November 25, 2009
400 meter Walking lunge
Post time and number of steps to comments.
Compare to 071216
Benjamin Tate, South Lake Tahoe, California
A Conversation with Dr. Barry Sears, Part 1 by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Tanya Wagner, CrossFit Games Event 6 video [wmv] [mov]
Posted by lauren at November 25, 2009 5:00 PM
This WOD is posted underneath 091124
This WOD is posted underneath 091124
I think it is in the wrong place.
Goddamnit. I just made up Sunday's BW Squat / Burpee AMRAP today. My legs are going to be useless tomorrow...
oh God.... Noooooooooooooooooooooooo!!!! My butt hurts just thinking about it!
Going for as few steps as possible on this one.
about how many lunges is this? i don't wanna be "that guy" doing lunges in the street.
Love the picture and love to be one of the lucky ones who also lives by glorious Lake Tahoe. I am so ready to strap the boards on and reap the rewards of a crossfit trained body!
ouch ouch ouch, my rear is gonna hurt after this!
I am 5 feet 10 or 11 and I measured a couple of steps and calculated my average step. It was 90 cm which means about 450 steps.
anywhere from 450 to 500 is great
thanks Arnar Freyr Magnússon!
I didn't want to have to drive to gym for this. I can do it outside. I like to fit in lunges whenever I can as It will help with my tackling.
Somebody replied to my question the last time this was an issue with lunges, but i forgot what the distance was for the walk. I'm 6'4'', anybody give me an estimation how step count?? Greatly appreciated.
im sorry could you repeat that? i thought you said "400 meters walking lunges"...i know i must have misunderstood you....
One Benny to another: I'm 6'2" and last time I did this on a measured track it was 362 lunges. I went for max distance with each step and it took about 13 minutes.
And I was sore for the whole G**D*** week.
I know a few of you have experience with rahbdo- I was wondering how long it took to 'settle in'.
I over did it on Saturday. It's now Tuesday evening and I'm a little concerned.
Does it take a few days to manifest or am I out of the woods?
hahaha this is going to b fun! benched tonight with a buddy and he said he would do my workout if i benched haha sucks for him
Wow, it'll hurt to sit after this one. This is what I love about main site WODs; so simple, so effective.
HG- You are too funny.
Be bold and might forces will come to your aid.
yum yum, i will lunge;
it will be more enjoyable than eating fudge
good thing i didn't go with the burpee/bs makeup. instead did the crazy HSPU wod.
My legs will definitely be crap tomorrow. YES!
PXT Cody- shoot me an email- my culprit WOD was on a Friday, and I slowly worsened, didn't get bad to consider the ER til Wednesday. I didn't have pink or tea colored urine either.
I guess Coach doesn't want any of us to be too comfortable sitting at the Thanksgiving Day table... har har.
I actually can still remember the last time I did this. I will probably be done through the entire weekend after tomorrow.
from the comments i've read, i may have answered my own question. the fewer the lunges, the tougher the workout. am i correct in this assessment? are we shooting for max distance per lunge or max lunges per 400m?
I am about 6'3". I measured my average lunge at 4', give or take a few inches. I am going to have to look really cool at the gym just lunging back and forth since I don't have access to a track and wouldn't want to see the calamity ensue if this were attempted on the treadmill and don't need my neighbors calling the local loony bin as they see me lunging down the block. I am estimating that I will have to do approx 330 (1,312'/4' per lunge) lunges to get the 400 mtrs. Hope that will help anyone.
The Dr. Sears video link is broken/404 not found
HAHAHA!! Ohhhh, F$&% my life...
CFOKC did this one last week. Took me a slow 16:35 and still brutal. Butt, groin, thighs, bloody knees...Happy Thanksgiving.
PS It is for time so it doesn't matter how many lunges you do! If you are concerned, it is better to pace out 100m and do it 4 times....for time.
CROSSFIT SNOWBOARDING: do a burpee every time you wipe out. Overhead clap or frontside grab on the jump. Who's with me?
I was at the Games this year but it wasn't until just now watching this snatch video of the ladies did I realize how much their form is desperately needing coaching. I didn't see a single lady with a proper set-up (knees out, elbows out, knees TOUCHING forearms, chest up high high high) before they started pulling it off the ground. Some had no set-up at all. These ladies are clearly very strong, but it's not reflected here because, unfortunately, they don't know how to snatch.
i think most of us would have been doing well just to get out of bed that day after what they all did on saturday. i'm sure they were pretty stiff in the lower back. maybe you can post some video of your perfect snatch.
This is going to make my body cry all over.
My wife used to run our Flight's PT when we were stationed in Turkey. She was programming Crossfit without knowing it. One day our workout was one lap (400M) of lunges, right leg only; run a lap, one lap of lunges,left leg only; run a lap. Talk about a killer workout. Starting to run after 400 M of walking lunges is darn near impossible.
Knee touch each rep.
I/we didn't count reps.
almost 2 months of CF...may have nightmares about this wod...def gonna injure something if i try to play "beat the clock". Just get through the 1/4 mile and don't let ego get you hurt
finished in 12:00 on those nose. 20 20' lengths in my basement. Not ideal, but 400m.
tonights wod alone with the bar in the globo focusing on form
Gonna map my 400m for tomorrow. My@ss hurts just thinking about it!!
Ken C--what about the horrible bails? Also due to stiffness? Maybe admit that there were some form breakdowns and ease up a bit? And maybe lay off the ad hominem?
11:05 as rx'd
Desert Park down to footgate and back
351 steps, ish
#42 i think your math is a little off in thinking that 400 feet is 400 meters, 400m is more like 1320 feet, i think you're about 46 laps in the basement short
has anybody tried this on a treadmill?? Is it safe?? Would a treadmill make it easier? Seems to me it would be easier. Any responses before tomorrow afternoon would be helpful for a newbie!
I agree fully with you, and I attest the lack of technique to two things, most affiliates program their own WODs and wether they mean to or not leave out the harder movement (such as the snatch), the other being my only criticism of .com programming, those of us who follow .com get about 2 encounters with the snatch every 6 months (aside from what we do to practice on our own).
John @ 48, skip the treadmill. You're going to need breaks. The 1st 100m will be "what's the big deal?" But by the time you're finishing the 2nd...you're going to want to die. But, you know, in that adorable Crossfit way.
