December 21, 2003
7 rounds for time of:
Sumo deadlift high-pull 12 reps
12 Ring dips
Post load and time as pounds per second. Example, 135/6:50 = 135/410 = .329 pounds per second.
Grivel's "warehouse guy and welder extraordinaire," Mr. Pink, built a "Bula sled" and "Blaster bar" in a couple of days.
Tyler Haas' Power Athletes Magazine, www.powerathletesmag.com, is a driving force in functional fitness.
Posted by lauren at December 21, 2003 12:41 AM
Mr Pink was psyched to see the pics on the site.
Dan and I test-fired the "Bula" sled and the bars yesterday. Dan called it the "Cadillac of Sleds" meaning it's wide and long and stable. Since I'm new to sprint sleds I don't know if this is a good thing but sprint training with resistance makes sense and integrates well with my penchant for running uphill. The "Bula" sled was made entirely from scrap materials found laying around our warehouse.
The "Blaster Bars" are based on Dan's (old style) Rosenberg bars. 2.5" in diameter where you grip them, 53 inches long, and each weighs 56.6 lbs. One could add more weight if needed :) Mr Pink welded them up in an hour or so once we had the materials. Grab 'em, balance 'em, and go for a little walk with 'em. The best fun is predicting how far you can walk, and then marvel at how the hands just open up suddenly about halfway there. This is awesome grip strength training with good stabilization stresses, combined with the metabolic load of carrying 113 lbs. The gripping capacities developed with these bars should be easily reeducated for climbing.
Now some folks think that actually going climbing is more fun and more effective training for climbing than doing Crossfit style workouts. I believe that, learned efficiencies associated with climbing, burned into kinesthetic memory over many years, prevents meaningful training while doing the actual activity. Besides, I'd rather hang out with Crossfitters wherever they are than go to a climbing gym and listen to all the hype.
Looking forward to seeing you tomorrow, Mark. Maybe we can have a "sled off."
Coach, thanks for introducing us! It has been great. And, a shameless plug for Mark's books, read those books that he wrote...very interesting way of thinking "outside the box." I know that term is a cliche and I usually avoid cliches like the plague, but the reasoning behind "fast and light" and the "checks and balances" are worth thinking about in all sports.
I'm proud to have introduced you two.
God Bless all of you.
Greg and Lauren
Thanks for the mention of Power Athletes Mag. I'm glad you enjoy it. That interview we did sure raised some hell! ;-)
65#/11.09 = .097
This is the first time I've tried sumo pulls for high reps and speed. Interesting experience. On the way up I managed to ram the bar into my chin not just once or twice - three was the magic number! I swear I must have handy little neon target painted there. On the way down I succeeded in clipping the tops of my knees several times. I should have some pretty fancy bruises tomorrow. To top it off, I got an intense cramp in the right trap during the last set of pulls. Geez. I am such a klutz.
Fortunately the ring dips went well. The first three sets had no breaks. Had to break the last sets when I couldn't keep the rings tight enough to do armpit depth reps without falling off.
Fun (but painful) workout!
#85/16.00 = .084
My grip is fried right now. I built up a darn good sweat, too.
Oh, also, I subbed chair dips for ring dips (no rings yet).
Holy feces, Kelly. I was feeling sorry for myself after hitting my chin twice during this WOD. Thanks for making me feel fortunate. Used 95# for the high pulls. Didn't have to break any sets. Ring dips had to be broken after round four. Time was 8:53. Score = 95#/533 = .178
Including this one, the past 6 WODs have all worked the shoulders in some way or another. Mine are absolutely looking forward to rest day.
missed the past two WOD so i am going to try and catch up. today i'm going to attemp at daily double with friday's WOD first:
95#/22min = .072
this afternoon will attemp saturday's - the way i feel now, i won't get very far.
95lbs/10:50 = .146 It started to hit me right at the 5th round. I had to break up the summos there at 8 and 4. The last set it was 10 and 2. I still don't have rings, but I do have dip bars now for my squat rack.
95# using my 2" barbell,/6:31=.2429
Substituted dips on my dip station for ring dips.
Concentrated on keeping my chin out of the way on the pull. Thanks for the tip Ryan and Kelly.
Also, anyone, I am on a fitness committee at my FD. Any tips or direction would be appreciated. We are looking to implement some type of program for all levels of fitness, from none/little to very fit types.
Since I did 12 reps on yesterday's exercises, I did 10 on today's. Substituted parallel bar dips for ring dips.
125#, 17:46, 125/1066 = 0.117
Skied 8 hours. Did pullups in patrol shack. Need to measure how much my ski boots weigh.
95 lbs / 12:25. These crank up the heart way more than I had planned. But I enjoyed this workout.
75#; 17:30 =.071
After the first two sets, broke things at 8/4 throughout. Lost some time to shuttling back and forth between garage and living room, but not enough to help my score!
Finally got to this one last night.
75#/ 11:39 (ring dips were assisted because I suck at pushing), .107
Jonny Blitz did it in 12:35, 65# (assisted dips on rings too), .086
Followed up with several sets of "invert to pike to L-sit" on the rings so every muscle went home warm and happy ...
Didn't realize what was meant by "high pull", consequently did regular sumo DL's w/ 135#, and did 15 regular dips since I have no rings. 22 minutes, or a ratio of .102
Technically, DNF, but I going to post what I did and estimated time of completion in case this once comes up again.
Got to Ring Dip 9 on round 6 in 16:13, before I had to leave the gym so my wife could get to work on time. I thought I would finish in fifteen or so. Oops. Anyway I used 115, and at the pace I was going (slowing down on the ring dips, OK on the Pulls), I would have estimated my time as no more than 20 minutes even.