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Monday, December 5, 2011

"Ladder Run"


At the minute listed on the left, run the distance indicated on the right. Note your finish time for each interval.

0:00 - Run 800M
6:00 - Run 400M
9:00 - Run 200M
11:00 - Run 100M
12:00 - Run 100M
13:00 - Run 200M
15:00 - Run 400M
18:00 - Run 800M

Post interval times to comments.

Compare to 9/12/11.
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16 comments:

  1. Carport CrossfitDecember 5, 2011 at 12:47 AM

    YAY SCOOT!!! Congratulations on finishing that Ironman. Great time!

    Ironman 70.3 races consist of a 1.2 mile swim, a 56-mile bike and a 13.1 mile run. Scoot did all that in just 5 hours and 41 minutes!

    ReplyDelete
  2. CoriDecember 5, 2011 at 4:55 AM

    wow! crossfit really works!

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  3. Tin ManDecember 5, 2011 at 6:29 AM

    nicely done Scoot

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  4. Judy RanelliDecember 5, 2011 at 8:44 AM

    Awesome Scoot!

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  5. ScootDecember 5, 2011 at 8:45 AM

    Thanks! The time was actually 5:23:16. I started in the 4th wave.

    ReplyDelete
  6. ScootDecember 5, 2011 at 8:46 AM

    And yes crossfit did work and help me improve.

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  7. CoriDecember 5, 2011 at 9:08 AM

    that's really awesome scott! great job!!!!!!!!

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  8. AnonymousDecember 5, 2011 at 9:33 AM

    Way to go Scott! Woohoo!

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  9. PumaDecember 5, 2011 at 9:42 AM

    Scott: Must have been those walking lunges with the 45# plate. Now if you'd just press the plate as you lunge, you'd knock another 10 minutes off your time. HA! Great job.

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  10. CoriDecember 5, 2011 at 10:39 AM

    keep your talking pugh. see how crossfit helps you on that 5k this saturday.

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  11. EdDecember 5, 2011 at 12:19 PM

    Way to go Scott. Nice pace on the bike (20.44 mph !)

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  12. ScootDecember 5, 2011 at 4:35 PM

    Thanks everyone! It was the most physically demanding thing I have ever done. I was almost in tears when I finished (a mix between pain and relief).

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  13. PumaDecember 5, 2011 at 11:40 PM

    800m 3:12
    400m 1:19
    200m 0:50
    100m 0:21
    100m 0:20
    200m 0:59
    400m 1:45
    800m 3:56

    Felt like I "hit a wall" in the last 800m. I like this WOD.

    ReplyDelete
  14. DREWDecember 6, 2011 at 5:22 AM

    did 80
    40
    20
    10
    10
    20
    40
    80
    YEA BURPEES

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  15. DaveDecember 6, 2011 at 6:27 AM

    Nice job Scoot! That's AWESOME!!!

    How did everyone else do on the sprints?

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  16. Judy RanelliDecember 6, 2011 at 7:35 AM

    I rowed, forgot to look at my times for each part, but my total time was 23:05.

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