You're better off doing standing alternating lunges, in the 200 steps per side range than messing with anything with moving parts.
#48 john vanwey:
I'm a noob, but I wouldn't think that was a good idea. You don't have much room for error. After a few hundred meters, it gets tough to stay balanced.
What i do with limited space is just measure out like 10 or 20 lunges, and figure out how many of your lenth lunges it would take to go 400 meters. You can do it that way in your hallway if you have to.
Just my 2cents.
400m lunges....looks like I'm going to need rails installed in the crapper again...
The snatch event sucked, flat out. It was supposed to test power, not strength. But the way the snatches were bastardized and the 'overhead anyhow' rules were applied, it ruined the event. Who cares if that means the heaviest legit snatch for men was 175lbs, as long as the same rules apply to everyone, it wouldn't affect anything. If they wanted to make it a max weight overhead event, not a snatch comp, then call it that.
whenever I walk or any excercise that puts weight forward on my foot, I get a pulling/tightness in the very center back of my heel. It's been there for about a week or two. Any one dealt with this before?
just be thankful it's not 400 meter burpees
Or what was that WOD...400m lunges and thrusters along a track?
The snatch event was one of my favorites to watch at the games this year. Yes, technically many form faults, but as it's been stated in other places, this was not an Oly event, it was a Crossfit event. Truly great efforts! Exciting!
Love this workout! Body seems built for lunges... did it by a lap pool.
10m 53s - 361 lunges.
how are you guys determining how far 400 meters is?
#59 Ant, mapmyrun.com is great, it will give you distance on the ground.
The other way you can do it is to take one lunge step and measure your distance covered with a tape measure or ruler. Then divide that distance into 400m, and take that # of steps.
9:49 as rx'd
* 363 steps
* first 100 consecutive, then sets of 20.
This method is how recon troops learn to measure. Simple, effective, and you can take it with you anywhere.
1. Using a legit measuring device like a tape measure, mark out ten meters on the ground.
2. Important: Use your most natural stride, free of the influence of other people or any unusual effort or circumstances. Count how many steps to cover the ten meters. Test this many times. Now you've got a basic number, a ratio of steps-to-ten-meters.
3. Go to a high school (or other) 400 meter track. If you need someone with a little experience to show you the marks and explain which lane will get you exactly 400 meters (or 100, or 200), so be it. But test your stride count on the 100 meter distance - and depending on your determination to learn this skill, test it on 200, 400, etc. The more tests, the greater your confidence in your stride count.
With this experience, and periodic re-testing, you will get a good sense of how confident you can be that you can walk a distance, count your steps, and estimate the number of meters.
From my experience, I know too well that stride length can vary significantly between people of equal heights. Your --pace-- also makes a big difference, you must learn to use a consistent pace.
Sure, this method involves time, effort, and higher cognitive skills like counting by ones (across time domains as long as a few minutes, no less!). But it has been extremely valuable to me and definitely worth learning and maintaining.
This workout seems pretty weak for a seasoned crossfitter. Is coach giving us a break before the holidays? I might tackle this WOD with a couple of 25# dumbbells to add some difficulty
#63 - you do that. and report back to us how you feel the next day. :)
392 lunges, time 12:03 min.
When I tried to job the 400m back to the gym, my calves and achiles cramped so bad my big toes were curled over in my shoes and I had to use my hands to flatten them out!
Going to do this on a basketball court. 15 times lengthwise. I'm still a little sore from the Backsquats earlier, this is going to hurt.
Going to do this on a basketball court. 15 times lengthwise. Still a little sore from the backsquats, this is going to hurt.
Hah I saw everybody commenting on steps and I was going to comment: ~14 1/4 laps on the basketball court Simon beat me to it. Ah and of course getting a "great" nights sleep before this...at least no school...
Good luck everybody. Now the question is, what is the thanksgiving workout going to be...
Warm Up: 400m walk
WOD: As required - 12:21
Cool Down: 800m wobble and stretching
Need to think of my plan for Thur-Sat since I will be traveling.
1/4 mile walking lunges, in the rain on my birthday. It really doesn't get any better than this. 18:34
ass on fire
I imagine I will have to have my Thanksgiving meal delivered to me being I won't be able to walk to the kitchen to get it after this!
Third week crossfit.
5'10, 198pb, 42 yr old.
450 walking lunges, strict: 21:51.
Four hours later and I still cant control my descent down the stairs !!
12:42 with 360 steps - this is going to be painful tomorrow! Before that I did weighted pulll-ups and ended up with 105# for one. Not a PR but the same as my last time!
My Thanksgiving workout will consist of multiple reps of two handed food and drink to mouth until beyond full followed by a ten meter waddle to the nearest comfy chair/sofa then about 1-2 hrs of intense horizontal do-nothings.
In High School my favorite Thanksgiving afternoon was a 6-8 on 6-8 tackle football with the neighborhood buddies...kind of like those Favre Wrangler commcercials. At 47 I can't get any of my current buddies to take me up on it, guess I'll have to find some 18-20 year olds to beat up on.
And every step after the first 100 was miserable ;)
And every step after the first 100 was miserable ;)
Anyone on here from the Duluth/Norcross, GA area? I just found a Crossfit friendly gym in an old cinder block facility tucked away behind the Duluth HS. It's called Quest Gym. They currently cater to the power and olympic lifting crowd but have everything a crossfitter could possibly need except a C2 rower which they are going to get. The owner told me they will officially open as a Crossfit facility around Feb/March. Their other business is a distributor of weight lifting and nutritional products.
I'm very exciting to have discovered this place as I'm sick of working around the Globo options.
Let me know if there's anyone interested in a crossfit training partner in the Duluth area at Quest Gym. I'll be there at 6:30 am starting Monday.
400m walking lunges 11:39
I did 400 lunges for time instead.
11 minutes flat!
I Started with some double under for warm up.
I did it in 15:10 and it looked like I came from prison when I came to school this morning. It was hard.
Not cool I am already walking like my legs are made of wood.
Just finished. 392 lunges. 16:45. I too am walking like I just came from prison. That was the opposite of fun.
