two more

part 1:
for time;
50 GHD back extensions
75 double unders
100 anchored sit ups
75 double unders
50 GHD back extensions

rest 4 hours

part 2:
for total time;
Sprint Run 400m, rest 2 min x 2

score=task priority FGB total time from yesterday+part 1 wod time+part 2 total time
(i.e. 14:00 + 8:00 + 3:00 = 25:00 as score)

hands crossed at chest for back extensions
no abmat for sit ups
be exact on rest time for sprints, get to a track if you can

post score and your fuelling to comments

45 comments:

  1. Geoff AucoinApril 18, 2009 at 9:45 PM

    Any tracks in the NW worth mentioning? I may just do mapmyrun.com in my neighbourhood...

    ReplyDelete
  2. OPTApril 18, 2009 at 9:48 PM

    foothills or drive south to glenmore, it'll be worth your time

    ReplyDelete
  3. Geoff AucoinApril 18, 2009 at 9:51 PM

    Thanks boss. There's 400m of relatively unobstructed flat road a mere walking distance from my house, that's in the lead for me now...

    ReplyDelete
  4. SweeneyApril 18, 2009 at 10:03 PM

    Geoff,

    I'm going to try Foothills if you are interested

    ReplyDelete
  5. GordApril 19, 2009 at 9:19 AM

    I am interested in the foothills Sweeney. What time are you thinking? We can make it a date!!

    ReplyDelete
  6. SweeneyApril 19, 2009 at 9:23 AM

    Part I: 6:40

    Running Total: 22:25

    Sit-ups were the mitigating factor. Abs were fine but I was getting wierd cramps in the front side of my lower leg. Probably not enough warm-up.

    Gord, I'm thinking around 1 or 2pm this afternoon for the run.

    ReplyDelete
  7. GordApril 19, 2009 at 10:34 AM

    sweeney..DJ and I are in for the foothills @ 2pm. Anybody else interested?

    ReplyDelete
  8. Brent MaierApril 19, 2009 at 10:36 AM

    Part A: 8:15

    ReplyDelete
  9. GordApril 19, 2009 at 11:02 AM

    8:20

    situps were straight through but slow. last set of du's broken more than I liked.

    ReplyDelete
  10. Optimum Performance TrainingApril 19, 2009 at 11:07 AM

    Sweeney lets do it at 4:30 pm, Gord, DJ are in.

    ReplyDelete
  11. DeeJayApril 19, 2009 at 11:23 AM

    part 1 - 6:59
    Total running time = 17:39

    ReplyDelete
  12. Ryan G.April 19, 2009 at 11:39 AM

    Part 1.

    Time- 8:21

    - Double unders really progressing.

    ReplyDelete
  13. SweeneyApril 19, 2009 at 11:49 AM

    Guys,

    Not sure if Foothills track is available but we can check it out anyway. I'll bring the Garmin in case we need to find a flat spot nearby

    See you at 4:30

    ReplyDelete
  14. unitApril 19, 2009 at 12:19 PM

    Part 1 - 5:39

    6 min rest

    Part 2 - 61 / 58
    track description - 160m, indoor, flat, pentagonal... Rory, I know u feel my pain on that... Couldn't believe I broke 60 on that piece... Perhaps I may b back in sub 50 shape?...

    Total - 19:18

    Rory, bro, where u at?

    ~gm2

    ReplyDelete
  15. GrantApril 19, 2009 at 12:31 PM

    @ CFC
    10:25

    ReplyDelete
  16. Geoff AucoinApril 19, 2009 at 12:44 PM

    6:24

    After seeing some other times I felt sub-6 was in the cards, only missed one double, which was the only time I stopped the whole WOD, so my cycle time for sit-ups (anchored) was just too slow. I probably paced them a little slow initially so I wouldn't have to break them so I need to increase the speed there. Very woozy now.

    ReplyDelete
  17. LaurenApril 19, 2009 at 1:04 PM

    part one - 7:56

    ReplyDelete
  18. BrittanyApril 19, 2009 at 1:23 PM

    Part 1 - 5:34 as rx'd

    ReplyDelete
  19. rwcorsonApril 19, 2009 at 1:49 PM

    I spent over an hour warming up and the back felt pretty good as time went on.
    5:55
    Messed up 3-4 times on 2nd rd of DUs, so that cost me some time.

    ReplyDelete
  20. Optimum Performance TrainingApril 19, 2009 at 1:51 PM

    pt 2 - 5:18
    Total = 15:34

    ReplyDelete
  21. Rob SiftonApril 19, 2009 at 3:03 PM

    Part I
    7:14

    ReplyDelete
  22. Rob SiftonApril 19, 2009 at 5:03 PM

    Part II
    Run 1 = 1:13
    Run 2 = 1:16

    Total = 28:42
    18:59
    7:14
    2:29

    ReplyDelete
  23. GrantApril 19, 2009 at 5:23 PM

    This comment has been removed by the author.

    ReplyDelete
  24. GrantApril 19, 2009 at 5:25 PM

    part#2 @ Eau Claire pathway between the helipad & CTrain bridge
    1:15 & 1:15 (consistent at least)
    15 + 10:25 + 2:30 = 27:55

    ReplyDelete
  25. Brent MaierApril 19, 2009 at 5:48 PM

    Part A: 8:15
    Part B: 2:18 (1:04PR/1:14)

    A Comments: I want a rematch on this one. I should have gotten in the 7's.

