CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Starting
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Starting For newcomers to the CrossFit methodology

Thread Tools
Old 07-30-2007, 06:44 PM   #1
Jorge Javier Wilsterman
Member Jorge Javier Wilsterman is offline
Join Date: Jul 2007
Location: Atlanta  GA
Posts: 17
I recently discovered CF and have been working on properly learning some fundamentals (deadlift, cleans, squats, etc) to be able to do any WOD.

One question was designing a WOD using a hill nearby.
It took me 1:10 to run it fast from top to bottom.
What would be a good WOD using it?
Perhaps 5x for time running up to the top AND down to the bottom?
Or maybe as many times as possible within 20 minutes, but walking form top to bottom?

Any ideas?
  Reply With Quote
Old 07-30-2007, 07:13 PM   #2
Mike Groth
Member Mike Groth is offline
Mike Groth's Avatar
Join Date: Apr 2007
Location: San Diego  CA
Posts: 311
Tabata Hill Runs?

Just an idea but I bet It would kick your butt. Use the decent down the hill as the "rest" period of the tabata. Or do 1 up/down rest 30 seconds, rinse and repeat for 8 rounds? Have fun with it and see what you can come up with.
  Reply With Quote
Old 07-30-2007, 07:26 PM   #3
Peter Dell'Orto
Member Peter Dell'Orto is offline
Join Date: Jun 2007
Location: Niigata-shi  Niigata-ken
Posts: 236
You could always do a run to the top, stop and do an exercise for a given set of reps, run down, do a different exercise, run back and do a reduced set. For example, say you want to do pushups and situps and runs:

Run up
Pushups x 50
Run down
Situps x 50
Run up
Pushups x 40
Run down
Situp x 40
etc. down to Pushups x 10 and Situps x 10.

That'll be 5 full runs and 50-40-30-20-10 of pushups and situps. Or you can do the pushups, then run up and then down, do situps, run up and then down, etc. to make it 10 runs...or walks if that's too much running.

You could farmer's walk it with weights, doing High Pulls at the bottom between walking up. Or run it with dumbbells or kettlebells and do swings at the bottom. If you've got a sandbag, try cleaning it, fireman's carry it over one shoulder and run up and down. 5 times left side carry, 5 times right. Or shoulder it squat style, run up and down and squat the bag at the bottom. Even with a fairly light bag that'll add up to lots of work.

That's just some thoughts off the top of my head. I'll warm you - I have asthma so any of my suggested routines might actually incapacitate I have no idea if they're crazy hard or reasonable or anywhere in between for a non-asthmatic. But they seem like possible ways to take advantage of that hill. And I know I could farmer's walk up and down a hill as a workout, depending on the weight. That's a good workout that's really hard on your grip!

Hope that helps.
  Reply With Quote
Old 07-30-2007, 07:30 PM   #4
Patrick Donnelly
Banned Patrick Donnelly is offline
Join Date: Apr 2007
Location: College Park  MD
Posts: 1,162
Five rounds for time:
- run up hill
- 15 burpees
- run down hill
- 20 double unders (leave a jump rope at the bottom of the hill)

If you just do the first things that come to mind fitting the CrossFit criteria, odds are, it's going to be hard no matter what. :-)
  Reply With Quote
Old 07-30-2007, 07:46 PM   #5
Ryan Atkins
Member Ryan Atkins is offline
Ryan Atkins's Avatar
Join Date: Feb 2003
Location: Racine  WI
Posts: 925
Here's one we did over the weekend:

Hope this helps,

  Reply With Quote
Old 07-30-2007, 08:10 PM   #6
Matt DeMinico
Affiliate Matt DeMinico is offline
Matt DeMinico's Avatar
Join Date: Feb 2007
Location: Sterling Heights  MI
Posts: 1,939
Do a running specific workout, basically like they do with the 100m sprints.

Eight repetitions of sprinting up the hill, with X minutes rest inbetween reps, time each run, score is the slowest time. Walking down counts as rest time.
  Reply With Quote
Old 07-31-2007, 07:12 AM   #7
Bryan Walker
Member Bryan Walker is offline
Join Date: Apr 2007
Location: Belcamp  MD
Posts: 9
Sounds kinda like the situation I'm in when I visit my grandparents. I don't really have any access to exercise equipment there, but they live at the top of a fairly long and steep hill (close to a .25 mile with roughly a 10% grade for most of it.) When I'm there I'll jog to the bottom (resting phase), then sprint to the top and do 20x pushups, 20x squats, 20x situps (full unassisted situps)...rinse and repeat 5x. I'll vary the actual exercises I do at the top and mix in burpees, dive bombers, etc. If you have weights your possibilities are endless.
  Reply With Quote
Old 07-31-2007, 09:22 AM   #8
Ron Fielder
Affiliate Ron Fielder is offline
Ron Fielder's Avatar
Join Date: Dec 2006
Location: Uvalde  TX
Posts: 275
Sprint uphill, 50 pushups, jog downhill, 50 squats, Carry 95lb barbell overhead back to the top of hill, do 30 burpees, carry 95lb barbell barbell overhead back down hill, 30 double unders, Finish with 1 mile run. For time of course!

  Reply With Quote
Old 07-31-2007, 12:07 PM   #9
Bobby Nauss
Member Bobby Nauss is offline
Join Date: May 2003
Location: Jacksonville  FL
Posts: 169
We have a ramp that crosses underneath part of the riverwalk here in Jacksonville that is 1 mile from the Police station. So we run the mile down there, then sprint the ramp 5 times (rest is the jog down). Then we run the mile back. It's pretty horrible and terrible, and we do it every Tuesday. And today is Tuesday, now I'm in a bad mood.
  Reply With Quote
Old 07-31-2007, 01:48 PM   #10
John Seiler
Affiliate John Seiler is offline
John Seiler's Avatar
Join Date: Jan 2006
Location: St. Louis  MO
Posts: 1,687
Lots of good ideas on here. How you use them depends on your goals. I recently added sprinting to my program. At this point, my goal is to become better at sprinting. Consequently, on track days, my concentration is just on the running. When I get better at the sprints, I'll start mixing things in with them. If I were already really good at sprints, I wouldn't worry so much about them and would add them into WODs right away.

This is the same as any other activity. Example: If I wanted to get really good at Olympic lifting, mixing light cleans in with a WOD just wouldn't get me there. I would need to spend time just on the Oly lifts.

BTW, this is not to be construed that you couldn't add sprints, Oly's, etc. into a WOD regardless of proficiency. It's just to say adding them into WOD's won't go as far to improving your performance on the individual event/movement.

  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Running Daniel Fannin Fitness 4 07-24-2006 09:47 AM
Running SOB Jim Aldridge Exercises 4 07-08-2005 03:01 PM
More hills to climb Jack Mohr Starting 7 05-09-2005 12:40 PM
Improvements in Running While Not Running Mike Yukish Testimonials 6 10-27-2004 10:38 AM
Running Jeff Reiser Exercises 18 02-18-2004 10:11 AM

All times are GMT -7. The time now is 12:46 PM.

CrossFit is a registered trademark of CrossFit Inc.