Ouch! Just seeing our Thanksgiving Day WOD for the first time today (Japan time). I'll rest easy tonight knowing that the feast won't go straight to my hips, thighs and butt.
Just did this yesterday along with the strength wod. Added 15 box jumps every 100m for good measure.
did four 100m straights
9:29 as Rx'd with 325 steps
TM - 223
(M/24/163lbs - 5'7") Krak
422 steps - 10:37
17:59 -too many steps to count!
400 meter Walking lunge
7:50 mins 410 steps
Awoke muscles I never knew I had. Cramp in you bum cheeks ?
Seems like it hasn't stopped raining in over a week, so I got absolutely drenched doing this at my local track. The weather is so bad here is makes Forks look like the Costa Del Sol.
Elaine, can you do this on the treadmill ? :-)
done barefoot on a muddy, flooded costa rican soccer field in jungle with the humidity and heat. love it.
400 m mapped on google earth.
Either I went a lot further than 400 m or I am going to call BS on anyone claiming under 350 lunges for this (unless you are 6'6" or taller). I took some pretty long lunges and came in at 370.
seriously? google earth can map 400 meters? what about in costa rica? or is it only in the good ol u.s. of a.?
Did it this morning after formation. The walk back to my car is almost exactly 1/4 mile and God bless the Army for marking out 1/4 mile increments on almost every straight stretch of road. I wasn't timing exactly but it took right around 15 minutes. I sat down in the car and started it up but then I turned the car off. When I put my foot on the clutch and pressed my leg was shaking uncontrollably. 15 minutes of walking around later my leg was still shaking but I had enough control to get the car home. It's 30 minutes later and I'm still having a hard time walking. Joyous Crossfit!
oh yeah this one hurt
Had no room for this one and had to improvise, could only do 4 steps at a time still if my math is correct I got in 130 meters in 12:22
have to do better next time, I think the fear of not being able to walk in to thanksgiving dinner tommorow may have caused me to ease up a little bit, I mean, I got in like twenty more steps after the shaking and crying started but really come on who gives up just because of a little dizziness and blurred vision...:)
For what it's worth, I tried this one on a treadmill this morning with an incline of 5% and a rate of 2.0 mph. I added any distance covered for breaks to the end of the walk in order to get a "truer" distance of 1/4 mile.
I would not recommend doing this. Balance wasn't an issue, but it felt like it would never end.
First time doing this wod.
Forgot to start counting steps for the first 200m. The last 200m took 200 steps...so I can assume I took ~400 steps total.
14:57, 420 steps.
ROM: 90 degree angle at both knee joints at the bottom of each lunge, slight touch of the knee to the ground on 90% of reps, full hip extension after each step. Done at the local school track.
I had glute cramps for 20 minutes after doing this. I'm going to be sore for a week!
How are some of you daddy long legs peeps completing this in 360 or less steps is beyond my comprehension! I guess at 5'9 I'm short!
I live in the middle of Cambridge, MA USA and google earth claims it can map it... While the area I lunged around looked about the size of a 400 m track I am not absolutely sure of the distance. If anything I think I went a bit over.
14:46 as RX'd. No idea how many steps.
Scaled to ~ 250 meters. Did 210 lunges in 12:29.
Just a typical day on the mountain for a tele skier, of course that does not mean it hurts any less.
Outside on a GPS measured road, knee not quite touching the ground.......14:54....think thats slow, check the elevation.....
subbed front squats
230x ---- knee felt odd, called it here
9:44, 360 steps (last time 11:19, ~355 steps)
This was painful while I was doing it, it is painful now and it will cause even more pain tomorrow and the day after tomorrow.
"The degenerative prozesses after excentric training reach there maximum 2-3 days after the workout and may take up to 14 days to fully recover."
Didn't have the means to measure the length this morning, so just did a bunch.
400 lunges - 11:30
450 lunges - 13 min
Will certainly be sore, and walking kind of goofy, but feeling ok. My arms really enjoyed that break.
I just couldnt get going. Legs way too sore from make up back squat/burpee WO and just didn't want to force the issue. Did weighted pull ups and light trail run.
The 400 m lunge is something I can do at the gf's family's house on Thanksgiving though. Will do it tomorrow no matter how sore...or hungover.
did 500 lunges...must have gone too far since I am 6'3", shoudl have been less steps...did not time it, though it was about 15 min.
Didn't count steps.
So I thought this WOD was going to be a walk in the park. I was mistaken.
364 steps 13:53.
18min as rx'd. Didn't count steps, but distance was correct.
30 x50lb Kettle Bells Swings
10 x 95lbs thrusters
15 x 40lbs weighted pull ups
15 x 40lbs weighted dips
2 mile run on treadmill.
Ahhhhh.. warmed up and ready for work.
As Rx'd 10:59
Knee to ground and full stand up every lunge
One of this WOD that looks easy at the first sight!
380 steps in 11min05
And I can barely climb my home stairs
11 minutes 400 long steps
Snowed in and couldn't make it to the gym for the Squat/Burpees workout so we did J.T and obliterated shoulders and tris. Of course the shoulder workout came up next, so we did the Chipper from the 09 Games instead. Killer. Legs now destroyed from the 300' lunge with a 45# plate. This should be fun.
14:05 probably around 385 steps.
did 200 lunges + my daughter in my arms (11 k'g)
Ouch, hurts to sit. Even more to get up and walk.
Think I was near 400 steps, lost count. Time was 12min something.
Didn't count steps
Holy Lunge around the track Batman. Not as bad a I expected...more of a mind game than muscle pain. I counted 340 lunges- give or take a few.
400m walking lunge on track 13:32 good luck on counting steps.
359 steps in 25:59
m/36/170#/5'11" -couple months into getting back in shape.
Devil on shoulder told me to quit at 200 steps (he said "scale it down, it's still a great workout). Pleased with myself for sticking it out.
13:44 - HS track,lost track of steps, full depth and stride throughout.
finally somethin' for the tall folk
Still working on the PTTP program. Just finished week 5, a couple more to go until I can get back to the normal programming.
After my lifts did 200m lunges, 8:18
#51 Shakura, hilarious man. We've all been there.
1 mile Bike ride
Modified CFWU x3
:14::59 352 strides
Slower and about 30 more steps. Legs are feeling "HUGE".