    B Comments: I set the GPS distance/interval timer for .25 with a 2 minute rest. Wanted to train the brain on this by getting out on the street as opposed to a track or treadmill. First spring was balls out for me and it went well. Halfway through the second 400, fatigue set in and I shifted from sprint mode into survival mode.

    ReplyDelete
  26. Chad Action BrandtApril 19, 2009 at 5:51 PM

    FGB = 12:27
    Part 1 = 5:33
    Part 2 = 1:02 / 1:07
    TOTAL = 20:09

    Coach I had to do these back to back, no 4hr rest today....company at the Brandt/Burton house hold took over.
    That 4hr rest would have made a huge difference; I cramped up after my last lap really bad! Butt and hammy cramps!

    SON/MAP 1/2hr pre wod
    Post: 3 scoops Recoverite,
    1 Bison sausage
    1hr later I will eat a block meal of:
    5 pro/5 cho/ 10-15 fat

    ReplyDelete
  27. SweeneyApril 19, 2009 at 5:53 PM

    FGB: 15:45
    Part 1: 6:40
    Part 2: 1:15/1:12 = 2:27

    Total: 24:52

    Great afternoon with the crew out at the track.

    Thanks Rob for the coaching.

    ReplyDelete
  28. GordApril 19, 2009 at 6:03 PM

    Part B 1:12/1:17

    great to run with the crew at the track. lots of encouragement. Thanks to Trev and Rob for coaching

    ReplyDelete
  29. Katrina BurtonApril 19, 2009 at 6:05 PM

    Part 1 = 5:28
    Part 2 = 1:18/1:14

    No stops or trip ups in part 1. Only way to make that one faster is the situps and I pushed those pretty hard. 15 min between part 1 and part 2, like Chad said we had company over the weekend. VERY pleased with my runs times... I don't run much and don't care for it much either. Nice final push on that last run Chad!

    ReplyDelete
  30. Brent MaierApril 19, 2009 at 6:08 PM

    Part B Fueling:
    Post shake: 30gP/1gC
    >60 min: 2 Salmon fillets on top of salad, applesauce, cottage cheese.
    Before bed: Broccoli/spinach/Udos/27g complex protein/2tbs almond butter/naked green machine/BCAA's

    ReplyDelete
  31. taniaApril 19, 2009 at 6:15 PM

    Part 1: 7:54

    All unbroken except for the second set of DUs. That first set was actually the most DUs I've ever done in a row. The sit-ups took forever, was making an effort to touch head to mat and chest to thighs on each rep.

    Part 2: 1:14/1:16

    Total:
    19:51 + 7:54 + 2:30 = 30:15

    ReplyDelete
  32. rwcorsonApril 19, 2009 at 6:19 PM

    Fun time with other Dawgs @ Foothills track.
    1:04
    1:09

    ReplyDelete
  33. DeeJayApril 19, 2009 at 7:13 PM

    Part 2 - 1:08/1:14 = 2:22
    2 day total = 20:01

    ReplyDelete
  34. Ryan G.April 19, 2009 at 7:40 PM

    - Not sure how close run was to 400m, was more like 400 paces.

    Time- 1:21 / 1:29

    Total- 27:38 ( Not including any rest times. )

    ReplyDelete
  35. Geoff AucoinApril 19, 2009 at 8:17 PM

    Had to fudge Pt. II a little at the soccer field next to my place; I had my little boy with me so I was running double duty. The distance around the field was definately well under 400m and the sharp turns caused me to slow down and speed up a lot. Still, I was chugging like a train. Times were 1:02 and 1:07. Ow.

    Total 19:37

    ReplyDelete
  36. bsoApril 19, 2009 at 8:19 PM

    Great Basin wod 3
    800m run
    3 rounds:
    10 155# squat clean
    20 c2b pullups
    30 30" box jump
    then
    800m run
    32:29
    18th overall

    ReplyDelete
  37. Geoff AucoinApril 19, 2009 at 8:44 PM

    Sorry, 20:37.

    Well done, bso!

    ReplyDelete
  38. rwcorsonApril 19, 2009 at 9:09 PM

    Nice finish BSO.

    ReplyDelete
  39. Brent MaierApril 20, 2009 at 9:06 AM

    That final event looks tough! Great job on your finish! I bet your glad it's over now aren't you.

    ReplyDelete
  40. LaurenApril 20, 2009 at 9:24 AM

    400m at glenmore
    1:09/1:14

    total= 23:32

    ReplyDelete
  41. Sam EdwardsApril 20, 2009 at 4:04 PM

    A. 7:00
    B. 1:18
    1:20

    Total time- 27:38

    ReplyDelete
  42. BernieApril 20, 2009 at 7:21 PM

    part 1
    9:38
    part 2
    1:12
    1:14

    ReplyDelete
  43. SteveApril 22, 2009 at 1:10 PM

    10:06

    subbed 16kg kettle bell swings for back ext

    Run 1 Slow
    Run 2 Slower

    ReplyDelete
  44. Garage CrossfitterMay 7, 2009 at 8:56 AM

    Part I= 7:15
    ALl back x unbroken, first set of DU unbroken, 70 straight situps.

    ReplyDelete
  45. Garage CrossfitterMay 7, 2009 at 3:56 PM

    1:06
    1:06
    Real bad lactic acid after the last run, my legs felt like jello last 200m of last run, and i think my form went to sh*t. Happy with times though...

    total=20:46

    ReplyDelete