September 24, 2003
Complete 5 rounds for time of:
Run 400 meters
Overhead Squat 95 X 21
Squat to 10 in. box. Compare results to 030623 and post time to comments.
Only a CrossFitter would want to add instability to the rope climb. CrossFit North's rope is mounted to a trolley that rolls freely on a track. This adds an axis of instability to an already challenging movement. The difference is dramatic. We'd like to see the rope attached to a second trolley and rail that is attached perpendicularly to the first rail. This second axis of instability would open up an entire plane of movement that would need to be controlled to climb efficiently.
"It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change."
-Charles Darwin (1809-1882, British Naturalist)
Posted by lauren at September 24, 2003 12:49 AM
Question for the veterans. I'm just cruising through the first month to get familiar with the movements. I'm doing ~50% of reps/loads, and if I can't even handle that much, I'll cut the load or find a substitute until I can finish the reps.
Now a lot of the exercises are done for time. In the case that I have to either cut the load (e.g. reps or weight) or else rest and let time run, which is preferable for maximum progression in fitness over the long term? (i.e. if you had to choose to cut load or intensity, which would you cut first?) I've been cutting load so far for the sake of keeping intensity up.
Interested if there is some kind of graph relating intensity, load, and fitness gains.
Cut the squat weight to 70 pounds, ran the 400m in 90-95 seconds.
13:16 final time.
I'm hardly a veteran, I'm just now in my second month.
I've done both approaches. If the WOD calls for an exercise I'm not familiar with I have used a lighter weight until I learn the technique and let the clock run. As I've progressed I've been able to up the weight to meet or sometimes exceed the WOD requirements and the clock has improved also.
The weight/time specs are targets for all of us. Adjust as you need to and stay with it. You'll see improvement in both dimensions before you know it.
Well, Amanda just set the target for shortest time so I will set your target for the longest time - 38:04. :-)
I wasn't sure how the shoulders would hold up with the OH squat, that was a pleasant surprise.
The running however, ugh.
I did make an important scientific discovery this morning. If I jump up and down in one spot and let the earth's rotation bring my starting spot to me I can actually cover the same distance faster than if I try to run it. 5 minutes to run a 400 - sheesh!
I had been a distance runner for most of my life, so 5 x 400m repeats is nothing. I must admit (now that a few hours has passed) though, how much overhead squats really wore my lat and deltoid groups; for not only muscle endurance but stability.
I think I posted a couple of days ago that, being one of the heavyweights, that the prescribed weights for the lifts in the WOD are 'fairly easy.' The overhead squat at 95# proved me wrong. I had to break sets up from the beginning (12,9 on the first set and then mostly 7s afterwords). Since I'm relatively flexible I usually go pretty deep in my squats, or so I thought until I put the 10 inch box under me. Total time was 31:57. I know I count on Crossfit to keep me humble for years to come - thanks.
21:27 and only the 45# bar...
Amanda got me curious to see what my 400 meter time was - the best I could manage was 2:05 on the first 400 meters around the field. And that didn't include staggering down the stairs to do the squats in the basement. Amanda, I'm impressed.
Keeping the bar empty avoided a balance disaster while gasping for breath during OH squats. At least all the reps were solid and deep. During OH practice yesterday 85# felt good, but that was for 5 reps and there was no wheezing involved. No way I could have done that today.
Does anyone else have amazingly sore upper backs/shoulders from yesterday's WOD? I haven't felt this sore in a while...:)
Generally we add intensity before load. Over the next few months you will be capable of workloads which seem unreachable currently. I can not say how pleasing it is to see someone have the intuition and intelegence to take the base WOD and modify it to your current situation. Welcom and congrats on your insight.
I am pretty ruined today. In addition to the WOD i lead our capoeira through about 50 reps on each side of this move:
This one I liked. I think I could have pushed the 400's more, and I definitely need to try and move more quickly in the transition from one exercise to the next. Total time with 95# was :16::50.42.
Crap! I just checked out the last time we did this, and I was 40 seconds slower this time!!! I need to stop lollygagging. You know what lollygagging makes me?? That's right--a lollygagger.
What is capoeira? It looks like fun!
Coach adds overhead squats to keep me humble, I am sure of it. I sure do love the looks I get from the upper body only club in my gym. Like I am an alien or something. I forced myself to go slow and precise on every rep, if it was off I did not count it. Needless to say, I was breaking it up from the start. 17:43 from this member of the Clydesdale Club! I will work technique on my own, and shave time on the transition. I should be able to get into the 13's next time out.
Capoeira is a Brasilian martial art...lots of acrobatic and dance like elements to it. it is all set to music (so you have to learn to play instruments and sing as well...in Portuguese!).
In order for me to do 21 reps, I had to reduce the weight to 60 lbs. I've been doing Crossfit (most of the workouts, some I had to substitute because I don't have some of the equipment) for about a month and I've noticed a huge improvement in the main type of training I do: Marine Corps combat conditioning type of PT (eg rope climbs, long endurance runs with boots on, O'course, a lot of runs with gear on, fireman carries). Thank you cross fit.
My back & shoulders sure didn't like a heavy weight so I had to back down to a lowly 44lbs bar. New to crossfit so this was a real challenge. Misread the challenge & only did 4 rounds but it took me 27.43. Any tips on increasing flexibilty for this exercise.
25:30, but also using only a 45 lb bar. I'd also appreciate any advice on how to do the overhead squat without leaning the weight forward.
Best advice for flexibility on the overhead squat is to do a lot of overhead squatting! Also, cock the wrists back all the way and choose a grip that's wide enough.
I never worked out before I found Crossfit and have been doing the wod for about four months now. I was a scrawny 5'9" 145 lbs. Now still skinny, but 154 lbs. I don't post my results usally cause i don't have an accurate measure of distance. I just wanted to say thanks to everyone at Crossfit and way to go everyone who used a 45 lbs. bar today I only used 40 lbs.
5 rds for time:
overhead squat 35# water-filled pilates ball x 21
rd 1 ok.
rd 2 run ok, change reps to 11.
rd 3 run ok, 11 reps.
rd 4 run ok, 11 reps.
rd 5 run ok, 11 reps.
This workout killed me. First time doing squats to 10" and OH as well. Could only manage 65lbs for 5 rounds. 39:48. SLOOOOW!!!
That is some impressive weight gain! Many people report their modificaions on the WOD,please feel free to do so.
24:38 - 400's on the treadmill and 95# on the OHS. Got a few weird looks from the guys doing sissy squats on the rack next to me. :)
Was really hoping to break 30 min on this since I "sprinted" (LOL) my 400's on treadmill (hey, 2:17 is sprinting for me).
Used 60lbs on the OH's; first set was uninterrupted; next 3 I broke 14/7. Last set made 18/3; was gunning for the full 21 but the fact that my shoulders were numb and I couldn't feel the bar made me (and my coach Pukie) err on the side of caution. Still trying to keep Pukie at bay as I type...
Used 45 lb. bar. Man...the OHS squat work your spinal erectors like nothing else. Getting more flexible in the full squat.
28 minutes. replaced 400 with 50 double unders on rope, running is hard on my bad knee. Also had to use 65 pounds, before I started I knew 95 was to much for me.
I finished at 16:30. I almost fell backward a few times.
Cut the squat weight to 45lbs and the run to 250m. Did the 5 sets in 20:30.