Bone- Definetely need thode Zumbas bro.
Get some, Go again!
knee kissed ground almost every time. I hate tile floor.
13:22 438 steps
thinking i was a tad short of 400m. Getting the Icy Hot ready.
i don't wanna know how my legs will feel over the next couple of day. Nasty...
But i'm proud of my time. The first time for a Wod like this:
(slight incline hill involved)
it was either 360 or 460 steps...I lost track!
Outside in recent harvested corn field.
Ground was soft for knee strikes but it, corn stalks and cobs made balance more difficult.
Probably slowed me down and decreased my stride length.
Oh and didn't care what the neighbors or passerbys in cars thought.
Subbed 200 m
Sore legs from squats and burpees 36 hours ago.
14:49. How many steps....At my age, I'm glad I didn't get lost! How many steps,really.
15 mins exactly for 400 steps: 40 times back and forth across my house or thereabouts.
wu 10x3 squats
16:18 389 steps
070828 19:50 424 steps
I did an estimate time - 30 minutes for my lunges. I was doing it on a track at the gym that had other people walking and running - took my time since this was my first time.
I did the RX'd though.
Legs aren't feeling to bad!!!!!! yet.
we did it at crossgym! (crossgymaux.com) so cause we hadn't any possiblities to mark 400m, we did 400 walking lunges!
lost count on the number of lunges and i estimated the length, but based on my time it sounds like i eyeballed it pretty well.
12:40 about 384 steps
tightening up everywhere
9:46 @ 399 steps? - miscounted at 240-something
My posterior kinetic chain likes these WODs (did 7 rounds BW squat and burps last cycle)
9:46 @ 399 steps? - miscounted at 240-something
My posterior kinetic chain likes these WODs (did 7 rounds BW squat and burps last cycle)
I did the Rx'd, completed 378 lunges. Legs will hurt in morning, HOOHAH!!
Intended to do 1/4 mile, but ended up only doing 1/8 mile.
214 steps, 8 minutes.
Do this barefoot, which for my long toes means I have to have some push-off with the back foot, which SHREDS the top of my feet. Had to stop for the pain before I crippled myself for the next few days.
I know I'm gonna have trouble going up and down stairs/standing up/sitting down the next couple of days. The first time I did this 2 years ago it took me a good week or so to recover.
Ran ~2m to our university track to bang out the 400m lunges... had plenty of time to think about how dumb this was on the 'run' home...
17:24 as rx'd, approximately 410-420 steps... somehow lost track after ~360 steps when I was getting excited about finishing... this was like trying to count the licks to the center of a Tootsie pop!
Killer workout! Thanks Coach!
I did the Marine Corps Fitness test today, instead. This is my one year CF anniversary so I thought it fitting.
Here we go:
PU (Dead Hang) - 20
Sit ups in 2 min - 65
3 mile run: 27:45 (I usually row - amazing how much of a difference the impact makes. I could have rowed this in 20 minutes easy)
Total Score: 207 (2nd Class)
Not really please but it was the running that did me in.
11:00 /368 steps +/-
Did this on the beach. What a burn!
12:16 360 steps
10:27. 473 steps. I don't know how I'm gunna be able to stand up after thanksgiving dinner. Wow
At the track:
9:31 (361 steps)
15:45 didn't count steps.
wimped out on doing outside so did a small (approximately 84m) track did 5 laps (approximately 421m) 11:32 last time 400m in 13:27
sandbag turkish get-ups & squats 90.5lbs
scaled to 250 meters in 9:45 Just enough for me so won't be able to sleep tonight..lol
Scaled to 216 in 9:24
cfwu before that
Thanks to Woody for getting me through this one. I had severely underestimated the pain factor.
After 3 hours in the woods logging this morning, I did a shortened version: 200 walking lunges in my cutting chaps and steel toed boots. No, I didn't carry the saw.
Day 4 of this. It hurts so good.
Couldn't mark out a 400m course but my stride is approx 1m so I did 400 in number like a lot of other people. My time was 25'11" for the full 400, all good reps.
After 150 or so I didn't think that I would make the distance but it's amazing what your mind can power your body to achieve. People have been poking fun at me all afternoon for walking like a drunkard though!
14:18 and almost brought to tears by the end. Good luck walking tomorrow.
Holy crap! Ditto Dave #184...
14:17 (on a treadmill - oilrig isn't long enough to do 400 m anything) and stairs make me want to shoot myself.
19:03, didnt go for time, didnt count steps....i must be feeling lazy today!
I'm a newbie. I keep seeing the acronym "RX'd".
What is that?
it basically mean as perscribed. doing the working with no modifications from the websites workout
426 steps up a hill... i was shaking at the end
374 steps around a high school track
Great deal on the Boston Groupon site if you want to pick up some half price home gym gear ($50 for $100 worth of equipment)
18:39 and 290 / 300 Lunges
Rx'd; as Rx'd: As prescribed; as written. WOD done without any adjustments. - a great way to find out what stuff means is the FAQ on the leftside panel -Joseph
Thanks Coach, good holiday travel WOD.
400m lunges, measured
13:46 (360 steps)
Holy lactic acid Batman!
16:15 359 lunges
(Last time was 14:28, 360 lunges - I guess my stride is consistent.)
9:00 time trial from CFE warm down
400m lunge. 21:30, 410 steps, appx dist according to gmap-pedometer, 0.423km.
should feel bad tomorrow.
as rx'd (13 laps around my basement)
Around 15 min.
No way could I have kept track of how many steps; was too occupied with just finishing.
16:33, 357 steps
DND Working swing shift
Did Kettlebell swings and hand to hand drills with 1.5 pood, 100 reps
400m mapped around street, window cleaner passed me twice. Not sure on steps between 410 and 420. Popped finger yesterday has given me a swollen hand so thankful not to have to lift, legs are feeling worse than finger now though!
Time 18:54 (paid price towards the end for sight incline at start)
13.5 laps of exercise room (1 lap = there & back)
- held BodyPump bar overhead for stability
Did it at the HS track so I know it was exactly 400 M.
