April 21, 2005
Three rounds for time of:
Run 800 meters
75 pound Overhead squats, 30 reps
Post time to comments.
John Hackleman and Eugene Allen
A step in the right direction for kids' physical education from Go Animal.
Posted by lauren at April 21, 2005 6:52 PM
not a great position to be in.
i second that... everything inside my body is screaming...
That article about martial arts vs. PE was right on. I hated PE and was almost completely inactive all through high school and college except for bike riding. After college I got into jujitsu and loved it, and I've had a great time over the past ten years amazing myself with all the stuff I can do. I also got into crossfit partially because I wanted to be in better condition for martial arts.
yeah, but we are making a quest to have crossfit into all high schools in the usa by 2010!!!! we have to come together and work to get our younger generation who does take over for us later....in shape and fit!!! crossfit is the way of the future....stand tall and be counted!!!!
Instructor McGrath is that you with the sunglasses on?? What a sneaky guy......
ok, i need some help. can anyone recommend any good books or anything for capoeira. i used to breakdance, but that was back in middle school... and i dont think the japanese offer capoeira classes
The Little Capoeira Book by Nestor Capoeira
great book. history and techniques.
My birthday today (Apr 21 - I'm a few hours ahead!) It's a shame I'm running a couple of days behind with the WOD, cos this one would have made a fine birthday present!
Enjoy, I'll get round to it soon!
Never done overhead squats. Any advice on form?
kinda like air squats, keep good form with your back... or it will hurt.
I looked at the the slide show for overhead squats, and it looks like on the way down you want to keep you arms in line with your ears. I seem to have a problem with that, my arms want to come forward. I might just not have enough flexibility. Hopefully it won't hurt too much tomorrow.
Just use a nice wide grip, you should be ok
Cool , thanks a lot.
Now it's time for sleep.
You are seconds away from victory there.
British wimp reporting: 23.51, had to sub L pull ups for normal, and 34k bar for two dumb bells ( 12k max, ie 2 x 6's)
but managed the pull ups in good sets with tiny pauses, ie 17 & 8: 9,9 and 7 & 11, 9, 3.. couldnt do the last one so jumped pathetically three or 4 times.
last time I tried the over head squat i could berarly do 10 reps with a broom handle, so happy with the result ( put could have gone down a bit further)
didnt get exact time... estimate 30 minutes for run and squats - 45lbs.
75 pull-ups + 75 L-raises (substitute L Pull-up)
10 minutes on eliptical
10 minutes on bike - 2.5 miles
aaaaghhh...wrote down 15 instead of 25 pull ups. Not that it made any difference, PUs are pathetic.My subconscious loathing of PUs taking over....
Put in a 44:36 with the 75lb weight, was quite chuffed with that.
Happy birthday Gally!!!
21 again mate?
I wish! 24 years young - the start of my first full year of CF!
25:48... but I rowed & did regular PUs instead...OHSes @ 75#
Still not up to L-pullups so I did them tucked and broken for that matter. OHS were broken in half. Tough workout.
Beaten down from Linda yesterday. Taking the day off. Will hop back in tomorrow, either with tomorrow's WOD or this one, depending on how much my body aches...
Day 2 of my crossfit journey.
The second and third times around I was unable to do any more pull ups (let alone L-shaped), so I did lat pulldowns instead. Overhead squats were done with body weight (I used a wood bar).
I agree with Dan. Eugene's ploy is working perfectly. Way to sucker him in.
37.15. Plus, the OHS were on a Smith machine. And only 60 pounds. A tough WOD for me. Can't wait for the sub-15 postings by the real Crossfitters.
That thing kicked my butt! Gotta take the car out and see if that was 800M or not, seemed longer.
Did the PU's as knees tucked, but surprised mice-elf with doing them in broken sets of 7-5-3-2-2-2-2-2 (which is an improvement, no jumping to negatives this time).
Not sure I went down far enough on the overhead squat. Those things burn!
Dips were assisted. I would not be able to do an L-dip with a gun to my head. OHS 2 x 15. Time was 31:31 with an average HR of 149.
