02.20.2012 – CrossFit Silverback

17 Responses

  1. RE-POST ALERT!!! PUT THIS ON THE SATURDAY POST SORRY.

    Joe and crew,

    I measured the route around the building on the USATF.org website. I cut the route as close as possible to the building and dumpsters in back (without cutting through the overhang) and around the telephone pole. Results = .2 Kilometers or 200 meters exactly.

    Taking that it is exactly 200 meters and calculating paces off of 12 minutes, this is what I came up with:

    8 laps= 12:00 min/mile
    9 laps= 10:44 min/mile
    10 = 9:36
    11 = 8:44
    12 = 8:00
    13 = 7:22
    14 = 6:52
    15 = 6:24
    16 = 6:00

    Know that running in squares is not easy because at each corner you have to regain momentum (especially around the telephone pole). That being said it is measurable and repeatable. In a real life situation you may be faced with running tight corners (fleeing a burning building, chasing your kids, chasing neighborhood kids who just “tp’d” your house-I digress, but you get the picture).

    All in all a good baseline number.

    1. Joe

      Thanks Dick. Now what is the Sinclair Coefficient for Clydesdale’s?

      13.75 hard earned rounds and one near accident with an instructor who happened to be counterflowing. Good thing it was only me and not Vaughn that was rounding the corner. We would have had splattered (you know) all over the sidewalk. Sorry, just couldn’t resist

      Tip of the day – “NASCAR” run fast, turn left. Rinse and repeat for 12min.

  2. Britni

    I love body weight week!! Great WOD, although being a runner I expected to put up a better number. Just shows I have some work to do. I even got butterflies like I used to get before a race. Ha, guess that means I’m not really competitive. Can’t wait to do this one again, or better yet, perhaps some sprints in a WOD. I may regret mentioning that!

      1. Britni

        Well there is a small uncertainty here… The chick who was half a lap in front got 13 1/2, I thought I counted 12. I was in no shape, way, or form lapped. Sooooo… But I said 12. Matt told before the run he expected a big number. Afterwards he said be thought I’d get 14. I won’t lie, I wanted so bad to beat you!!! I just might throw out I’m working back to that 4.75 40 I could run.

  3. Without having done any sort of distance running in a few years, I was thrilled to get 14 laps. Looking back I feel like I should have been able to do better, and I need to start running on my own again. But just going for a 2/3 mile run is the hardest thing to talk myself into on a weekend.

    1. Don’t forget that you have also added over 20lbs of muscle mass in the last year or so. Additional running will get most of that back in the long term. Now you know why heavy weights don’t punch as often as middle weights.

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