April 18, 2013
Four rounds for time of:
Run 400 meters
Post time to comments.
Compare to 100521.
"Chad Vaughn Coaches Kayla Baumgardner," CrossFit Journal video [wmv] [mov] [HD mov]
Posted by Pukie at April 18, 2013 5:00 PM
Thank goodness it isn't thrusters.
relatively nice high bar back. Not sure why. But fine.
Nice article somewhere showed that high-bar back squat transfers more effectively to our other CF movements (Oly lifts, etc.).
Question from newby... should I just use the PVC pipe when doing squat positions and snatches, until I get the perfect rock-bottom squat stance and good OH form & grip? I typically use a 45# barbell but definitely don't have the form Kayla does.
How much weight do I put on the bar for squats?
You shouldn't put any weight on any bar.
Unless a weight is noted, they are body weight squats. No weights or bars.
@NewbyBelle, it's much easier to develop proper form in the beginning than it is to correct poor habits at a later date. These lifts are technical in nature and proper form will prevent injury AND help you move more weight.
A PVC pipe is a great thing to use. I've filled one with sand and capped it to give it a bit more weight. I still use it on occasion.
100 pull ups 11:22 M/6'2/220/34
@G/#10, thanks and makes total sense. I'm glad tomorrow's squats are weightless, but will use PVC or light bar when weight is rx'd, until my form is solid.
Workout done as prescribed.
I wanted to get under 12, and in hindsight I should have pushed harder running but in the moment I was gassed!
Wife did it also. 12:38.
This is one of my top 5 favorite workouts of all time. Elegance!
When working on your forms, make sue you stretch, stretch and stretch some more. Not only will it prevent some injuries but most of the proper forms in squats and oly lifts require a large amount of flexibility. A heavy clean and snatch need good hip, quad, and hamstring flexibility to quickly get under the bar. Good luck and just keep practicing.
Looking forward to this one, been so ill the last week so have missed out ready to go to war again now though.
13:09 on a hilly block.
M/18/95kg/6 ft 6
isn't better to specify "air squats" in this case?
since no barbell or weights are involved? Just to avoid any confusion...
Shouldn't some of you guys who make a little fun of people who wear gloves also be commenting on these guys for wearing belts while they squat? Just saying.
Belts are a safety device with a scientifically proven benefit in protecting your core, while gloves help you from getting calluses and cuts on your hands. Next time, do some research before you trying to be funny. Just saying.
Bingo, you bet. There's room for both. Check out Rips starting strength discussion on the low bar and transferability. So few athletes doing the low bar. That is all.
2nd week of crossfit!
9:52 as Rx'ed
its recommended to not use belts because it takes away the benefit of engaging your core and ensuring proper body alignment.
11:07 previous time (outside run)
Ran this in the pouring rain through some deep puddles, and slipped on a tight corner. My feet were pretty numb by the end, but I had a good time with this one. I do feel like I might have gone faster if I had warmed up better
500m rows (1:55.6, 1:56, 1:56.8, 1:56.5)
If you go by the same logic that certain people use when arguing that one should not wear gloves, you would come to the conclusion that one should also not use belts. He isn't arguing that belts are bad he is simply wondering why there are holes in people's reason.
I have read people saying that gloves are bad because they don't allow the hands to form their own protective barrier, or that you won't necessarily have the benefit of gloves in a real life situation.
By that same logic belts are bad because they limit the natural stabilizing mechanism of our cores. You won't have a lifting belt on in a real world situation when you need to deadlift or squat something.
Just saying you should really think about your own logic before accusing someone else of not fully understanding their own logic.
oh boy did my 400 slow down for the 3rd and 4th round
17:10 as rx'd
@Robert/#18, thank you! I'm notorious for not stretching, but stretching also makes good sense. I'll incorporate it into my daily routine, and I'll definitely keep practicing form first. Speed will come. :)
Subbed Blue Flame CrossFit WOD:
4 rds. of:
400 m. run
25 double unders
25 wbs (20 @ 10)
400 m. run
somewhere around 12 minutes, rx'd.
Ran barefoot on grass which felt really cool.
Make-Up 130415 Thrusters/WPU: 14:05 at 115/35
Today 130418 Run/Squat:
16:05 w/ 400's cross-country behind my barn
15:13....not bad for someone just starting out!
If you don't need to wear a belt, you're not lifting enough weight. A belt is used to reinforce good midline stability, not create the only midline stability you have.
A belt should be used when the weight is so heavy that it pulls you into a bad position, not to keep your bad position from getting worse.
Look at all the best weightlifters in the world. They all wear belts. It's to aid in midline stability, not to protect your back, etc.
