Cool runnings

Monday 101129

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

Compare to 100403.

Hari’s commentary on today’s workout:
Any WOD with timed rest intervals is rough. Today’s WOD is an exceedingly difficult way to run 4K. The lesson (the same as with today’s heavy Tabata) is pacing. You want to learn how you quickly you recover from various intensity efforts. The goal is to minimize your total time. If you go out too fast early, you will pay thereafter. Taking 15 seconds off your first mile run could increase the sum of your subsequent run times by more than a minute. (commentary continues below in first comment)

Progressions for front and back levers (video)
Acorn eating (for humans)
Giving thanks
Excerpt from Good Meat: The Complete Guide to Sourcing and Cooking Sustainable Meat
How to prevent diabetes and heart disease for $16
The burger queen
Cold exposure and the Coney Island Polar Bear Swim Club

Congrats to Craig on his new baby boy Azure. He’s one of a few new dads we’ve got at the Black Box.
craigwithazure.jpg

  • Hari

    Any WOD with timed rest intervals is rough. Today’s WOD is an exceedingly difficult way to run 4K. The lesson (the same as with today’s heavy Tabata) is pacing. You want to learn how you quickly you recover from various intensity efforts. The goal is to minimize your total time. If you go out too fast early, you will pay thereafter. Taking 15 seconds off your first mile run could increase the sum of your subsequent run times by more than a minute.
    Look at Karianne Dickson’s times posted on crossfit.com (6:08, 4:30, 2:58, 1:20). All the runs are impressive, but what is more impressive is that her pace steadily increased (1:32, 1:30, 1:29, 1:20) per 400. There is a reason she took first place at last year’s NY-NJ Sectionals.
    Do yourself and your fellow Black Box members a favor. Post your times and a brief summary of your experience to comments.

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options, courtesy of the CrossFit BrandX forums:
    Big Dawgs and The Pack:
    As rx’d
    Puppies:
    Run 800 meters
    Rest 3 minutes
    Run 600 meters
    Rest 2 minutes
    Run 400 meters
    Rest 1 minute
    Run 200 meters

  • Justin Katz

    RX’D
    1600 meters-7:38
    1200 meters-3:21
    800 meters-2:18
    400 meters- 1:12
    I usually feel that I am out of breath during timed rest running WOD.
    During today WOD I didn’t feel tired at all and that made the the running easier for me today.

  • Lisa

    Craig, congratulations to you both! Azure is a beautiful name.
    Much as I love running WODs, I am taking a rest day today so will run this tomorrow. We did a similar workout at NYC Endurance last week – 800m, 800m, 1600m, 800m, 800m. I do enjoy every second of a timed rest!

  • http://bit.ly/cotCqd Kate J

    Did this up 2nd Ave.
    10:01, 8:59 (LOL), 4:56, 2:26.
    Pro tip: Lying on the ground brings your heart rate down but makes non-Crossfitters think you’re dying.

  • Jamie F.

    Is this week’s morning schedule different than usual? Noticed a few of the 6:30 and 7:15 a.m. classes were missing on the mindbody page. Thanks.

  • Hari

    There are no changes to this week’s schedule. Sounds like we may have something wrong in MB.

  • Sara

    The schedule is the same as always. I’m in the process of updating a few things… it should be fixed by tonight.

  • Sara

    Morning schedule on MindBody is updated. Over the next few days I will be doing some changes. If you preregistered for a class and I delete the class from the schedule, expect to receive an email saying your were early canceled. Please disregard this… Also, keep in mind that some classes may disappear for a few hours. The current schedule is staying the same so show up for WOD classes at their normal times. Thanks and sorry for any confusion!

  • Billy

    Ran at Jones Beach along a measured 400m of sidewalk. Using a timex watch with second hand, I recorded: 7:05, 5:45, 3:42, 1:33.

  • mike r

    about to head to central park to do this wod… just wanted to let everyone know if you “like” seamless web on facebook you get a coupon code for 25% off your order (of something hopefully paleo)… today only

  • Jay

    5:43, 4:23, 2:51, 1:11 = 20:08
    east river park 5th st field track

  • Emily

    last workout @ CFPC until I move home in 3 weeks. Today’s WOD was yesterday’s mainsite “Heavy Tabata” as Allison called it.
    ring rows: 8
    35# squats: 10
    ring dips w/very loose small red band: 3
    115# deads: 6
    total: 27

  • drake

    15:51, rowing.
    Wore headphones, and sadly they became entangled in the seat during the third round (800m). Not sure how much time I lost there, but that was the only round where my 500m splits were over 2 minutes. Tried to make up for it by putting in a 1:41 split on the last 400m, but still, next time I’ll have to take care that I don’t have an equipment malfunction. Overall, nice WOD.
    Continued pullups: 8-8-7-6-5 c2b.

  • mike r

    great lawn oval = really eerie after dark… anyway, random website had oval at 880 meters… mapmyrun showed it pretty much at 800 meters so i just treated it as 800 meters… finding a midpoint to mark 400 meters was a guess… maybe ill go back on the weekend to pace it out or find some markers.
    as for strategy, i just went for the “tolerable discomfort” and tried to maintain a pace that way. my splits for the shorter total distances were always faster than the splits for the longer total distances (barely). i think that is what hari was suggesting was a good metric for performance. running sucks
    1600m 6:10 (1:29, 1:34, 1:34, 1:33)
    1200m 4:19 (1:24, 1:28, 1:27)
    800m 2:38 (1:15, 1:23)
    400m 1:13

  • Cathy

    I got my first dead hang pull up tonight, 3 singles! Hurray Hurray!!!! Very excited:)

  • Jason L

    At the East River Park track:
    5:50, 4:30, 2:55, 1:21 = 20:36
    Didn’t sprint out the last 100-200m like I usually would because of such short timed rests, but other than that went all out pretty much. I haven’t run in a couple of months, and I can definitely feel it although my times haven’t decreased that much.
    Then:
    Work up to 205 lb. squat clean
    Finisher:
    15-10-5 Power Clean (135)
    5-10-15 HSPU
    @ about 70% intensity in 6:26
    Looking at tomorrow’s WOD, it looks like I picked the wrong day to do multiple workouts…oh well.

  • Mike Mishik

    5 rounds:
    15 clean and jerks 135#
    25 hand release push ups
    50 double unders
    26:32

  • keller

    congrats cathy!
    worked up to 5x 185# backsquat, hip felt sore today
    worked up to 3×5 of 120# shoulder press, felt really good, will go heavier next time
    then some crazy football workout with mike k
    and 140 double unders in 2 minutes… laura and matt d i would have totally beaten you if my forearms weren’t smoked from football – had to stop at least four times from fatigue RAR

  • Avery

    YAY CATHY!!!!!!
    Congrats on your deadhang pull ups!!

  • Jai

    Congrats! Cathy, you’re awesome.

  • Ray Levitt

    7:22, 5:20, 3:28, 1:37
    Columbia Univ. Dodge Fitness Center track.

  • Mike Mishik

    Congrats Cathy!

  • Mike K

    Congrats Cathy!!