Run Around

Posted on February 21, 2008 by Keith

Thursday 080221
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.

Shout out to Erica. Hope you feel better, girl. Get back as soon as you can.
Speaking of running.
Our Brian Harkins and Brian DeGennaro are preparing to teach a CrossFit Running Workshop. The Brians will teach you the basics of the Running Technique as well as put you through some high intensity speed drills and anaerobic training. This dynamic combination of technique and training will maximize your efficiency as well as increase your speed and endurance for your next big event. This 10 week program will prepare you for the upcoming running and triathlon season or simply give you a better foundation for doing the CrossFit WODs.
This is a 10-week program that meets once a week. Tuesdays at 6:15pm at The Black Box. Dress for any weather as these will be held outdoors. Class will be held rain or shine or snow. It begins March 11 and costs $100.
dressedforcourt.jpg
One must keep up appearances. Looking good, Ol’ Chum!
Hollypull.jpg
Inspired by Derek’s post about “handstand pullups” we decided to see exactly what that was all about.
ericawrist.jpg
Erica hurt her paw. Juan is deeply moved. Get well soon, Erica. And remember you don’t need that hand to run and do squats!
7 reasons the 21st century is making you miserable
Gym Pets
Slow Food University
Fat Chance: Obesity, Genetics, and Responsibility

  • Robzilla

    Hope you weren’t hurt too badly Erica. Feel better and hope to see you at the Box soon.
    Are there a limited number of spots for the running class?

  • Jack Bauer

    This WOD is just what the doctor ordered. I get to work on my running and squats while my shoulder heals- God is a Crossfitter!
    Feel better Erica!
    And I’m taking that running class!

  • michelle

    yeah i want in-how do we sign up. get better erica!

  • michelle

    i signed up already . better get warm fast!
    brian i hope u r ready to run again with the slow ones like me out in that damn cold….
    but i figure who better to work with. i am really psyched. xuan mai get ur butt signed up so i have someone to chase please!
    and wait what EXACTLY happened to erica?

  • Jeff

    Get well soon Erica! I don’t know what happened to you, but that doesn’t mean I don’t want you to feel better.

  • sam

    Random question about the running. Where is the money going?

  • sam

    and Erica, feel better soon :)

  • xuan mai

    Running: I’m in. So, is Edgar.

  • http://www.crossfitnyc.com Tyler Durden

    The link to the running workshop is up
    http://clients.mindbodyonline.com/ws.asp?studioid=3573&stype=-8&sTG=23&sVT=14
    Sign up now and get your spot.

  • michelle

    sam- the money is going to bad runners like me to make us feel better about ourselves. :)

  • michelle

    go holly!
    sam-after we bad runners are feeling better the rest of the money will go to buy greg another sleeve

  • Tiffany

    Sorry you got hurt Erica, hope it heals fast.

  • http://crossfitnyc.com P$

    1 mile to park 1 mile back(easy pace 9m mile)
    Run 400m
    50squats
    4 rounds
    14:15
    Outside in the feezing cold at the track at astoria park in queens. Awesome place for this workout. My 400s were about 90s-120s. Tough to loosen up after the squats. Split the squats to sets of ten.

  • http://crossfitnyc.com P$

    1 mile to park 1 mile back(easy pace 9m mile)
    Run 400m
    50squats
    4 rounds
    14:15
    Outside in the feezing cold at the track at astoria park in queens. Awesome place for this workout. My 400s were about 90s-120s. Tough to loosen up after the squats. Split the squats to sets of ten.

  • Coach P

    Hey tough chick! Now’s a good time for pistol practice. Feel better, and see you tonight.

  • Brett_nyc

    I missed it. What happened to Erica’s hand?
    Fingertip severed while doing double unders?
    Hand crushed by 3 pood kettlebell?
    Wrist dislocated from doing pullups?
    Staph infection from touching…anything in the Box?

  • http://www.crossfitnyc.com marisela

    today i did some more upper body stuff. i felt really weak upon starting, but managed to finish.
    5 rds for time:
    5 pull ups
    10 ring dips
    15 push ups
    tried to start without a band, but it wasn’t going to happen, so i used the thin black band. that put about a minut on my time.
    19:08
    thanx for all the help jacinto and brian.

  • greg

    15:45 outside at lunch. Thankfully fashion week was over.

  • http://www.allisonbojarski.blogspot.com Allison Bojarski

    First day back working out after having my first cold of the winter.
    Chose to alternate jump rope and rowing to sub for the running:
    2 rounds of:
    250 turns of the rope
    50 squats
    row 500 m
    50 squats
    16:34
    Also chaperoned the running contingent for lunchtime while Court taught those who were indoors. Brian, Greg G., Tagg, Jon, and I had lots of fun despite the cold.
    One last thing: I’m half way through Michael Pollan’s “In Defense of Food,” the book that Tyler recommended on the blog the other day and I can’t speak highly enough of it. So well written that you will enjoy reading it as much as you will learn from it. EVERYONE should read this book!

  • Coach P

    Keith said he saw her reach for Juan’s beer. The next thing we knew she was on the floor.

  • greg

    allison can I rent your copy when done? I love pollan but have way too many books (including omnivore’s dilemma).

  • Brian D.

    10:53 as Rx’d. I felt as if I could’ve gone harder, prolly sub 10min. Next time this comes up I want Brian or Ethan with me to pace with.

  • Jeff

    Is the Gym Pets article Keith’s not so subtle way of telling us we gotta back off because we’re all “up in his business”?

  • http://www.sarenasworld.blogspot.com sarena

    Erica hope you are doing better real soon! I am traveling overseas for a few days and am proudly wearing my RESPECT hoodie in the airport! I also hope to train at my destination in my Crossfitnyc T

  • juan g.

    wtf?!?! i dont even drink that much. :)

  • http://www.allisonbojarski.blogspot.com Allison Bojarski

    greg, seeing as i’m “renting” josh’s copy, i don’t see why you can’t read it when i’m done. just make sure it gets returned to the box in a prompt manner.
    jeff, i’m the one who picked out that Gym Pets article. glad you found it as amusing as i did. :)

  • Justin

    14:02 as Rx’d… Made up time in the squats even though they made my legs feel like they were burning. I think the 2 ass hats (park guy and exercise guru guy) who had something to say to us lit a fire under my ass to go a little quicker.

  • http://runningdownadream-avery.blogspot.com/ Avery

    13:05 as Rx’d
    Tried my hardest to keep my running form nice during the WOD. I’ve noticed when I sprint it tends to get extra sloppy. Felt like I could have been in the low 12 minute range if I had been running with faster people.

  • Margie

    13:55 as Rx’d. Nothing like cold-induced wheezing.
    Then… my first chin up!!! Thanks to Jeff and Brendan for bearing witness to that.
    Jeff and Robzilla – re: peanuts, here’ some reading…
    http://www.deliciousorganics.com/Controversies/peanuts.htm
    http://www.deanesmay.com/archives/007598.html

  • Jack Bauer

    14:22-my first sub 15 running WOD. Thanks Brian H. for the POSE session last week man. Came in clutch today.
    Paul S aka Prince Charming-thanks for the words of wisdom but you still ain’t shit! :-)
    So funny to hear that Dinosaur tell us that we were “hurting our knees” by doing squats. I so enjoy the attention we get being “Infidels”.

  • Robzilla

    Thanks for the reading Margie, and congratulations on your chin-up!

  • Hari

    12:56

  • http://blog.derekrose.com derek

    10:44

  • George

    12:05