Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

GUESSS WHAAAATTTT.. we have a MESSAGE BOARD for our events so we can put all the chatter about certs, parties, etc in one place so we can plan more easily YAYYYYYY for event orginizations.. soooo this  is the link
That is where you should put any info about UFC parties, hikes, bike rides, looking for a cert buddy etc.. I already put up a topic for the nutrition cert 🙂 There will be a link up top of the page for it soon 🙂

SATURDAY: The WOD will be moved to 11am so that we can go cheer on our runners in the Shamrock @ the oceanfront.

Details here


  1. jessica · March 20, 2009

    i put one up on the shamrock 8k

  2. JoeyG · March 20, 2009

    Looks like Tommy has a little Captain in him.

  3. Thomi CFVB · March 20, 2009

    What is Dan doing… OHHHH he is over there in the corner with his back turned.. Not listening 🙂 hehehhehe (all in love Dan) if you are not picked on some you are just not feeling the loooovvveee!)

  4. Jill · March 20, 2009

    I am sooo sad I missing a workout with running involved. I am off to be one with the woods…no phone, no tv, and a few adult beverages! I will see you guys on Tuesday!

  5. jason · March 20, 2009

    i really want to do this one but i should take today off. i wonder what my time is with an actual 400m run is!!

  6. YogiWeezy · March 20, 2009

    What time is the run tomorrow? We’d love to come by and cheer y’all on, but don’t want to miss the WOD.

  7. Thomi CFVB · March 20, 2009

    WOD will be at 11am so that we can go cheer on our runners 🙂

  8. YogiWeezy · March 20, 2009

    cool! where do we go what do we do? it’s probably on the wipey board, huh?…, but there has been a death in our family and I won’t be able to get in today…..thanks for filling me in!

  9. Dave · March 20, 2009

    I knew it!!!! I was just thinking about this workout.

  10. RobW · March 20, 2009

    Weezy, sorry to hear about your loss.

    15.30 as rx’d PR.

  11. Matt · March 20, 2009

    Ok So I was unable to complete this workout because there was an Orpah F’N social hour on the track at my gym. Apparently it’s when women grab 1lb. DBs, get on the track, hog both F”N lanes and then talk about stupid $hlt instead of working out.
    Working out… What the hell is that all about? I don’t know about all this “push yourself” stuff. Seems dangerous.
    Anyways, I did 5 Rounds of 5x OHS (115#) 10x Muscle-Ups. Time 25:05.

    Happy Friday!

  12. Shay · March 20, 2009

    23:?? @52
    why do I hate OHS soo much…

  13. JASON · March 20, 2009

    rob are there any websites to go to that you think are good sources for stretching?

  14. JASON · March 20, 2009

    sorry to hear that weezy

  15. gerry · March 20, 2009

    13:35 as rx’d PR by 1:07

  16. JoeyG · March 20, 2009

    15:22 rx’d-PR

  17. SPONGE · March 20, 2009

    Well, today was a first. Did not complete the workout… Overtraining and under-eating=not good. Lesson learned…

  18. Charrllliiiieee · March 20, 2009

    23:01 65# That was probably the most “fucks!” I’ve ever yelled in a workout. I’ve thought them, but never yelled them that much.

    Knees out bitches! Active shoulders! Makes all the difference in the world.

  19. Yeti · March 20, 2009

    17:25 pr by 12 seconds. Progress.

  20. Matt · March 20, 2009

    Well … it’s the end of the week doing CFVB “as rx’d” … although I couldn’t do a WOD or two so I improvised…
    I gotta say, This site rocks!!! Very Well Done, Thomi! I dig it.

    Looking forward to PainStorm

  21. Adam · March 20, 2009

    Rolled by the box on the way home and decided to take my active rest day to the pool. I love Nancy but I need a day away from this sh*t.

  22. YogiWeezy · March 20, 2009

    Thanks Rob. Thanks Jason. Death sucks for the living….Andrew and I would surely rather be at CFVB. And Jason this was a fun read while waiting for a client today…

  23. Milly · March 20, 2009

    Today’s WOD totally sucked! I hate running. I always have. I can’t get through the pain I feel to become a better runner. I can improve in so many other ways, but my running needs work. Thomi, what can you suggest to improve my running time? I need to run 1 1/2 miles a little faster than 15 mins. I want to get the best possible score on my next Navy PFT.

  24. Tommy · March 20, 2009

    20:56 as rx’d
    PR by 12:44 from 12/31 – OHS’s are my nemesis

  25. Tommy · March 20, 2009

    Runner’s – good luck tomorrow!

  26. Dan "DDL" · March 20, 2009

    17:09 @75

    Saw the 400m thought this WOD was gonna be fun, turns out OHS suck.

  27. nicholas · March 20, 2009

    23:55, rowing, 45lb barbell
    wrist pain is better than dumbbell OHS

  28. Matt · March 20, 2009

    Milly… Here are a few tips for ya (I used to be in the USN)
    A couple things you can do to improve your run times… Try Intervals. Ex. Running on a track… Sprint equal parts of it and jog the opposite parts… Either sprint the straight aways ( if running the football field= end zone to end zone)… or Sprint the curves and then JOG try not to walk at all… the straight-aways.
    You can break it up, Sprint 400 (or 200)m, Jog 400 (or 200)m, Sprint 400m, Jog 400m… for 1 mile, 2 miles, etc….
    Intervals work well on treadmils too.
    Also, when you can, make hills a part of your loop (and remember every up hill goes down!!!!)

    Hope this helps, hope it isn’t too confusing?!?!

  29. jason · March 20, 2009

    12:30 i have a love hate relationship with nancy

  30. jessica · March 20, 2009

    14:35 rx’d played with the thought of doing at 95#, definately next time. pr by 11 min

  31. johnny b · March 20, 2009

    running sucks, second workout! it was great PR ha ha, really let me know how much I need to do more cardio.. can’t wait till tomorrow!!! 1100 oh form is everything!

  32. Rita · March 20, 2009

    17:52 @ 42#

    Weezy, my deepest condolences to you and your family!

  33. shay · March 20, 2009

    Good luck this morning runners! 🙂
    Lisa & Andrew I am very sorry for your lose.

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