View Full Version : PainStorm XII - For Joe

David Easton
03-21-2006, 09:43 AM
Its that time again!

This months PainStorm is a take on an old favourite..the Broom Stick Mile.

PainStorm XII-For Joe

The Olympic Bar Mile

With a Olympic Bar complete the following for time:

Run 400 M
Back Squat X 50
Front Squat X 50
OHS X 50
Run 400 M
Shoulder Press X 50
Push Press X 50
Push Jerk X 50
Run 400 M
Hang Power Clean X 50
Hang Power Snatch X 50
Run 400 M

David Easton
03-21-2006, 10:09 AM
CrossFit Central Scotland are hitting this on Saturday 1st April

Jeff Martin
03-21-2006, 10:12 AM
Scaled versions of this are posted here.

Any affiliates who decide to do this, might think of taking up a small collection for Joe.

Allen Yeh
03-21-2006, 10:25 AM
Just thought of this but wanted to clarify...you aren't running with the Olympic bar are you?

I had visions of gym staff running to treadmill I'm on and screaming at me. Heh

Dave Rounsevelle
03-21-2006, 10:34 AM
Yeah, I had visions of 6 people running around the H/S track and the bars interlocking!!!:biggrin:
Has/does anyone taken a bar to the local track and done a workout like this?? (but, not the running with it part) I've thought one of these days I would take by bar up to the local track and have a workout like this. Can you image the looks you'd get!!!

David Easton
03-21-2006, 10:52 AM
Ive taken a bar, kettlebells, tyre and other stuff to the local track and had no problem with it...but that was only a couple of us. For the PainStorm it might be a bit different as I am expecting at least 6-8 people

Karl Steadman
03-21-2006, 12:09 PM
For the record i will be doing it WITH the bar for the 400's...

Doesn't have to be fun to be fun right...:uhoh:

I'll be running up and down a footy pitch for my sprints.

Mike Hom
03-21-2006, 01:25 PM
Brand-X has heavy body bags.. we may be able to sub those.. the terror!

Jeff Martin
03-21-2006, 01:38 PM
I will of course make the "body bags" available for the Mike's at Brand X. Me, I need a lot of work on my running and in the spirit of hitting your weaknesses I'll be doing them as sprints, sans bar. But you guys go ahead.:lol:

Laura Rucker
03-21-2006, 03:03 PM
*whew* I really was afraid I'd have to carry the bar on the runs.

Gonna try this Big Dog style - modified with girlie weight of 35#.

Karl Steadman
03-30-2006, 11:16 PM
After much discussion (in the pub) after the kbell seminar, it was decided (not by me!) that as prep for my upcoming recruit training that i was to hold the oly bar like a rifle whilst doing the 400's....


Cool! Compromise will be, i'm gonna hold it like a zercher squat in front...:crazy:

Let the fun and games commence....Have fun and work hard for Joe.

David Easton
03-31-2006, 12:46 AM
And because your doing it...so am I!!

Of course if we are doing it in the gym...on the readmill I wont be doing it :happy:

Chris Kemp
03-31-2006, 06:34 AM
Painstorm XII (for Joe)

Took the soft option and ran sans bar

Got 27:49

The second run, after the squats was ... interesting as low back muscles just completely switched off. Each set of 50 squats was unbroken and to 13" marker. Presses were pretty much broken into 3 sets as were the snatches. Surprisingly cleans were all unbroken. BTW Davie, thank you for not making them full cleans and snatches!!

Cheers, kempie

ps Davie if you do take a collection for Joe, put me down for a fiver and I will sort you at the April seminar.

Gordon Limb
03-31-2006, 08:28 AM
The boys from Cottesmore all attacked the Big Dawg, and everyone ran with the bar (pretty weak, kempie). Moving the bar seemed to get easier as the workout progressed. Everything but the hang cleans was broken for me.
BTW, I would not recommend doing this hung over.

Gordo 35:01
Oz 40:51
Fish 41:12
Duggie 43:48
This was Duggie's first exposure to CF, hope he's back for more in the future (assuming we didn't break him).

