Thursday, March 19, 2009


  1. coach | March 19, 2009 at 7:46 am


    If you are standing at the front door of Gold’s Gym Midtown:
    -run (north?) down 20th Street NW
    -turn left onto M Street NW
    -turn left onto 21st Street NW
    -cut through Lafayette Center and return to the front door of the gym

    That, while wholly unappealing, is roughly 400m.


  2. demonbowler | March 19, 2009 at 7:37 am

    Just curious if anyone knows a good outdoor 400 m route near the gym; a track, trail or couple of blocks? Thanks, Ted

  3. train2live | March 19, 2009 at 7:56 am

    I did this workout after my strength training today and completed it in 8:51.

    This workout seemed light today so I hope I did it correctly. I ran 400 meters as fast as I could, took a one minute break then ran 400 meters as fast as I could… I did this two more times. My time was of course limited by how fast the machine would go. I had it up to 11, which was as fast as the machine would go, but I felt like I could have run faster.

    Dave “702” O

  4. coach | March 19, 2009 at 10:01 am


    Yes, you did it correctly. Nice work!


  5. mikeheartsoverheadsquat | March 19, 2009 at 9:39 am

    that’s a very fast time, 702. nice job!

  6. demonbowler | March 19, 2009 at 10:27 am

    7:02 – that’s a sub-6 mile, so that’s fantastic after strength training. And it wouldn’t go past 11? There’s a Spinal Tap joke there. But even if the machine’s limit is 11 miles per hour, that is still about a 5:30 mile pace, which is pretty slick. Congratulations!


  7. train2live | March 19, 2009 at 12:16 pm

    I was trying to achieve a strict press goal today, but missed and so I think I took my frustration out on the treadmill. It was probaby not smart of me to try for this goal the day after TGUs.

    Ted, I loved the Spinal Tap reference. I was going to say something about that in my original post, but I wasn’t sure if anyone would get it. Too funny.


  8. rella181 | March 19, 2009 at 1:05 pm

    CrossFit Montclair Day 3

    10 rounds:
    3 weighted pull-ups (45 lbs)
    5 strict pull-ups
    7 kipping pull-ups

    Used a rubber band, instead of weighted did reverse grip, strict was the same and did jumping kip pull-ups off a platform instead of kipping

    Time: ~14 min

  9. coach | March 19, 2009 at 2:39 pm

    Matt W.: 10:11
    Lisa C.: 10:04
    Amy D.: 10:20
    Jenn J.: 14:39

  10. mikeheartsoverheadsquat | March 19, 2009 at 2:58 pm

    FYI – the lone treadmill on the balcony in the upstairs area goes to 12mph.

  11. demonbowler | March 19, 2009 at 3:30 pm

    Warmed up with two 1/2 400 m runs because I lost the math and started over.
    I hit “11” briefly in the 4th 400 m segment but couldn’t maintain it.


  12. operationyetifit | March 19, 2009 at 9:40 pm


    i did it on a indoor track. so no treadmill problems. but plenty of breathing and shin problems 🙂

  13. TwinkleToes | March 20, 2009 at 9:44 am

    8:31 I did workout after Friday’s WOD


Leave a reply

Your email address will not be published. Required fields are marked *