Poor performance; approx 1:45 off PR. Outside on university track, was cold, rainy and extremely windy -- I was almost blown over several times while squatting.
Ici la France. Sympa ce WOD. Fini en 13:17. Merci Crossfit.com
To clarify I wasn't making a statement either way, regarding belts or gloves. I absolutely see the validity in using a belt. I was just pointing to the inconsistency in the way certain people view the use of both.
15:28 rx - 200 uphill 200 back down
Did the Deadlift/pushups yesterday so i was real tight during the first round, and just exhausted by the last rounds.
I live in the north country, near Canada, and I've worked in construction and logging from an early on with my father, even during the frigid winter months. I've learned to not wear gloves while working because of the fatigue it caused, not only in the forearms, but eventually the whole body as thousands of repetitions were performed a day while swinging hammers, axes, shovels, etc. As a kid in the seventies, I worked along several old timers who never wore gloves.
Runs on the elliptical.
Warm Up - sprint 50 yards; run backwards 50 yards
35 pull ups (14, 11, 8, 2)
50 tuck jumps (25, 25)
Four rounds for time of:
Run 400 meters
Completed as Rx'd in 15:00
ran 6 minute mile barefoot
As RX'd - 12:45
M 35 230lb. 70inch
11:26 as rx'd, loved the goofy feeling on the 2nd 400 right after the squats!
RX: 14min 07 seconds.
Rubber leged after the squats....
11:25 as rx at the track. 34/5'11/180
First day of xfit for me!
Didn't go for time really.. just wanted to finish! and I did (:
Variation on a theme: 3 rds. 400m, 15 squats, 20 pushups, 25 situps
Nice time Kevin.
Did this in the middle of a 5k... Not the best idea I've ever had... Killer work out!!
Welp, got stranded in CLE due to flooding at O'Hare. Bonus WOD coming up in a bit.
Re: belts and gloves...I wear both, and to demonstrate fidelity to Rips tenets I always make sure that my gloves match my belt.
Re: gloves and belts...I wear both, and I always make sure that my gloves match my belt.
14:48 done on May 21, 2010
12 min RXed
Only my third CF workout but I am really liking it so far
11:24 (last time 10:30, before 10:19 PR)
2:33, 2:58, 3:02, 2:52
on a track
M 46 6'2" 230 14:13 as rx'd
M / 39 / 185
11:27 with run on treadmill
11:30 as rx'd (treadmill)
4 x (400 m + 25 squats) 10:09
Ran 1.5 mile warm up & 1.5 mile cool down
In retrospect, probably would have been okay with 35 squats but will go for it next time. Baby steps.
9:24 (need a faster treadmill)
M/37/6' 0"/238 1st Day
17:00 px'd using treadmill at max speed
Weighted gloves 3 lbs each and ankle weights 4lb eachs
4 rounds of
1 round of
Love any WOD that doesn't include upper body strength!!
wow am I slow.
Completed in between thunderstorms
You were running while wearing 4 pound ankle weights? Dunno if thats a good idea dude.
Warmup mile 9:13. 4 rds 500m (couldn't judge 400m on the run, so I did the block), 50 squats, 15:34.
0530 this morning. Very nice.
13:12 as rx'd...and I do wear gloves while doing bar workouts to prevent rough hands and calluses. It's not because i'm afraid of calluses. It's because my wife doesn't like rough, scratchy hands. Just saying!
Then did 3x5 power cleans
155, 175, 185, 185, 185
How humbling was that 2nd 400 after the first 50 squats? Zoo-eee-mamma!
Actually ended up a little over 1.1 miles total.
13:51 on a 1/4 mile track.
Brand X puppies scale
3 rnds of 200m run and 20 squats, 7:53
as rx'd on treadmill
13:04 (5)rounds...pr is 12:20 @ 5rds
15:13 as rx'd
2nd 400 was very humbling after the 1st 50 squats
come on, shaky legs.
16:57 as rx'd...awesome workout!
@Robert, #10, thank you for the feedback earlier!
20.04 But I'm old.
Hilly and rocky road 16 minutes 10 seconds
M/24 / 148 lbs / 5'5"
21:27 only my 3rd WOD! I love it
Then practiced Chest to Bar and Toes to Bar.
13:16 on an indoor track.
Ran 5K yesterday, so took it easy on the run.
5 RFT rx'd 27:46
did not remember how many rounds...lol. I should check next time
12:52 as RX'd and wearing gloves.
14:45- I used a 12lb ball on squats
400m runs degraded significantly over the workout, topping out at 2:22.
As rx'd 11:18. Did two sets of 20 reps of bodyweight back squats before the wod. Legs are done!
Kayla, nice form. Actually, nice everything. Wow.