Said dips....meant pull-ups. Breathe and get some Oxygen to my brain.
I'd love to see a picture of what happened next . . .
I know that the class was all about striking, but if it had been a Grappling/Jujitsu class, I would not want to be the guy on the top.
The PE article was dead on. I'd lump most recess activities in with PE as well. It's ben my experience that Kids often use recess activities as a way of leaving other kids out, showing disrespect to others, etc.
Gonna knock this one out tonight.
Happy Birthday Gally!!
As for the photo: Yeah, you can see Mr. Hackleman hesitating like he knows he is in trouble....yeah.
Sometimes if you ask the guy in the mount to stop hitting you for a couple seconds you can bump and roll him, take his back and choke him out. But you have to ask REALLY nicely.
Clay - actually he was lecturing at that point. He was showing us about punching from mount and that pulling back like that gives the person underneath time to either lift for a sweep or simply upa so the punch misses. Poor Eugene - since he was the demo, he never got to be in a dominant position. You will notice his notes on this part of the weekend are VERY thorough!
Happy Birthday Gally!!!
36:24 as prescribed....made me feel very uncomfortable...:)
This is a good one.
About 15:30: had to use a kitchen timer. Wanted to beat 15, but the last set of OHS took more than a minute.
Sub'd 3.5 minutes of heavy bag work (mostly kicks) and jumping jacks for the run; had to do tuck pulls (just can't get a good grip on the 2x4 with the L's yet).
Tried to finish up with HS practice but after 5 attempts it wasn't happening. Try again later.
Eug and John, sitting in tree. . . .
Hey, I read the Go Animal article about a week ago and agreed with most of it. Most, not all. They have some misconceptions about the modern PE class and place all the blame squarely on the instructors/school/curriculum and NONE WITH THE PARENTS!!!! That tends to wrankle my hide a little (definitely not chuffed, Happy B-day Gally!!).
Coach Burgener will tell you there's lots wrong with the PE class model, but real change will start with the kids coming in and accepting the challenge. He's spot on (again, for you Gally) when he says CF provides the model for future success in schools and for our kids. He has been bold enough to do it at RBVHS. Who steps up and changes the curriculum at the state/district level???
24??? A mere pup!! See you when you "ripen" like us 42+ folks!
to my menacing student:
You can bet your rusty sheriffs badge that's me...
Mike has the right idea. Set the bar high and the kids will go for it. Set the bar low and nobody excels.
Looks like Mr. Hackleman is giving kids a little physical education lesson.
Wife suggested she do wod to match accompanying picture where she would hit me in the face for specified number of times for three rounds as substitute for 800m run. I declined to accept. Our relationship has grown on so many levels thanks to crossfit.
21:22 - ran 460m POSE style, 15 L pullups (mixed with straddle lever pullups), used 55# for OHS. A similar WOD was January 2 2005 if anyone is interested in comparing their old times.
3 Rounds 800M run,25 L-Pull ups,75 lb.OHS-30 reps.
Time was 25:12.
WOD was after KB w/o.Coupled with yesterdays 3 bars of death, I feel spent.
800m run on tread at max of 16kph (must find a faster one!)
L pullups very very broken...
Ohead squats were with 20kg and form was bollocks, must practice more!
Once again though......ouchy.
Gally, you're like twice the size of me buddy AND younger.....GRRRRRR..... ;-)
time = 38:22
Runs were uphill/downhill,
L-pullups went: 10/10/5, 10/8/7, 10/7/8
OHS was: 10/10/10, 15/10/5, 15/10/5
And I'm sick with flu and diarrhea!
Both of us,L-ups were in poor form
Next time OHSQ's up 10-15LBs
I can feel myself dragging a bit this week. I'm in week 12 of 13...next week I'm off (hooray for week 13!). The positive is that I've calibrated my program correctly, I'm kinda broken down right now and if I were to "taper" next week I'd be ready to light it up the following week. The bad news is that this week is mentally tough, as I see my numbers drop.