Came out to about 428 lunges for me
well, i forgot to look at my watch and lost track of my steps. i think i was around 18:00. i also ran 400m before and after
18.52 as Rx'd at Space Coast Christian Academy
30 x50lb Kettle Bells Swings
10 x 95lbs thrusters
15 x 40lbs weighted pull ups
15 x 40lbs weighted dips
2 mile run on treadmill.
as rx'd (on a treadmill): 12:27
wow my legs are jello!
As Rx'd 20 minutes, 388 steps
Well it looks like I cheated here. I did my math wrong. I have a 50ft mark in the middle of the road. There and back =100 feet. Math is good so far. So 400 meters = 1393 ft rounded up. I did 6.5 laps so I only did half of it. That sucks. That took me 10:56 and my legs are FRIED!!!!!
Today is my last day to access a weightroom this week, so I am postponing this WOD and will likely do it in the form of telemark skiing this weekend.
OHS 4x5 65-85-95-115
BS 3x5 225-225-225
DL 3x5 315-315-315
Buy in: row 3x300m hard, 200m rest, 3x5 box jumps 35" box (FUN FUN!), 1-arm db swings, HSPU practice and progressions.
Cash out: Isabel scaled to 85 lbs. 7:30, done as 10 sets of 3 starting every 45 seconds.
I did 4 laps on a football field and just did the conversion online (365m): 9.27, 333 lunges
rx'd 350 steps a little over 400m 17:38. jfcom
Once around a track.
400 meters, 399 lunges but evened it out with 400 to make it even. Around 10 minutes.
Stopped on my home from the gym at a track.
Used same route as 2 years ago.
9:18 PR (1:37 faster than in 2007)
400 meter walking lunge in 13:21.97. Didn't count the steps. My quads burned on this one. A lot more than my butt did. Does this mean I'm too quad dominant in the lunges?
16:31 as rx'd
7:28 as Rx'd. Old guys rule!
rx: 11:24 352 steps
34 yom 220 bwt
wod as rx'd
time: 14:24 (pr by 2:16)
cfwu x 3 x 15
as rx'd: 17:16 (393 steps)
312 steps, 19:56...i collapsed at the end of this one. bring on the thanksgiving workout so we can have a rest day!
Oh my god, I truly underestimated the jelly feeling that I'd have in my legs when this one was done. My staircase looks like Mt. Everest right now.
20:03 outside on the wet street. Fun fun.
In the rain at the track. 17:35, not sure of steps.
Did 360 steps in the basement after measuring my stride @44". Back and forth, back and forth. I felt like an expectant father outside the delivery room. A very, very strange expectant father.
417 steps at 18:21
as rx'd: 11:53, 443 steps.
367 steps 15:08
Pretty easy workout today.
did on treadmill..
got a little overzealous and
followed with a bunch of squats.
by that time, figured, might as well. I'm already here.
400 something steps?
did this on a basketball court... had to walk it 14 times. I was presuming that it was 94 feet from one end to the other... 94X14=1,316 feet which is 401.1168 meters.
Not sure of the exact distance or steps, but it was in the vicinity of 400 meters. Done on my lunch break, next to the train tracks.
Distance calculated using mapmyrun.com.
CG E-City CrossFit
Time - 19:02:18
Steps - 353
Done around a brand new quarter mile track at Ft Benning, GA. Glutes down will be killing me tomorrow I'm sure. Feels good now though!
New to Crossfit, this being the first workout I could do as prescribed.
I didn't have a track (and it is raining) so I just did 400 reps (on a 400m track it probably would have been a few less).
22:51 and it really sucked. I've been doing aerobic work for the past 3 years or so and lost all my strength. Time to get back in shape.
6:54, did only 200m due to incredible soreness from the burpee/squat workout the other day plus have the big turkey bowl flag football tomorrow morning. PR is 14:00.
Time: 12:12 263 steps - Being tall has its benefits
First time posting. Been doing crossfit for about 4 months and love it. Didn't think much of this workout but now after about 4 hours of doing it, I have a feeling I might not be able to walk tomorrow.
412 lunges both legs
Cant take the stairs, this is gonna hurt tomorrow.
W/U: 400m jog.
As Rx: 11:13 (398 lunges).
C/D: 400m backwards jog.
New PR by 1:55 (and 2 fewer lunges). Done on outdoor track (50F, 63% humidity). Back knee "kissed" the ground on each lunge.
Surprisingly, my legs felt pretty good immediately after this was done. Not surprisingly, my legs felt as sturdy as jello when I returned home and got out of the car. Not looking forward to the pain I'm inevitably gonna suffer in a couple days! :)
31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Handstand push ups against wall to 4.5” stack x 1,1
As rx’d: 19:25, ~ 350 steps outside
Foam roll after
Compared to 071216: 28:52, ~ 450 steps inside
420 steps in 18:12
18:17 and 290 lunges! Ouch!!!
Snatches are just amazingly cool! And yes, amazingly is an actual word.
18:17 and 290 lunges! Ouch!!!
324 steps in 15:00
326 lunges in 10:26
383 steps later plus sore legs and a sore butt...great WOD
23 / M / 5'9" / 135lb
Did the burpee/back squat WOD today, scaled to
15 minutes of
.75 bodyweight backsquat (100lb)
2 rounds plus 25 burpees plus 2 squats
386 steps in 34min. Third day of crossfit. Used 25lb weight on first and last 100 meters. Still sore from previous two days, why not add the legs to the mix. Awesome stuff though. Whats in store for Turkey Day??
13'23" - hurt my knee cap to scrape on the concrete so I moved over to the grass. no clue how many steps
pr by 4:32
Last time I did this for fun... is that weird? Anyway... indoors this time and not in the middle of 90 degree weather which dramatically helped my time.
7 jumping muscle ups (pr by 5; slow and steady improvement on these over the last three weeks)
10 minutes of heavy bag
He says he lost track of the number of steps.
21:38 - 400 meter lunges wearing 20# weight vest. Full extension at the top of each rep, knee touch each rep.
Measured off 10 meters in my basement and marked each trip back to the squat rack....adding the weight vest made this much more interesting! The cats stretched out on the narrow lunge path also helped keep things lively.
I've done this one a couple times before. I realized there's just no reason to do it today and be that sore over my 4 preciuos days off work.
