November 27, 2004
Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps
Post rounds and fractions of rounds completed to comments.
Racking the Bar -
1. Place the bar well on your shoulders with your arms stretched forward.
2. Without moving your shoulders, reach back for the bar and grab what you can.
Posted by lauren at November 27, 2004 4:28 PM
Just wonder. What is racking the bar for?
Flexibility? Help with the front squat?
Front squats, cleans, clean and jerk. Gotta have flexible wrists!!!
Skipped the 10k due to technical difficulties (I was watching 3 of my kids and 2 of their friends; couldn't leave them for the hour it would take)!
I promise to tear this one up before I take mom to the casino in Temecula!
DL - 135#
4 complete rounds + about 100m
Completed 4 full rounds plus an additional round of 400m plus 12 DL's.
Subbed the row for running.
This was a very tough one actually.155 sounds o.k but it caught up with me on the third quarter.I did five rounds but the last deadlift I had to drop to 115 as I was staggering all over the place!
155#s... 3 fullrnds plus 400m + 11DLs.
Yo Neal... great effort/time
I've been out of it for a while...dropped the deads to 118. Three rounds got me heaving. Pathetic, but good to be back.
4 rounds with 70#DL.
Oddly my runs started out at 3:30 and ended up at about 2:30 by round four.
70# is about half my max DL.
six full sets + run 100m. Weight as RX'd.
I'm pretty pleased with my effort today.
I did 3 full rounds, finished my last set of DLS (all dls at 60#) at 19:56!!!
I also averaged 2:20 for my runs!
I'm really happy today, I gave it my ALL and I did better then I thought I would!
Sub'd 500 m rows for runs.
Completed 3 rounds + row and 5 deads
Sub'd 18 burpees for the runs; 155# DL.
3 complete rounds
I started way too fast. In the middle of my second round, I had stop for awhile. I think I could have done much better if I had paced myself.
7.5 rounds in 21 minutes. I did my quarters in 75 to 80 secs. The deadlifts were surprisingly difficult. I think my last workout and warmup made them difficult. This should have been lite but I wound up taking off 10 pounds after my first set and another 10 pounds for my last 2 sets. I think I was still sore from doing deadlifts and playing football on Thanksgiving. The annual Thanksgiving football game is one of the most important athletic events of the year for me. It determines bragging rights for the next year. This year I noticed a difference in both my performance and recovery that I credit to following the Crossfit methods. Thank you Greg & Lauren you give me a reason to be grateful every day.
ran to end of pasture and back dodging gopher holes,1 electric fence and goats(2 minutes each time)
65# deadlift (should have gone heavier)
Is rowing a good sub for the 400m runs? Let me know. All I have available today are the treadmills. Getting those things going is a pain in the ass for so many short bursts of running. Thanks, Crossfit...
Catching up after the holiday -
warm-up: 45 situps, 45 squats, 45 pushups
10k run - trail, but not steep. :(
10 - 45#
3 - 75#
2 - 95#
2 - 105#
2 - 115# (failed second), 2 - 115#
1 - 115#
1 - 115#
1 - 125# (failed), 1 - 125# (crappy form)
1 - 115#
1 - 115#
cool-down: 95# bench, 15 reps
I might do today's WOD later, we'll see...
Allen, I think rowing is an accepted sub. I believe you should row for the same amount of intensity and time as you would take to run the 400M. That's what I've seen recommended on the forum and here in the comments.
4 rounds as prescribed with 15 seconds to spare. I was too dizzy to attempt to start a 5th round.
Hello everyone, I am in! - 1st WOD - 1st time lifting in 3 months, I will be crippled for a few days - 400m was my city block here in Philly, completed 5 rounds.
6 rounds + (400m + 3 DL) as Rx'd.
Wife: 4 rounds + 400m (DL @ 85#).
4 Rounds, but did the DL at 95#
4 rounds completed as required. Goal was 4 rounds.
Man, did I abort this WOD. I did my 400m runs, but I did 12-reps instead of 21! Crap! I also used dumbbells instead of a barbell. The plates at my gym aren't round; they're octogons and it screws up your reps when you touch down. So I subbed 85-lb dumbbells (in each hand). I also stopped my watch when I was going between treadmill and weightroom. So I actually did 20-minutes of work; making it possible for me to get 8-sets in. But remember, I only did 12-reps vs the RX'd 21. Ooops, I missed out...
5 rounds + a sixth 400 meter run
155# trap bar deadlifts. A complete dead stop every rep, no bouncing or touch and go reps.
140 36# kb swings, 70 per arm in 3:52. 2 minutes of 36# kb waiter walks per arm. No kb snatches for me until meet day - diagnosed with a green stick fracture in my left forearm.
Grip to fried to do single hand cb work or play with the 35, so all done two handed with 15# club:
3x5/5 head cast
3x5/5 outward pendulum to guard position
4 rounds in 18:56. Finished w/ 100 sit ups.
5 runs ave 2 minutes
4 sets 115 lbs except 3rd set where subbed 65 lb straight leg DLs for 14 reps as back was starting to hurt and needed some variety...
6 full rounds as prescribed (DLs @ 155), plus a 7th 400m sprint.
This was the third workout of the day (3 miles of running/sprints at the track this morning, and a lower body lifting session later, then this). If you ever get the chance, squeeze in a workout at the Pentagon Athletic Club. Newly renovated, it's very nice. Totally dead on a weekend too.
rowed instead of ran. Three rounds plus an extra row and three deadlifts. used 95lbs for the deadlifts. I sure could tell I had been drinking the last two evenings. I felt really slowed down and groggy. Glad the holiday is over and I can get back to normal health.