20:22 as Rx'd.
My grip is is faded from yesterday.
I'm not fat I'm big boned!!
Row instead of Run. Focused on getting out of the whole on L-pu's from dead hang. Still having trouble isolating quads during squats.
regular then assisted pullups
started OHS 75# finished with back squats
as for the kids PE
paraphrasing a quote I read from a former russian oly power lifter talking about his kids and grand kids, "not everyone will be an athlete, but there is no reason everyone can't be strong."
47:46 as prescribed, OHS continue to suck - dumped several times.
Meant height-wise you monster!
Sink a few for me tonight pal!
Three rounds for time of:
Run 800m (3:30/3:36/3:55)
25 L-pull-ups (all broken)
75# Overhead squats, 30 reps (all broken)
TOTAL TIME=35:21 (11:19/12:27/11:35)
My pathetic ass could only finish 1 round in 18 min. Still have a bad cough that's been around for 2 weeks now. First time doing OHS, only used the 45lb bar, felt really strange and hard to keep balance.
Ran at 7mph at .5% incline
Can't wait to get better at this.
subbed 20 knee tuck pulls for L-pulls.
everything else as rx'd.
OHS's felt good.
this one left me in a puddle for a good 5 minutes after.
My back is wasted from my neck to my ars.
Struggled today, obviously still suffering from the past 3 days - oh to be on the 3 on, 1 off cycle!
As Rx'd but I could only go just below parallel on the OHS, I found if I tried to go deep I could not effectively control the bar? - I put it down to poor shoulder flexibility?
Anyhow all done in 23:08
forgot to add. played an hour of raquetball before WOD and when I was finishing last round another buddy asked if I had my raquet with me. Ended up playing another 30 minutes. now i'm tired
I have to go to assisted pull-up machine to do L pull ups, I sit on the kneeling pad to get the same body positioning and to prevent me from kipping. I am typing this 8hrs after I did the WOD and I am still recovering. I did front squats with 45#. The only substitution that I did not make was for running:-
I know it kind of defeats the design but I put OHS's first and took one min or so rest before them as I lost the bar backwards a few times the last time doing them in a WOD..and about pulled my arm out of the socket!
I HAVE been practicing though and went unbroken with hips well below the thighs.....
All L's solid with feet over knees...broken @12 and 18
Subbed jumping pull-ups & L-leg raises (to try to save my shoulders)
45# OHS (all but last 10 reps of last set, which were done at 15#, after a little tweak to my elbow)
Happy Birthday, Gally!!
Kid's love play and fun competition where scores are kept..(yay! relays!)
The possibilities of crossfit style team challenges are endless.... obstacle courses, (when it comes to fitness) are incredibly engaging for kids.... when you add a team component they'll do almost any exercise they wouldn't normally do.... Round robins...ongoing team standings etc....
I coached high level swimmers and and this was by far the way to get the most out of them the 'GPP' or dry-land portion of their training
No time on this one; did it a bit funky.
Started with a practice PFT 3 mile run at 17:40 (good enough).
Then did the squat and L-pull section of the workout in about 12 minutes.
Just finished the day with some cals (300 pushups, 300 situps) and 30 minutes of basketball.
I second Matt G. I feel burnt out, haven't felt 100 percent before a WOD in awhile. Might be time to consider a few days off.
25 pull-ups (15/5/5, 10/7/8, 10/10/5), 25 legs raises (couldn't do L's on bar)
75# Squats (overhead technique needs more work before this weight is do-able)
time - 27:40
need to do more push-ups, inspired by JSP's 300
PUs done in 6s and 7s, OH SQ done in 7s and 8s, run was 3x3:30 on treadnill. OH SQ is so lame that they were actually getting better during the workout.
800m on treadmill; pull ups and ohs broken sets
couldn't hack it today. Grass drills/pad work with the company for AM PT. No WOD
First round: subbed 55# OHS
Second & third round: cut reps in half for OHS and "L" sits. 29:50. Tough and fun.
hey....I've felt fatigued going into the Wod's also for the last couple weeks too..(first time really in 7months)
Does Coach recommend any overall planning of weeks say of reduced (or altered) intensity to prevent this?