Subbed the 08 Games WOD:
5 x 275 lb deadlift
5 rounds for time
Last time was about 7:30
We did DLs last week and burpees a few days ago so I figured I was safe that this wasn't coming up anytime soon.
Happy Thanksgiving everyone!
Would it be ok to take a 5 day break from crossfit and just rest stretch and foam roll? My last break was 8 days over the 4th of July during plant shut down at my work. I have off the next 5 days and was thinking about taking time off crossfit even though I hate to. I just feel that my body might benefit from it. I have been doing crossfit for over a year now and the benefits are unbelievable. I truly believe crossfit helped to save my life. If you knew my story you would understand. I love crossfit, and I hate to take time off so I was looking for some answers from some of the longtimers or pro's at this sport. Thank you in advance.
345 lunges w/ 25lb plate overhead the whole way.
Did it in a long hallway at Globo (no, not that). If I remember correctly,I got to 300 steps at about 13:50, finished up at 19:07 with a total of 409 steps.
Then 5x10 overhead squats with 25 lbs, 50 assorted pullups---L's, towels, etc.--- and 45 minutes of sporadic jumping and double-under practice on very very rubbery legs.
When I left Globo and walked down the stairs at Grand Central I had to hold the handrail.
as rx'd 18:15
#266 Matt M, take a week off, you'll be fine, maybe even better off having done so. There is a school of thought out there that you should take a week off every 12 weeks or so. I don't know of any actual studies supporting that but I've heard it from a few trainers here and there.
17:30 as rx'd
406 lunges @ 5'9"
Mess you up, indeed!
Nice WOD. Happy I left my 20# vest at home!
...oh ya, did wod at High School track instead of neighborhood because I don't want to be "that guy" anymore than I already am....
Liked this one a lot. Legs were fresh. Upper body weights before then the WOD. Took 360 steps and finished in 11.50.
Just did 400 lunges in the driveway and sidwwalk...don't have a track nearby
now my neighbors really think I'm nuts
So much harder than it looked, it took 18:02 on a wet track in the late afternoon drizzle. A fine time all round.
More better faster
18:24 - 432 steps
Shows how out of shape I am, almost 3 minutes slower than last time.
Really thought this would be easier. Oh my legs. Busted out foam roller after. Boy that hurt as much as the lunges. Why do I do this to myself? Only can imagine what tomorrow's WOD is. Legs are toast. Fail.
13:06 (map it later, had to cut short)
Did it around the neighborhood, I definitely was "that guy"
I did this at a Globo gym on their indoor track
Some random came up to me and told me while i was crying my way through the squats to say I was F#$#KED it was pretty funny
seriously doubting my ability to walk in the next couple of days...
14.31 as rxed
no idea how many steps...
man didnt count number of steps.. 17:19
Did not count steps.
I want a metcon Turkey Day
13:40 and 388 steps. i look like a rape victim walking
Theresa: 18:31 & 427 steps, almost 1 min.longer and more steps than previously. hmmmm (start & finish at mailbox)
Mark: to post later
I've been marinating in crossfit for two years now and feel pretty "seasoned", I sure didn't look at this and think wow coach that looks way too easy for this "seasoned", sore legged, old man. I'm left completely useless and wondering what some did to get this monster as rx'd under 10 minutes.
13:02 no idea how many steps
After 45 Min SPIN Class
250 walking lunges
Wow, that was very interesting and I'm glad I got to experience that. Actually fell over at about 300m mark.
Rx'd knee to ground each rep.
14:27 with 360 lunges.
Goal next time is bigger steps (even though I felt like I was taking big steps). Under 340 lunges next time.
Did 510 lunges meter wide lunges wasn't too bad.
6'6" @ 225lbs
As rx'd 400m (340 steps)
18:04 & knees bleeding
I heart crossfit.. Thanks Coach!!
that was hard
slightly short of 400 meters - Time 12:12 - Steps = 277 if I counted correctly
20:47 No idea how many steps. 40 trips across my apt, which was a hard idea for me.
Something tells me that I am going to have a VERY hard time getting out of my car tomorrow after a road trip!!!!
369 lunges in ~16:00
dont know the steps. 10:20
That was awful
added a 40 lb ruck
21:54 with 454steps.
legs gave out on me on the way back home. thanks giving tomorrow! much repair through digestion.
400 lunges in 8:21
15:50-no step count
400 lunges indoors
Chris - 7.50 rxd
Marie - 13.39 rxd
we both lost count of steps - approx. 350-375
11:48 355 steps
15:45, 364 steps
312 steps in 14:00. knee did not touch much came close enough. what a puss.
6 min mile pace 5 minute/ 15 sec rest/ 1 minute
CFWU (15's) x 3 (add push ups)
19:56 as Rx'd
i did this last saturday, time was 12:32 as Rx'd but i did a SS workout the day before and my butt was sore to start with. it seems like in the second half my stride was getting shorter so im not sure hos acurate it would be to mesure one stip and then divide a mile
lunges x .25 miles (track, 2.33 laps inside lane)
first 60 steps or so unbroken, stopped counting steps after that.
was hard to keep balance, and had to take big steps for left knee to touch ground.
kept arms at sides to avoid cheating haha
13:08 (in the dark-12pm & freezing)
sh ran her post 1/2 mile barefoot + cool down
13min36sec (long time ago was 15:50)
Time 16min 43sec
Had the distance measured out in a hall and had to do 18 1/2 lengths.
Clean practise before.
No time for d/l's. Left once I had control of my legs again.
Whew! 374 steps 18:44
On a kids 50 yd football field 8x back of the end zone to the other = 402 meters.
16:06 as rx'd, 378 lunges
336 steps...wore plasters on my knees!
I must have measured wrong
lost count of steps.
27 laps across ~15m room
336 lunge steps in 11:02
48 / 176
13:52 PR by :33 (used 393 steps vs 407 last time)
15:08 367 steps
Must have done something worng. This seemed like a pretty easy workout.
18:02 and 422 Walking lunges later......my legs can't old me up...lol.
420 steps give or take 10
As Rx'd: 19:33
I took a couple minutes about half way through to hit a speed bag that I discovered near the indoor track at my gym. I was alone, so it was a rare luxury to have the place to myself. Just as well because I felt like screaming on the last lap.
Lunged around inside for 400 lunges, no distance measured.
