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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 04-28-2003, 08:02 AM   #1
David Wood
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Ok, this was supposed to be 3 rounds for time.

Did it today (Monday) (I'm behind again).

I'm embarrassed to report that it took 22 minutes to get 3 rounds of this.

At first, I had absolutely no idea why it took so long. I can blame transition (I have to go upstairs to do the running), but, in theory, it should have been 15-18 minutes or less.

But then I figured it out:

- 8 minute / mile pace = 2 minutes for run.
- go downstairs, catch breath (1 minute)
- grab 80 llb dumbells for DL (set up on floor in advance)
- 1 minute for 15 reps
- go to stairs, catch breath (1 minute)
- 20 box jumps done to 2nd step of stairs (1 minute)
- go back upstairs (catch breath) 1 minute

That's seven minutes / round, so if I missed my pace on each run, I'd be over (time) there, too.

I'd be curious what others managed on this drill. It seems to be that I should be able to beat at least 1 minute / round out of this (lowering total time to 18 minutes), but after that, the gains would be "challenging".

Dave
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Old 04-28-2003, 12:18 PM   #2
Jon Pappas
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My training buddy did this

Run 400 meters ( I ran for about 2 minutes each time)
DL - 185 (easier to load than 180) 15 reps
Box jumps - 20 reps.

This was time for 3 rounds. I did it in 14 minutes - no rest while working. The first set of DLs was brutal - stiff, sore in the hip flexors, etc. I know my lower back is going to be toast tomorrow! I did back off on the DLs and did the full 15 reps the first round and 10 reps on the 2nd and 3rd round. I did the full 20 reps in the box jump each round.
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Old 04-28-2003, 01:18 PM   #3
David Wood
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Holy cow!

I can't (at this point) imagine doing this in 14 minutes . . . that's essentially 2 minute run, 1 minute for DL (including transition), one minute for box jumps, one minute rest between rounds.

4 minutes work, 1 minute rest/transition, 4 minutes work, 1 minute rest, 4 minutes work, die.

Jon, I'm impressed.

I wonder what the real lower bound on this workout is? 12 minutes? 10 minutes?

Dave
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Old 04-28-2003, 08:13 PM   #4
Coach
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Great work gents!

Derek reported a recruit in Florida completed all three rounds in 9 minutes and change.

Derek, let's give the young man his due: who is he and what was his time?
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Old 04-28-2003, 11:18 PM   #5
David Werner
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At a body weight of 170
using 175 for deadlift I managed 14:31
round 1 - 4:01
round 2 - 5:30 (Thought I was comletely out of gas)
round 3 - 5:00 (dug deep)

Dave
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Old 04-29-2003, 08:29 AM   #6
David Wood
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I'm gonna have to go back and set up this workout without transitions and see what I can do with a little shame to motivate me. My 22 minutes is looking more and more pathetic with each new post!

the other Dave
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Old 04-29-2003, 03:05 PM   #7
Derek
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Hey guy's check this out!

Jeff Hart, Jacksonville S.O., on 4/28/03, had a DL=170lbs, for a total time of 9:52!

Dan Hurly, Jacksonville S.O., on 4/29/03, had a DL=175lbs, for a total time of 9:48!

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Old 04-29-2003, 04:04 PM   #8
Michael Rutherford
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I couldn't resist.

Did a warm-up of Pull-ups with 1:00 RI
12,9,7,7,7 and then launched into it. DL load 200lbs.

Total Time: 11:05.

I haven't had this much fun since my last dental visit. What a kick in the rear. Hit age predict HR Max of 177.

Going to keep this one logged away for the winter thaw.

NICE
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Old 04-29-2003, 09:19 PM   #9
Daniel Ramos
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Do you guys just leave a loaded bar next to the track or what??

What kind of facility do you guys workout in?

Daniel
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Old 04-30-2003, 12:34 PM   #10
Michael Rutherford
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I have a garage gym. I have measured distance on my drive and street. My quarter miles are measured out and back on the street. I have the bar loaded and the box ready.

Reward yourself with a garage gym/apt/room/basement gym if you can. You will never regret it.

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