May 13, 2004

Thursday 040513

4 rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Post time to comments.


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Dan John emphasizes the importance of pushing the butt back and bringing the chin foward in executing the Olympic lifts.

Posted by lauren at May 13, 2004 6:41 PM

OK, I'll bite -- what's the "walking lunge" look like?

Comment #1 - Posted by: John Frazer at May 11, 2004 7:33 AM

Are we supposed to use any kind of weight with the lunges?

Comment #2 - Posted by: Mike at May 11, 2004 7:40 AM

Walking lunges are just lunges performed over a distance. Left foot lunge, right food lunge, repeat.

Comment #3 - Posted by: Ryan at May 11, 2004 11:33 AM

So - no rise to the standing position?

Comment #4 - Posted by: John Frazer at May 11, 2004 1:28 PM

John & Mike,

You don't need to add weight (although you certainly can) and you can find a video of a walking lunge here:

Hope this helps,

Mike Minium

Comment #5 - Posted by: Mike Minium at May 11, 2004 6:22 PM

If you were to do them without walking - just stepping out and stepping back - how many reps would 50 meters equal?

It is a space issue.

Comment #6 - Posted by: Brian at May 11, 2004 6:42 PM

So... Crossfit coaching is pretty rough, eh?

Comment #7 - Posted by: Dan at May 12, 2004 1:27 AM

Brian - I guess you could just measure how far you step out each time then count 'em up. I would guess you would step ~2 ft. An easy way to measure is on one of those floors with the 1'X 1' squares and toe up to one of the lines and see how far you step out. Good luck.

Comment #8 - Posted by: SebastianHammer at May 12, 2004 4:31 AM

I did something close but forgot to time it. I did:
2x(50 walking lunges + 50 situps)
no rest
2x(50 walking lunges + 50 leg lifts).

It wasn't bad at all--afterward, I ran 4 miles.

Comment #9 - Posted by: Terry at May 12, 2004 6:49 AM

Doing this triplet in reverse order because I just did pull-ups yesterday (040509's WOD) and don't have access to a rower until Friday). Subbed tuck-ups for sit-ups and had to break them up after the 2nd round. Time was 10:50.

Comment #10 - Posted by: Ryan Atkins at May 12, 2004 11:08 AM

Careful, Brian.

Stepping back is to stepping forward as shoulder pressing is to pull-ups - perfectly antoginistic. In cramped quarters: step forward then pull to standing with the forward leg and immediately about face and repeat, leading with the other leg. Enjoy!

Comment #11 - Posted by: coach at May 12, 2004 11:43 AM


Comment #12 - Posted by: Brian at May 12, 2004 8:30 PM


Comment #13 - Posted by: Dave K at May 13, 2004 4:11 AM

Anyone have a time or distance estimate for the walking lunges?
I don't have any measured out space or a convenient way of measuring my stride?

Comment #14 - Posted by: Mike at May 13, 2004 4:33 AM

10:34 - Walking lunges had full extension and knee almost on the floor each rep. Those went great. The situps, however (anchored by a kettlebell), ran into a wall on round three by the 30th rep. Miserable breakdowns started there and continued on the fourth set.

Interesting and humbling that both the lowly situp and pushup are two of my more difficult exercises.

Comment #15 - Posted by: kelly at May 13, 2004 4:59 AM


Comment #16 - Posted by: Kevin A. at May 13, 2004 6:12 AM

13:40. . .but did 25 situps/25 russian twists(no weight) instead of 50 situps

Comment #17 - Posted by: Greg at May 13, 2004 6:54 AM

Should sit ups be done w/ feet anchored or un-anchored?

Comment #18 - Posted by: Ryan at May 13, 2004 7:09 AM

Hey "Rutman",

What is a false grip ring pullup?


Comment #19 - Posted by: Charles Austin at May 13, 2004 7:17 AM

17 Minutes :<

Comment #20 - Posted by: Steve M at May 13, 2004 8:45 AM

15:33. I was just glad to keep the situps intact without a break. The lunges are hard for old hips, but a good workout.

Comment #21 - Posted by: adam at May 13, 2004 8:56 AM


Legs on fire during this one. Situps slow but no breaks.

Comment #22 - Posted by: steve h at May 13, 2004 10:40 AM

4 rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Total Time=13:58
lunges slow and deep
sit-ups unanchored

I'll be taking a week off for other "duties" (anniversary trip...) I'll try to fit in some Tabata work over the course of the week.

See you all next Thurs.