Serious quad pain! First time doing lunges in a LONG time.
As RX'd though!
11:37 w/ 383 steps as rx'd
did with my wife and daughter (in the stroller) on thanksgiving. great family wod.
1/4mile - 13mins
went on to
1/2miles - 33mins
15:41 minutes. i was "that girl" doing lunges on the street. SIGH.
5'4'' 100# 23 F
4 down and back in the gym parking lot.
537 steps, then couldn't get up.
10:54 as rx'd not sure how many steps
CFWU x 3; 3 sets of 3 real pull ups--LOL
15:53; 50 steps then resolved to rds of 20 steps, that seemed to be the magic number...maybe like the 21-15-9 that we do? 20 is what the muscle has before it is starved?
no track, did 400 lunges
no stopwatch, approx. 15minutes
forgot to count steps
last time in 11:20 with 320 steps. I think I was 20lbs lighter 2 years ago too.
Did my conversion wrong. Did 1200 feet in my house.
360 steps in 13:20
450 steps.... OUCH
as rx'd on outdoor track
time was about 11:00, give or take maybe 30 seconds. My stopwatch crapped out a couple of times, so I can't be more precise than that.
this was a lot harder than I was expecting.
16:32 over 370 steps (lost count halfway.)
Lunging walk for 10 mins. Unable to measure the distance, 270 steps, at Reyes Peak Campground, above Ojai, CA.
16:30 375 steps with a 26# kettlebell in each hand. Never set them down. I'm hurting....
13:15 for Thanksgiving morning.
My legs are angry at me and we are currently not on speaking terms. They'll get over it.
398 steps, 15:01 lane 2 on high school track. Pretty painful. Then did an AMRAP 20 min 10 commando pullups, 10 diamond pushups. 9 rounds.
Didn't have a convenient measure for distance so I did:
400x walking lunge - back and forth across an aerobics room.
~500 steps 20:05
~400 steps 20:05
~500 in 20:05
~400 in 20:05
Didn't have a way to measure 400m, but I have about a 1m stride. Scaled to AMAP in 20 minutes for 176.
Did this on a road at Camp Taji. Got a couple of weird looks.
21 minutes flat. Think I went a little further then 400 meters in the globo gym. This sucked.
17:45, not fun, got weird looks from my neighbors, went down a hill on my street and back up
12.03, prior effort was 14.19.
Obviously legs won't work the rest of today.
Obviously DOMS will be there to greet me in teh AM.
Will the legs work tomorrow?
30/m/71"/190#/Camp Taji, Iraq
First time with this workout. Better next time.
30/M/5'10"/149 (MTN WARRIOR)
400 METER WALKING LUNGES (403 STEPS) 8:48
FIRST 200 Meters were unbroken, took 3 rest for about 10 seconds in the last 200 meters.
lol walking sucks.
10:06. 400 steps.
The gym flooring which are 1m exactly. So, 400 lunges.
25 min. yay...legs.....inop....need food...
35yom / 206lbs
Pack, 250 M Walking Lunges
195 lunges in 17:27
Took 250M x 3 feet = 750 feet, then measured off a 25 foot path and traversed it 30 times. Legs were shot at the end, but they didn't start to hurt until the second day after.
On treadmill at 1.3 mph
350 steps in 14:20
17:06 348 Lunges..ouch
400 lunges on beach 15:29
382 lunges. Didn't time myself.
Some crazy fast times on here! I struggle with lunges. 380 total in 15:15 on an outdoor track in Dubuque, IA. Lots of fun :)
as rxd at track 11:08, knee to ground on each. started off trying to do as many as possible, then had to break it into sets of 15, then into sets of 10 for the last 200m. then ran about 2 miles of hills in my hood, not timed. (prolly looked funny running after those lunges!)
500 steps 20:05
400 steps 20:05
subbed the following:
20M short lunge
20M long lunge
21:03 total steps unknown
Male / 40 + / 6'2" / 173 lbs / CrossFit for 11 months / 14:55 / 335 steps / Knee to ground each step.
My strategy was to avoid going to failure so I stopped for a quick breather (2-5 breaths, plus jiggling) after every 20 lunges.
male, 37 y/o, 149#, 68"
CFSB 5rep DL
225 x 5
245 x 5
260 x 1
270 Fail (Would have tied PR)
185# 15-12-9 all unbroken (ties PR)
200M Walking Lunge
around 11 minutes, 400 steps
WOD as rx'd,
8.42 , 299 lunges ,
40m hall, 10 lengths, turns were a pain,no way was i doin it outside,id've had to swim !legs were still knacked fae the burpee/b/s wod !
later ,hpsn.,sn.high pulls,weighted pull-ups 5-5-5-5-5 , d/l's 5-5-5-5.Legs are like jelly .
10:40 with 346 steps
11:31 outside w/ hills
26.5 laps in our basement. 53 trips back and forth. A lot of time wasted standing up and turning around.
CFWU x 3 (-back x)
WOD as rx'd
lost count of steps halfway through so cant give an accurate count, but did it in 7:57
400 steps (i did not measure but just went up and down the driveway)
071216 - 13:03 (400 steps)
070828 - 14:18 (399 steps)
i hate walking lunges, since i was brought up in a military family i always heard them as iron mikes so it took me a minute to realize that's what they wanted lol.
CFWUx3: squats,ring PU's,ring dips,ghd,back ex
Benchx5: 155-205-225-245x4-245x4 no spot
12:40 / 358 with 15# DB's
done outside: 400m walking out, 400m lunges back
30 wall balls w/ 20# in :58
4 rnds of (rope climb no legs / 5x 30" box jump)
the lunges are just now hitting me...I have a feeling the rest of the day is going to suck!
400 m lunge 9:45
I think that we measured short. Din't count steps.
rx'd (115 paces/length of local soccer field)
5:39 pr unbroken knee rarely "kissed ground"
@ pmhs track
17:43 and 421 steps. My right quad and glute are hurting!!
"Mrs. Miyagi" annihilated this WOD and my score. She got 14:34. She did not count the number of steps.
15:57 & 421-lunges
OMG 400 m lunge, im new to crossfit. Ok, I did this work out on Thurs. I did not cheat, I lost count after 200 steps, I'm guessing it was maybe 500 steps (im 5"2/F/31). I'm still dying of pain! especially in the butt area. I've never experienced soreness like this in my life.