As Rx 13:10
Finished exactly with my husband- yea!
11:44 as rx'd.
In service training after graveyards
Subbed 100 tuck jumps for 400m run
Four rounds for time of:
100 tuck jumps
10:02 RX'd soo close!
Quads are smoked!
1 day behind schedule -
11:25, squats the killer.
20min after making Diane.
age 23 bw 170
2 rounds. pr is 9:00
As Rx'd 11:14
As Rx'd 11:57
m/40/216/6' 5 rounds 26 minutes.
10:29 (PR) down from 10:56 last time.
sub run , indoor cycle 1000m
5 mile run @ 8:45/mile
rx treadmill 16:00
last round had my daughter with me.
2009-07-06: 17:06(ohs with bh)
200 m run
25 75# push press
Then 50 burpees
Just my luck: ran 4 x 400 Wednesday, so no gas (or time) for this Thursday.
Instead, for time: 100m lunges, 25 squats, 50m lunge = 4:44
10:59 as rx'd (PR)
First 3.5 km with the dog,1
km, 50 sq, 800 m, 50 sq, 1,2
km, 50 sq and then home the last 1 km (or so).
13:23 runs outside
12:12 last on TM
23:00 on treadmill;
12:25 rx measured on road.
16:43. Runs all at about 1:30. The squats killed me
13:09 as Rx'd
400m block was on a hill.
male, 40 yo, 151#, 68"
13:33 as rx'd
great wod! as a high school track and field coach i will def be borrowing this one!
18:42 for .325 mi at home 3/22/10
12:43 @ 8.5 mph 7/9/09
18:02 for 4x .325 mi at home 5/29/09
13:28 @ 8.1 mph x 3, 8.5 mph x 1 9/29/08
13:35 @ 8.1 mph x 4 7/15/08
13:53 at 8.1,8,8.1 mph. squats 32/18 reps 2/22/08
14:56 on treadmill 6.5 to 8 mph 5/27/06
*i'm sticking to treadmill! m/52/172
*harder and farther at home. m/53/173
*measured distance at home before run m/56/171
1k row wu 4:00
Row 400 Meters
7 K's to E's
RXd 12mins dead in the thunder :s
Lower back was a knot by second round. Took way too long on last set of squats because of back. Oh well.
A 1:05 improvement over the last time I did this in July 2008. Still not much of a runner. I only did the first round without walking.
Aussie 9. 47 good work out. Where r u guys training from
Added 25 Kettlebell Swings after the squats at 53# (my mom said I was looking a little chubby).
I did this yesterday. 15:53
Pretty new with crossfit, but totally in love with it!!!
This was my first crossfit workout in over a year. Thought this workout would be a good relatively easy starter. WRONG! rx'd 18'12" of hell. Need to get back in shape!
Tonight 15:26...Did PR on a treadmill this time ran from northern mastick driveway to southern for 400m
14:15 (PR! tough last time was recovering from mono)
(first run in 4 weeks due to calf-strain)
M / 49 / 5'11" / 160lb
m/38/180/6'01"- As Rx'd 12:21
Subbed 50 1.0POOD KB Swings for 400M runs
4 rounds, 13:31
~18:00. Blood donation last week - I think I felt it in the third 400m.
Hey, Im a swimmer, not a runner!
upgraded to jumping SQ
As RX'd 16:50
worked up to a 12 rep max on back squat prior to WOD
Scaled to porch(3rounds):
Decided to go for the 4th round:
I have to say, air squats are a lot harder when you don't have a medicine ball to stop your decent and bounce off. It takes quite a bit of energy to hit the brakes and change direction without a medicine ball.
15:55 as Rx'd (21:42 August 2008)
21:51 as RX'd
First time posting! :)
ran a mile as a warmup
Jeff @ home squats at the grate
CFWU-3. Dips 1st. Pushups 2nd & 3rd. DU. No Burgener.
Decent job. Good job pushing on last round of squats. Need to go faster on middle squat rounds. Decent job pushing on runs. Tried to use hips early on after legs recovered from each round of squats.
7/9/09: 13:07 - from home.
5/20: 14:17 - messed up route at home.
11/7/08: 12:47 indoors at gym.
9/27/08:12:55 at home
7/14: 13:34 at home
2/21: 11:25 indoor track
12:44 as rx'd. (pr by 39 secs)
Ran at Kelvin HS 400 per lap (long track). Asthma was pretty bad today, but still managed to hit a pr. CrossFit works!
400 meter run 50 squats 4 rounds for time
A few weeks late on this one but have limited use of upper body right now.
40 lbs x 30 reps
stairs vs run; 16:45
17:27 = C
as of 6/12/13
u = 14:14
s = 3:17