Comment #23 - Posted by: jdg at May 13, 2004 12:00 PM


I'm not Rutman, but to perform a false-grip pull-up on rings, simply position your hands on the rings as in the link below and perform pull-ups as you would otherwise normally do.

False-grip pull-ups are a nice building block for being able to perform muscle-ups.

Hope this helps,


Comment #24 - Posted by: Mike Minium at May 13, 2004 12:34 PM

Still feeling tired from the past few work-outs despite the rest day. Headed to the "Black' for 3 days climbing to see how this training has helped.

Comment #25 - Posted by: Jim H at May 13, 2004 1:13 PM

13mins. Rounded up as I still don't have a clock that counts seconds. As I don't have a roll-a-tape I just measured out 18ft in my garage and lunged that back and forth ten times to estimate 50 meters.

Comment #26 - Posted by: Dan at May 13, 2004 3:02 PM

Thanks Mike,
Todays WOD
Lunges with two 25# DB's
sit ups broken in the 3rd and 4th sets.
Legs are still on fire an hour later.

Comment #27 - Posted by: Charles Austin at May 13, 2004 3:48 PM

Ouch! Ouch! OUch! Did it in 20 minutes though.
Sit ups fine, lunges, OUCH!!!

Comment #28 - Posted by: Lisa Austin at May 13, 2004 3:51 PM

Did yesterday's WOD
135# Bench 21-15-12-11-11
Pull ups 17-12-13-13-12
Finished up this afternoon with my son Connor
4 rounds
Bdywt deadlifts X 21
Pullups X 10
Handstand pushups X 5
Toes to Bar X 10
He finished in 15:10
Teaching Kickboxing and Krav Maga tonight, and then three days off while we start to move the school.

Comment #29 - Posted by: Jeff at May 13, 2004 4:19 PM


Worked out with Mark tonight.This one looked a lot easier than it was.Pretty beat up from the past few days.After the drive home, did 8 10' rope climb ascents from a seated position.

Comment #30 - Posted by: Matt Toupalik at May 13, 2004 4:50 PM

Emergency work trip to Chicago has my schedule all out of whack. I should have been in bed asleep when I was doing this...


Situps on the slant board. Lunges with a full stride, knees brushing floor. Good even pressure on the entire plantar surface...not rocking to ball or heel.

Comment #31 - Posted by: Matt G. at May 13, 2004 8:52 PM

Wow! This was painful. Marked off 50m on the street in front of house and did the sit-ups in the garage.

Time: 20 minutes

Got to rest a little because walking from end of lunges to the garage took probably 30s.


Comment #32 - Posted by: Jim at May 14, 2004 4:37 AM


A fun workout, but the legs got to burning.

Comment #33 - Posted by: chad stclair at May 14, 2004 5:49 AM

Made the mistake of missing wed.'s wod so I had to make it up. I chose the double wod for wed. and th.

5 Rounds
BPx135 8/6/5/4/3
Pull-ups 10/8/7/7/7

Then 4 Rounds of
Walking Lunges x 50 steps
Situps x 50 reps

Legs are fried today, and chest is sore because I never do bench press.
Fun wod, Walking Lunges and sits were HELL!


Comment #34 - Posted by: Kris Freeman at May 14, 2004 8:28 AM

about 10 min

Friend's watch stopped for about a minute while we were doing this so the time is approximated to minutes only.

This one was much more painful than I originally thought it would be.

Comment #35 - Posted by: Rajesh at May 14, 2004 9:08 AM

14 minutes and feeling it!

Comment #36 - Posted by: EAGLE_EYE at May 14, 2004 1:16 PM

12:01, including time to transit between the driveway and the house. Now off to do my birthday workout!

Comment #37 - Posted by: Lynne Pitts at May 14, 2004 4:38 PM

Ugh. 29:15.

Situps on the Roman chair -- could have gone a lot faster on the ground!

Comment #38 - Posted by: John Frazer at May 14, 2004 4:55 PM

I got this in this morning at the local park while walking the dog. quite the burn in the legs. I can't do very many situp without an anchor for my feet so had to mix in about half crunches with those. Legs turned to jello on the last set of lunges. Good stuff!


Comment #39 - Posted by: Chris Schmidt at May 14, 2004 5:29 PM

All sets except the last one were unbroken. Total time 14:39

Comment #40 - Posted by: Brian at May 15, 2004 7:49 AM

Light run and short sprints for warm up

Comment #41 - Posted by: Andy at May 15, 2004 7:06 PM


Comment #42 - Posted by: jeff reiser at May 20, 2004 6:38 AM


Comment #43 - Posted by: Sebastian at May 26, 2004 6:37 AM
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