Active rest day:
Helped my friend move. Much running and deadlifting =)
Good god Matt(G), I'm beginning to think you may be the finished product of a super-secret experiment by the military industrial complex. Your current workout location only serves to confirm my suspicions.
BTW=150. Dl's at 152#, trap bar, touch and go at the floor and broken into mini-sets.
5 full rounds in 19:45. And this will be the first and last workout of the day, thank-you-very-
I was grown in a vat.
Evening workout for me this time. Workout went pretty smooth with no breaks within or between exercises with the exception of the last round - after the sprint (if you could call it that) I came in and saw 40 seconds left on the clock. I did 12 deadlifts, put the bar down and rested for ten seconds and then squeezed out 9 more reps before time elapsed. 7 rounds even in 20 minutes.
5 rounds + 100 m run as prescribed, all DL sets unbroken
4 rounds with 2 sec to spare; 155# trap bar deads; runs on the tmill @ level 2. Bwt 110. No extras today, other than warmup with some 10# club toss and catch. Now enjoying my PWO cocktail of Isopure, BCAAs, and copious ibuprofen. On ice. (Me, not the cocktail.)
subbed 500m row for the runs. DL at 155#.
screwed up and did the DL first, then the rows.
in 20 mins:
4 rounds + 21 DLs
finished round 5 at 22:00 even.
did 3 complete rounds as rx'd
4th round finished the run and 5 dls
finished the other 16 dls after the 20 min limit b/c i hate leaving something undone and it only hurt a little bit more.
subbed 400m row for run.
something bad happened during the 10k (possible stress fracture in my foot), so i will be substituting all impact exercises for the next week or so. also i only had 10min at the gym. so i did some DB swings and romanian DLs (1st time w/ these).
later, i think ill do that lunge/muscleup wod from a while ago subing L-sits on the rings for Burpees
This is a great workout. I have been exercising on and off for years and nothing compares to Crossfit. I did 140 lb trap bar deadlifts and ran 1/4 miles on a treadmill.
I finished 4 rounds in 22:00. Ryan and Mike are supermen to do 7 and 7 1/2 rounds!
Not a lot of postings, even for a weekend! Must be the running!
Got the order wrong and started with the DL's.
As Rx'ed, 3 rounds and 11 DL's.
2 rounds of rows as the hamstermills were packed at 9am on a Saturday!
Rows were 1:35 and 1:30. The single run was 2 min but actually 1:40 due to treadmill warm up syndrome!
Warm up is up to 3 rounds of 25 sit ups, 10 hug-a-snowball, 10 no cheat push ups, pull ups, and overhead squats. I noticed my warmup was more than most other's entire workout, so I'm not disappointed with the effort on the WOD. Us old guys gotta keep plugging along!
I did 4 rounds with a one pood (36 lbs.) kettle bell. First time ever doing crossfit. Good times.
4 rounds + 100m.
DLs at 135#
Substituted jumping rope for running
5 rounds with Rx'd weight + 1 more round of rope
I think walking straight will be a challenge tomorrow!!
5 complete rounds with a couple of caveats. I started with DL's and then running because my reading comprehension was a little slow this morning. And then, I went about 30 seconds over on the last (5th) run, but I counted it because of some waiting time for the treadmill. Fun fun!
Oh yeah, DL's were at 155lbs as Rx'd.
To Matt G.:
Ha! Knew it.
row 500M (instead of 400m run)
4 rounds + 500m row & 5DL's at the buzzer
Did 4 rounds plus 400M. WOD as posted.
bw 205. 4 rounds in 14 mins. stopped due to knee pain.
Four rounds (400 meters + DL 155 * 21) + 400 with 15 seconds to spare - walking upstairs in the gym to get the 400 in cut into time a bit.
Brand X 400M=480M
Jeff as stated
5 rounds 21:00
Duncan (age 6)
100 M run
3 rounds with only 10 deadlifts in the last round. 50 lbs for the first 10 deadlifts dropping to 40 lbs for the remainder in each round. Great workout!
Subbed stair climbing and jumping rope for 2 minutes for the 400m run. Felt good to get the high rep deadlifts in again. Had to break up the reps but I felt stronger.
5 rounds as Rx'd, 20:45
This one kicked my rear. 3 hours later I'm still feeling it. Giving thanks for crossfit, the good health to participate, and good role models to lead the way. Amen.
5 rounds even w/165 pds
Actually felt in reasonable control on this one!
5 rounds for each of us; warm up and cool down was shoveling snow...lots of it!
forgot to add: used 110 lbs for dl's
6 rounds + 10DL's
DL's w\ 155#
subbed jump rope for 1min 30s for 400m run
rain: 6 rounds plus 15 dl's. Started wwith deadlifts.
Phil: 6 1/2 rounds.
3 full rounds plus 400m @ 20:00. I finished the fourth round of deadlifts even though they don't count for the WOD. Pukie wanted to make a visit but I didn't let him.
pleased to see that my 4 struggling at zero lung capacity rounds weren't that bad after all
4 Rounds in 18 minutes on 11/28
4 rounds in 17 minutes; was shooting for 5, but pukie decided to visit. Wicked-Good WOD
18 burpees for 400m, 160# DL
4 rounds plus a few extra burpees.
I don't remember pushups in the middle of any 400m run...
5rnds run, 4 rnds DL
Four rounds with 105lbs for the DLs. Brooken sets, though. First real deadlifts I've ever done.
3 full rounds plus fourth run
DL's at 135#
Runs on treadmill: 0.25 mi / 7.2 mph (7.0 for last run) / 1.0 incline
4 rounds of:
Sumo Deadlift 155 pounds, 21 reps (sets of 3 with short rest)
My most respectable posted WOD so far, I think.
4 rounds+ 1'30" Rope sprint
4 complete rounds and 250 m hobble inside 20 minutes