21.25
    5 – 23.35
    6 – 22.30
    7 – 26.42

    Went in not wanting to do any (haha) but aiming for 5. Did 7 so I consider it a success but I still am not a fan of sprints 🙂

    Good job 6:45 and thanks Blake!!

  14. Mobility
    WUx1
    Group Mobility/WU

    WOD:

    1 – 16.21
    2 – 16.18
    3 – 15.99
    4 – 15.97
    5 – 16.08
    6 – 15.91
    7 – 16.25

    15.97/16.25
    *Thanks for the races TL!

    My first time doing this WOD… Hamstrings are sore lol

    Thank Jo!

  15. WU + group mobility

    100 meter sprints:

    1 – 17.00
    2 – 17.75
    3 – 17.60
    4 – 17.75
    5 – 18.25
    6 – 18:53
    7 – 18.88

    17.0/18.88

    Well that was as gross as I remembered and Pukie was very close. I am sure I finished every sprint with a curse word or two (I missed having Gilles around to swear with me).

    Now that it’s over, happy I signed up for this one.

  16. – Mob
    – WUx1
    – Group Mob + WU

    100m sprints:
    – 15.60
    – 15.41
    – 15.79
    – 15.72
    – 16.03
    – 15.69
    – 16.28

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