This is really something of personal preference and experience. There are a couple of folks who'll do half-volume weeks (and also take a full week off occasionally IIRC)...personally I've found that 12 weeks on / 1 week off suits me well. As I wrote earlier, I expected this performance drop-off as I'm now in the 12th week.
I'm very much looking forward to just chillin' next week.
Have a look around the Message Board for more info, I remember seeing discussion about downtime in there.
There is a Marine Fighter Squad whose slogan is "The Devil made me do it." A statement which I believe Crossfit should adopt. For there comes a time during every WOD that I think "Coach, that man is the Devil!" Understand I mean this in the best of ways...as do the Marines.
34:08 as RXed
pu's and OHS were broken up but completed
Caveat: I had to reduce volume on the PU and OHS. I could only get 10 PU in sets of 2 (pathetic, I know). OHS were similarly only for 10.
The OHS is really a control issue, I've got to practice these more so I can stop dropping.
Any recommendations on getting better at PUs? Before I started weightlifting I could do 7-10 reps at PU, now I can't even get 3? What's up with that?
Having started weightlifting 6 months ago and biking, I thought I was improving. This workout showed me otherwise. Just because I can deadlift heavy weights now doesn't mean I can do PUs. Must be all that extra fat I'm lugging around!
I'm looking forward to being able to do this workout at the prescribed volume someday.
30 min. I didn't have my stop watch with me so I don't know the seconds. Pullups were jumpups and OHS were at 35#. My first time using an actual weight bar - I usually use the prefab bars and the balance tonight was totally different in a really good way. For safety, I set up the squat rack to catch the bar should it fall (it didn't). Again, Coach B's session on Sunday really helped me out with my form. Runs were at 8mph at an incline of 1.0. Started with CF warmup and ended with hollow rock, v-ups and handstand holds. Found another Equinox with bumper plates - Wall Street. The oly lift platform is on the way along with some plates smaller than 10kg.
pu's - all negatives on rings
ohs - 25# DBs (no barbell)
(Accidentally stopped the watch for the third run instead of hitting the split button, so I added the time for the second run on to the total.)
Subbed tuck pullups for L-pullups because I am still nursing a strained abdominal muscle. It felt pretty good today, so the next time Ls come up I will do them.
I wanted to best 30 min and I am happy with that part. Of course I wanted to be faster, but I am happy nonetheless.
Second day building back into CF, 1 more work day and its full power. First time really doing weighted OHS, 75# first round, 45# bar second and third.
A bad night, no excuses!
Only did 2/3 of the WOD, 800m run and OHS.
Feel I need some time to let the pain in my elbows subside. So will back off the pull-up related exercises.
The run sucked, as always for me. The OHS I loved, and could do all day. Ass deep, hands wide, shoulders way back.
Need to get my elbows straightened out. The one day off in between 3 days of minimum 1, often 2 workouts a day, just isnt enough to recover from the pain.
bypassing this one/feeling rough after the recent
mass quantities of deadlifts and various fun events.
-picking back up tomorrow
23:15 for just two rounds. then it was Muay Thai time.
as rx'd with ring L-pulls
3 x official crossfit warm-up
Had to run to three different locations in the gym.
Then did 25 x 1.5 pood snatches
5 x (2)1.5 pood clean
25 x 1.5 pood snatches
5 x (2) 1.5 pood clean
Was going to run another 3 miles for the cardio piece, but the body wouldnt go. HAve an excellent night.
Finished in 40 minutes. Not a very fast showing, but really worked on the form. I just tried to picture coach Bergner standing behind me doing the OHS's. I didn't feel strong, but it was the first time I was able to complete OHS.
pullups were with knees tucked
75#s as required for squats
1:08 (that is an hour and 8 mins)
13khr on treadmill
12kmhr on treadmill
OHS, 10, 4, having problems so changed to bar only
for 6. Was going to stop but decided to keep goins with sub's
11kmhr on treadmill
L's changed to L-sits 14,6,5
40 Squats ( no weight )
yesterday's marathon linda took it out of me, restday tomorrow
Time: 30:00 dead on.
