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For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Shane flips a big f$$ing tire.

Reader Comments (20)

time- 16:58

turning my head to run backwards definately added time, though the Guanas air gave me a boost.... mmmmm bactaria!
August 3, 2008 | Unregistered Commenterjohn c
20:45! a beautiful day to be outside.
August 3, 2008 | Unregistered CommenterBethany
15:35I almost bailed coming to do this wod, but glad I didn't. Much better to do it in a group.

2 rounds max knees to elbows16-5
August 3, 2008 | Unregistered CommenterKent

I can not recommend running backwards on hot new york pavement. Its really really painful, and I have blisters the size of your phone on my feet.

fun workout otherwise. running backwards is frustrating, especially when you have to keep an eye out behind you.

as rx'd (minus shoes): 14:00

max hanging straight leg raises: 11max knees-to-elbows: 15

some front lever work in an advanced tuck. one leg out isn't happening yet.

i've got to lay off the muscle up work for a few days, my false grip wrist needs some recovery.
August 3, 2008 | Unregistered CommenterAdam
That was one of those workouts that sucked big time while it was happening then felt amazing afterwards. Really hope we get a POSE workshop!

The 5 rounds of 5 jumping squats and 5 burpees before then run liked to have killed me.

Adam, take care of those feet! Shane, thanks for talking me through that WOD and picking me up off the asphalt. :P
August 3, 2008 | Unregistered CommenterBethany

Max Reps straight Leg Raises: 13/10
August 3, 2008 | Unregistered CommenterJeremy

KTE's 12,9. Grip the limiting factor

That was a lot of fun
August 3, 2008 | Unregistered CommenterEric Brandom

15/5 kte/str8 leg raises

Shane, I enjoyed the warmup you put us through, give us more!Glad we went main site with the wod

Adam, take it easy big fella. We don't want to lose you for an extended period due to injury
August 3, 2008 | Unregistered CommenterCharmel
Sorry couldn't make it into class today. Shane said you all did a great job.

Adam,I would invest in some 5 fingers or Nike frees for the runs. A stray piece of broken glass or shard of metal can set your training back big time. The muscles and skin of your feet need time to adapt to the repetitive stress of running without traditional shoes. Take note of distances you've covered before and how your feet recovered afterwards. If you're really sore and got big blisters like today, the dosage was too high.

Shane and I put a coat of rustoleum hammered black on the pull-up section of the monkey bars. This should help prevent callus tears. Let us know what you think.

I made ethan a present. is he coming tomorrow?

Toe to bars: 17/10
August 3, 2008 | Unregistered CommenterDavid Osorio
Griff 13:56I was wondering, are there any benefits to running barefoot, or running in something other than running sneakers?

August 3, 2008 | Unregistered CommenterPatrick
Great work today everyone. I really did miss you guys. Glad to be back.

I must admit I was a little bummed to find out that only one other member was engaged in Crossfit Santa Cruz's 100-Day Burpee Challenge. But to my great pleasure a number of you stepped forward and expressed an interest in doing our very own burpee challenge and it is now under way!

That's right a 100-day burpee pyramid (1 burpee on the first day, 2 burpees on the 2nd...100 burpees on the final day. For a grand total of 5050 burpees). Any and all members are encouraged to participate in this challenge and you can join in at any point but it better be done sooner rather than later. For the rules and regulations http://www.crossfitsantacruz.com/crossfit_santa_cruz/burpee-challenge-details.html

So today, August 3, 2008 the 100-day burpee challenge begins with 1 burpee.

I will modify their Burpee counter so that it is easy to keep track!

Charmel, glad you liked the warm-up. That was a combo Margie and I did at Strength Camp this weekend. In fact, Chip has a slew of great combos I look forward to incorporating into our training. A list of them can be found here:http://physicalsubculture.com/links/gpp-combo-collection

Finally, those dealing w/ torn/damaged hands check out our friend Keith Wittenstein of Crossfit Virtuosity's blog he is running a 4 part series of hand care. Excellent stuff!http://crossfitvirtuosity.com/blogs/articles

Looking forward to seeing you all tomorrow!

August 3, 2008 | Unregistered CommenterShane
Getting some 5 fingers is HIGH on my list; I think I'll have time to do that this week. Running barefoot is tough on the feet themselves, but today was just too hard on the skin of the feet. However, after my foot pain in general died down, my blisters aren't that bad. I do like running barefoot though; I don't really have any desire to run in shoes anymore.

Shane, i agree that was a tough/great warmup. Great to have you back.
August 3, 2008 | Unregistered CommenterAdam
sorry I couldn't make it yesterday, but will be there tonight.

As much as I hated Saturday's WOD, my body has let me know it was really worth it. My forearms, traps, and quads are still sore this morning. I guess those spots haven't been "beat up" much lately. Usually it is my knees and hammys that are a mess.

Sat. WODRound 1 - 9:05Round 2 - 11:01Round 3 - 7:50Total - 27:56

Shane,I meant to ask David if we could start our own Burpee Challenge the other day, so I'm glad you started it. I was on Day 21 already, but I will start anew with us.
August 4, 2008 | Unregistered CommenterRobert
Hey Robert,

Allison put me on to the challenge a couple of weeks ago but you were actually the one to inspire me to start the challenge (I bought in at 153 burpees last week). If you want to keep going on the current schedule I'll stay on with you. Or we can do it as a class crew either way.

Definitely get on the foam rollers today and roll and get that soreness out of your muscles.

See you tonight!
August 4, 2008 | Unregistered CommenterShane
Sorry David for posting my comment late! I was busy wrestling bears in the Catskills this weekend.The wod last Thursday made my abs hurt every time I laughed for the next 2 days. I believe I completed 5 complete rounds of the wod, but I may have counted wrong due to exhaustion:)I'm looking forward to the next class; I hope we do some more pull ups so I can try the smaller band. I'm going to celebrate the first day I do an unassisted pull up with some burpees!
August 4, 2008 | Unregistered CommenterAmy
I'm down for the burpee challenge! Guess I'm "buying in" tonight with 2.
August 4, 2008 | Unregistered CommenterMax
count me in for the burpee challenge.
August 4, 2008 | Unregistered Commenterjacinto
Awesome Max & Jacinto!

Actually all members buying-in today will have to do 3 burpees.(1 from yesterday plus 2 from today)

We'll have the burpee counter up later this evening!
August 4, 2008 | Unregistered CommenterShane
I join the burpee gang, too. Did my duty right before dinner.

My WOD today:50 Push Ups50 Lunges

30 Diamond Push Ups30 Box Jumps

15 Reverse Push Ups15 1-leg-squats (veeery bad form)
August 4, 2008 | Unregistered CommenterAndy
Made up the wod from Saturday:

round 1 - 7:10round 2- 5:40? (don't trust this time, my stopwatch accidently turned off so this is a guesstimate on the time it took to row 750meters)round 3 - 4:12

Some time was wasted getting from the rower to the bar, they were on opposite sides of the gym. I watched the video posted the other day from AgainFaster.com on rowing and tried to really watch my form during this. It was by far the most challenging part of the wod. Thruster and pullups felt solid.
August 4, 2008 | Unregistered CommenterKent

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