Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090509.
Lisbeth Darsh of CrossFit Watertown writes about
“The Importance of a Handstand”
It’s not a great handstand, but it’s important and let me tell you why. A year ago, I never would have done one. Handstands scared the piss out of me. I was okay with front squats, overhead squats, snatches, working for CFHQ, running my own affiliate, and just about anything you could throw at me in life but kicking up into a handstand? Negative, Ghostrider. I had deployed to a combat zone in my life but I couldn’t throw myself upside down. I would have rather covered myself in honey and rolled on a red ant hill.
So what changed? My attitude. I decided I could run scared the rest of my life or I could stop being a f***ing p**** and sign up for a CrossFit gymnastics certification and go.
So I went to Tucker’s cert and I spent two days being horribly uncomfortable and, for one of the rare times in my life, being the worst at everything out of everyone in the room. For a kid who loved school and found it easy, being in that kind of classroom really sucked. There was no ego gratification, no self-love, no puffing up my chest and braying about being king of the jungle. I was wounded prey in the gymnastics world.
But they didn’t eat me. And I never did run from the gym. I survived. And I learned.
So why am I telling you this? Because there’s something you’re scared of too. Something you’ve been dreading. Something you don’t want to do. An act you must perform or words you need to say to someone and you’re not sure how they’re going to react. So, go and do it. The fear is much worse than the actual experience. Throw the fear to the howling wind in your brain and step over the edge. You’ll fall for a while but then you’ll catch yourself. Springsteen said it best: “You wake up in the night with a fear so real. You spend your life waiting for a moment that just don’t come. Well don’t waste your time waiting.”
The perfect moment for anything will never come. So take these small moments and make them as perfect as you can. Act now. Don’t waste your time waiting. Kick up into that f****** handstand and own it.
(By Lisbeth Darsh/www.crossfitwatertown.com.)
Hey, everyone – I want you guys to check out this site, BeyondTheWhiteboard.com. It’s a website where we can create a gym page for CrossFit Rx, and you all can keep track of your workouts, diet, etc. There is also the ability to see our leaderboards (the best times for the benchmark workouts) in digital form. It would really only be fun if the majority of you were interested in using it, so please let us know what you think!
http://www.beyondthewhiteboard.com/
oooooo, I noticed lots of colorful charts and graphs…this could be addictive…I like it!
i think it looks cool. I would probably do it – i like data. I wish the food part was more comprehensive like fitday though.
I have friends at other gyms that use this and LOVE it – it appears on their facebook page – not sure if that is an option I would want to use. let’s try it – !
..and that handstand article could have been written by me – well, the FEAR part of the article – thanks for posting – very timely!
Isn’t running grand?
4:52/5:01/5:19/4:49
I’ll check out “Beyond the Whiteboard”.
Heading to Miami for 48hrs! Send me good karma for the new biz pitch. Bummed I’m missing running today – I’ve missed this work out twice now. Must make it up.
Thanks for the handstand article.
I am totally up for whiteboard…
4 X 800m at home:
3:21, 3:18, 3:19, 3:21
I would LOVE the whiteboard. Since I only come in a couple times a week, I’d love to be able to see how others did to compare my results and to see progress over time.
Thanks for the handstand article, I recently conquered my fear of it by forcing myself to try it as well. Now, I just have to get over my fear of heavy weight : )
I checked out beyondthewhiteboard. Entered my score for today. I’m up for it, and I agree that it will be best (and the most fun) if we get good participation.
I was going to mention this site to you, but never got around to it. I would be up for it too. Won’t be in today – Ashley gave me a good work out this morning. Good news is that my hands should be ready for more punishment by Wed.
I’m going to list my excuses and get my whining out of the way first:
I hate running.
The track was locked.
It was hot and humid and I couldn’t breathe.
I’ve needed a rest day since the deadlift 5×5.
I hate running.
I’m heavy; weight has gone up a few pounds and I can feel it with any bodyweight activity.
I would rather do “Fran” than 800m intervals.
I hate running.
Seriously, though – I have been neglecting my post-workout nutrition (sweet potatoes/applesauce after metcons), and I need to get back on it next cycle.
Route: back gate to Salon Red front door
3:21
3:30
(wanted to quit. decided that would be wimpy so kept going)
3:47
(wanted to quit again. decided simply jogging the last one and finishing would be better than quitting)
4:02
Hope you are feeling better!
Thanks for sharing how you did and felt. It encourages me to read it. Thanks also for the nutrition tips.
L.
Maybe eat the applesauce while running…just kidding.
Today’s 4 pm run will fun fun…I might put my tshirt in the freezer…
Code Orange air quality alert — Fun, fun, fun!
3:07 – 3:06 PR – 3:06 – 3:10
3:06 would be a PR of 6 seconds for me, but Damon told me the route was to Brooks St and Laura says above that it’s to the front door of Salon Red, which is a little further, so I don’t know if I went far enough.
Whiteboard looks cool but I don’t know that I’d get around to logging all that stuff in every day.
Technically…
The back gate to the Salon Red entrance is 813m.
The back door to Brooks Avenue is 798m.
It’s splitting hairs; they’re pretty damn close.
800’s are the Devil, with or without split-hair
4:32–4:20–4:15–4:09
…and I want some applesauce!
I kind of like the whiteboard thing and I’m kind of scared of it. How much is it?
Did another wod:
21 L pulls ups
Rope climb – 4 ascents
This was the first time doing rope climbs so need to work on form…no surprise.
Time: 26:26
Whiteboard looks cool and very affordable. I’ll be checking it out closely but it looks like a no brainer. As soon as they release a phone app, they will kill it!
Hot hot hot today
2:13 / 2:20 / 2:20 / 2:20
PR is 2:09 so not terrible
Now that’s fast. Remind me never to do this wod or any running wod with you. On a good day, I can complete 400 meters in the same time you can complete 800.
Um, I think Rad means 3 minutes and change instead of 2 minutes and change…
Ruth and Terri’s beach WOD: Sprints across HOT sand to catch waves on boogie board. AMRAP. To exhaustion.
Sounds like fun!
AWESOME! Now don’t forget to reapply your sunscreen, ladies!
Miss you ladies! Where is the handstand pics?!
http://www.huffingtonpost.com/2009/08/10/things-made-of-bacon-that_n_255601.html?slidenumber=0#slide_image
I like the bra and the hitler best!
First day back after a week off. Glad to see a running WOD come up, although it was quite hot this evening.
2:49 / 2:53 / 3:01 / 2:58
Fastest run was 5 seconds slower than last time
Cumulative time was 16 seconds slower than next time.
3:37, 3:36, 3:38, 3:34
a little right foot pain today. will aim for 3:20s the next time this comes up.
Did this wod on 8/11…
2:59, 2:57, 2:59, 3:01
I didn’t wear the vest this time…left hamstring still a little gimpy so tried not to push too hard but just enough.
Did this wod on 8/11. A bit slower than last time.
3:42, 3:57, 4:11, 4:19
3:12/3:31/3:33/3:32.
VERY VERY HOT TODAY.
5/9
3:06/3:29/3:44/3:38