Used 55lbs for the OHS.
Did ring pulls for the pull-ups.
Did it all outside at the track, it was great.
very eloquent... now what was your time? ;)
stay alive.. get back.. and i got some work for you. It gets better and better.
lower back tighter than a steel belted radial from yesterday.
pull ups - half Ls
Ugh. That was brutal.
Technique for pull-up L's: Near the bottom of the pull-up if you drop a leg to stop the swing, then bring it back up to an L the rhythm seems to improve.
Brand X Crossfit/KB Warmup: Cindy - 9 rounds* in 20 minutes, 21:50 for 10 complete rounds. Those Annie Sakamoto arm swings really work!
*With Unassisted Pull Ups and 6 rounds of pushups without knees.
I think I might have been using a teeeeeny tiny push off on the later rounds of pull ups. I had one failed rep and repeated it just to keep myself honest.
60 no knees pushups is quite a feat for me but I think I'm gonna pay for it tomorrow!
woke up w/ a very sore back and realized that if i really want to do well on my upcoming PST, i need to start focusing on PST-specific work and lay off the WOD. today i did a single sets of pushups, situps, and pullups...about 60% of what i want:
then went to the pool and did 1000m of sidestroke work including a 450m in ~6:55...not too shabby considering my last PST time was 6:53 and i was beat up today. finally, immediately after my swim i ran 1.5mi in about 12min. pretty good day considering.
Put the crew through a team workout. Lots of weighted relays, downed partner drills and "log" (135#barbell) drills. They had a blast.
Me- Btw=150. Strict L's with pointed toes and a mix of pronated/supinated grips. Quoth the coworker "why is your face still so red?" I did not have a blast.
30:20 All L-ups done on rings. This was hard work.
46:23. First WOD in about 3 weeks. I had to eat a half dinner (family obligation) right before the WOD, and it had a lot of cheese in it, so I got the dry heaves 3 times. Cheese and milk mess me up for some reason.
done this on friday because I had a stomach bug on thursday
felt really slow on the runs and the ohs really pulled on my back
OK, great workout....yet i suck.
.5 mi runs as Rxd
15 regular PUs x 3 : due to pulled solarplex on btm left side from last L-ups routine.....guess i didnt warm up enough. needless to say, i've been warming up including situps all the time since.
20 OHS w/50# : first time doing them, felt wierd, could have gone down further, but good balancing muscle build.
Time : 31:15
I was pretty pathetic PEP. I think I looked like Arnie Johnson's old character on Laugh In doing OH squats. Subbed pull downs for the PU's - L Intercostal AB's still on fire (OK, I'm out of excuses...) Kicked my butt on the run @ 12.5 mets ea. 800 M. Finished in about 34 minutes and 22 sec, based on the treadmill clock.
OHS started at 75#; round 2 was 65#; round 3 was just the bar because someone snuck into my rack when I was doing the pu's. I thought the time was horrible, but looks like I'm right where I belong; fair to middlin'.
Ran first round, rowed second round. Third round, I ran. . .I ran so far away. . .I just ran. . .I ran both night and day. . .couldn't get away.
Workout as follows:
Run (~800 meters):3 minutes and 22 seconds
3 minutes and 35 seconds
4 minutes and 10 seconds
L pullups (saggy at that): 11,9,5; 10,8,7; 10,7,5,3;
Overhead squats (50 kilos): 20,10; 20,10; 30.
Bdw. 85 kilos
Time: 30 minutes and 28 seconds.
38:00 3 rds
25 l-pullups 1st rd 25 lpullups 2nd rd 25 tuck pullups 3rd rd 25 pullups
20 ohs for 20 reps@45#
Did the "workout junior" version.
21 leg raises from blocks
20 OHS with 75#, 25 reps last round
Did an extra 400 run after.