I feel like I need to install rails in my bathroom!
Does anyone have any sugguestions on how to help the soreness go away!
OBTW..it took me 24 min to do! those of you that did it under 15, wow!!!
13:30 ....... freakin OUCH!
I just did it ten minutes ago and I'm certain I'll feel this for a week.
I think these are a weakness though, so this is good. One or two more attempts at this and I don't think they'll be a weakness anymore :)
as rx'd 13:51... can't wait till tomorrow! :) LOL!
390 steps 12:46.
I'm not sure how far I went. It took 40 more steps than last time and was 1:30 slower.
as rx'd 15:37...and I'm supposed to have a soccer game tomorrow! Can't wait! :(
approx 370 steps.
this was slightly less toxic than I expected, although we'll see how the legs pull up tomorrow.
lots of carbs & fish oil today for recovery
14:40 400 LUNGES
First day back after 3 weeks off I knew this would hurt so I think I did about 300 m. Im writing this a few days later and legs are still killing me.
no track, so just did 400 walking lunges
....and climbing two flights of stairs out of the basement afterward was a treat. I dragged myself up by the handrail.
measured by GPS
430 lunges, 14:25
6'0 188lb/22y.o/m; I didn't count my steps. I did this on the treadmill and it took 9.5 min. I didn't realize how tough it was!
as rx'd 15:17...couldn't even think about counting the number of lunges...
Doing my own programming...
Clean & Jerk 1-1-1-1-1-1-1
Failed first 215 on the jerk, partial lockout with left arm. Last rep was awkward but completely locked out.
(3 days later and I'm still hobbling around like an old man!)
18:24 as rx'd
(3 days later and I'm still hobbling around like an old man!)
Sorry for the double (and now tripple) post. 18:24 was the correct time. Didn't realized it posted the first time. Also, no idea how many steps. Was pretty close to matching 1 for 1, but lost count after a while. After the first 50 straight, I was getting around 15 steps at a time.
400 lunges (unknown exact distance)
14:17 (366 lunges)
Did 420 lunges. Didn't time it.
I did this yesterday morning and posted the time then.
Man, my arse and quads are in real pain today.
for all you guys who have just complete this, keep stretching and prepare for pain
14:45 ~380 steps (PR)
I did this on Monday 30 Nov. First workout after 2 weeks off due to bruised ribs.
15:14 as rx'ed on the track. And I counted the reps, I think it was 332 to complete the entire circuit, but that may be +/- 10.
Ciao from Naples,
done on treadmill to measure distance - didn't know treadmill would pause time when I paused the workout so my time wasn't measured, just happy to finish
Did this one over the thanksgiving break @ CrossFit Huntsville.
As Rx'd: 10:11 w/325 steps.
16:22 one lap around the track ouch.
Time: 20:37, Steps: 412
Ok this sucked. I did it on Saturday...its Tuesday now and I'm still tender.
i want to get it under 12:00 next time.
PS...I don't think I can count past 75. Everytime I got to that number, I forgot to keep a running total and unconsciously started counting from 0 again. So I have no idea for reps.
Why would we have to keep track of reps anyways?
400 meters jog around the track
Couldn't keep track of steps
It was great but my legs are killing me now. But it was worth the effort as i feel some major muscle groups are invigorated. My personal trainer from Carlsbad told me to get through the pain as the benifits are enormous.
6'4" and 185 lbs. took me 13 minutes and right at 330 steps. then i ran 3 miles at 8:00, 7:40, 7:19 mile pace. those were the hardest 3 miles in my life. super slow and still painful. great workout!
lost count towards the end but roughly 375
Did the first 60 consecutively, then broke it up into sets of 20 and 10. Ouch.
*62 is funny
in my opinion, if you cant do it in sub 10 minutes you dont need weight added.
let me know how you feel
Time just under 10 minutes
Deployed right now so no way to measure out. I shot for 400 since that's about how many everyone else was doing bracketed, but only got 350. Could barely walk back to my room. Awesome WOD. Took me 15:09
400 meter Walking lunge
steps = don't want to know
CFWU-3 from home. No upper body.
Not sure about steps. Lost count. Think around 300.
091202 - 13:26 (312 steps)
071216 - 16:06 (329 steps)
070829 - 14:10 (325 steps)
11:40, 299 steps
380 lunges in 16:24
Forgot steps: ~500 (100 each lap)
Did 427 Lunges in 22 Minutes 200m uphill then back down. Uphill was easier..
as rx'd, done at track
9:42 - 381 steps
did on 091206
Did this on 12/9/09, at local track.
14:21, 387 steps.
Knee (tendonitis) felt okay after this, but need to ice.
34 yom 202 lbs.
377 steps 21:37 at the gym track.
11:29, 316 steps. Back knee not quite touch the ground unfortunately. Will do so that way next time.
Walking lunges, 2.5 times around 1/9mi track (approx 450m). Approx 420 steps. 14:26
1st 1/9mi: 4:50
2nd 1/9mi: 6:26
44 yom 203 lbs.
4 laps around our inside track, not quite 400 meters.
This killed me and took me out for the next 4 days! Need to do maybe 3 laps next time.
385 lunges. Knee hit ground each time.
Walked around 1/4 mile track.
16:55 (about 400 lunges)
416 steps, ~20mins
Weight training: (all sets 2x12) 225 decline press, 45 dbcurls, 70 cable tripulldwn, 150 cablerow, 190 seated cablechest.
WOD: 14:00 on the nose. Lost track of stepps after the first time my legs almost gave way under me...whoever thought this one up is SICK!!!!
13:20 - forgot to count steps. PB
must have measured distance incorrectly, think it should have been double what I did
7:29 179 steps
8:52 as Rx'd
As Rx'd 8:41
14:22 as rx'd Knee hit the ground every time. I kicked butt! Crossfit Mt Olive ROCKS!
Hey my name is Anthony and I'm new to crossfit. I just got done with the 400 meter walking lunges and I think I converted it wrong. I'm 5' 11'' 165 lbs and I just did 500 lunges in 25 min. Is that bad and what is the easiest way to convert it for next time?