Okay so I am recently new with the cross-fit. My boyfriend absolutley loves it. I think it is great except for one thing... the running. I was not made to run. Any suggestions on how to improve the running for which I really suck at! Thanks;-)
I wanted to add that I left my first legible reverse Crossfit.com stain on the floor. I was so proud. I need to put some chalk down first next time, though, so it stays there a while.
You can't get much worse than a 250 pound man in boots running slowly around a gym and periodically bending over trying to puke. I'd just get it done any way you can, in any amount of time.
a day late!
.5 mile on TM...2 cycles @ 6.8mph last was a walk/run 3.8-6.8 (not a runner by I know it's good for me)
PU on gravatron (poor upper body strength)
100# assist 12/8/6, 120# ast 15/10, 120#ast 12/8/5 (I suck at PU)
OHS 65# 15/15, 20/10, 15/15
this stuff is kicking my butt...but I feel so much better once I stop.
wARMUP hindu squats 35 reps
3 rds for time:
bike 1 mile
L-pull-ups 25 reps
overhead squat 30 reps (45#)
try subbing stationary bike, rowing, or other cardio exercise.
For example, for this WOD I subbed 1 mile on the stationary bike at about level 2 or 3 difficulty. 1 mile=1600 meters...which is double the run distance of 800 (biking is a lot faster than running).
This was harder than it looked on paper.
wod as prescribed.
3 rounds of:
* run 800m
* 25 L-pullups (all sets broken)
* 30 OH squat @ 75# (full depth a2a, rounds 2-3 broken)
time = 29:51
gotta get to Louisville and watch Barry!
26:26 as Rxd. I have to work on my pullup form, not quite getting all the way up and down.
65# OHS. Thrilled to beat 35 minutes...
33:00 as follows:
Sub'd rows for runs, did OK
Did 30 progressively slower and wimpier L pullups round 1 (forgot prescribed reps), 20 for round 2 plus 10 tuck pu's, 20 only for round 3.
Sub'd 50# for 75# for OHS, did OK. Can go up in weight next time.
Back feels a little tight.
A day late:
0.25mi run on treadmill
sub'd 90lb lat pulls for 1st round, then jumping pull-ups
pull-ups broken all over, OHS just broken a little.
time ~ 40min Sheesh!
finished with leg raises, L-supports and handstand practice
as rx'd except 2nd, 3rd set of pullups were not L's
L pullups on rings, broken some.
OH squats unbroken rd. 1 & 3, lost the balance during the second round, though. (18-12)
Also, did 128 swipes thruout the day w/2 25lb clubbells, and today's handstand WOD. Time for bed.
with 20LBS OS
Good form on L-ups and squats.
Next time maybe 30LBS
Worked out last night after picking my son up at the airport from his training. About 19 min for just 2 rds. The gym closed at 21:00 and I didn't get there till 20:00. Warmed up with 10 min walk on treadmill at 15% incline plus stretching, pull-ups, dips, sit-ups, back hyper ext, and OHS. I read on T-Nation that walking at a high incline really builds your calves. My legs are a bit bigger from CrossFit, but my calves have not gained any size that I can tell.
1/2 mile runs
25 ohs 65#
Heather, if you want to get better at running, then you need to run. I have read a book or two and have looked at the internet on and off and there is lots of good advice out there. You can use the search function from the main CrossFit page and I am sure lots of good advice will come up. Some CrossFitters have been doing "pose" running but I don't know anything about it.
34:36 as rx'd except ran 1000m each round on accident. Maybe I should pay more attention next time. Oh well, if you're going to be stupid...
used 55# OHS
I've been working too much lately,and time off spent climbing. Got up early before work to try and find my groove.
Rack Jerk 89x5,94x5,99x5,104x3,109x3
Three rounds for time of 34'15"51
Run 800 meters
50 pound Overhead squats, 30 reps
really enjoyed this one. Pleased with the OH Squats but had to break each set into two of 15.
Three rounds for time of:
Run 800 meters
75 pound Overhead squats, 30 reps
Making up for lost time BW=210