Chris Kemp
03-31-2006, 08:45 AM
Cheeky bast:angry:D!!

I really did try for about 15 mins to find a way to run with it on the 'mill without destroying nearby mirrors but no go. Anyways, nice work boys!

Cheers, kempie

Karl Steadman
03-31-2006, 10:56 AM
Nice effort lads!

Very nice!

Gordon Limb
03-31-2006, 12:57 PM
The only place for treadmills is on a ship - Get outside and enjoy the great British weather! Dodging cars parked along the road while carrying a barbell makes the run even better. Funny thing how other people will give you the right of way while running with an oly bar! Karl - we found the best way to run with the bar was on the shoulders, although we didn't try Zercher style.
Kempie - if I would have left the bar on the ground during the run, I still wouldn't have come in under 28 mins. Good work, dude.

Jeff Martin
03-31-2006, 05:18 PM
Do not look at this Painstorm and say I'll do a few rounds on the GHD to warm up.
Squats, shoulder Presses, Push Presses and Cleans unbroken. Paid dearly during push jerks.


(Message edited by jeff_m on March 31, 2006)

Gordon Limb
03-31-2006, 11:50 PM
No action shots this time around. 5 quid each; we'll call it an even $40 for Joe.


David Easton
04-01-2006, 09:45 AM
And the results are in...

What a workout! Well done to all that took part, strong work by all as usual.


Kyle - 19:01 - Pack
Johnny - 20:58 - Pack
Kev - 26:54 - Pack
Joe - 26:04 - Pack
Davie - 28:07 - Big Dogs
Jax - 28:58 - Pack
Gordon - 29:59 - Big Dogs
Jools - 35:22 - Big Dogs

Everyone used weights that were appropriate for them


Lots more pictures are at www.crossfitcs.com (http://www.crossfitcs.com) and click on Photo Gallery

Laura Rucker
04-01-2006, 01:36 PM
55:30 Ladies' big dawg - 35# for everything except the Hang Power Clean - 45# for that. 50 reps for all exercises.


1 dollar for each minute 55.30 for Joe.

(Message edited by laurar on April 01, 2006)

Jeff Martin
04-01-2006, 02:54 PM
Here are the times that were recorded at Brand X:

Those that carried the "Stupid Bar"
Mike 43:06
Jason 44:35
Connor 44:51
David 44:51
Those that ran rather than carry the "Stupid Bar"
Jeff 28:50
Steve 30:30
Tony 41:00
David 41:00
Jim 41:00
Laura 55:30 (as noted)

Keegan 19:11
Brenda 35:13
Karen 37:04
Barry 40:51

Many did not record their times. This breech will be punished at the next class meeting.

Dennis Yiatras
04-02-2006, 07:06 AM
ps12 for joe.. did not run w/bar


David Easton
04-02-2006, 11:28 AM
I think our 400's were a bit short so we will make up for that at the next PainStorm

We will also be donating $100 for Joe

Rachel Williams
04-03-2006, 12:58 AM
Big Dawgs with 45# oly bar


Running without the bar

Karl Steadman
04-03-2006, 01:43 AM
not quite sure what happened.........i quit.

put a weights vest on and ran with the bar, but my head wasn't in it at all. After about rep 12 of the OH squats i threw the bar and walked away.

I am ashamed and sorry.

Will go again today hopefully without the weights vest.

Soul searching needed.

Strong work all, well played Rach, you hauled arse.

David Easton
04-03-2006, 02:01 AM
Mate....as a wise man once said - "Suck it up, Buttercup!"

Do it today and kick *** while you do it. One bad day, thats all it was.

Chris Kemp
04-03-2006, 05:25 AM
Mate, just get back on the horse, you will own this - no doubt.

Cheers, kempie

Graham Hayes
04-07-2006, 03:19 AM

Snatches got me.

Chris Kemp
04-07-2006, 09:36 AM
Nice one Graham - you're lucky if it was only the snatches that got you. Pretty much everything after the squats added to my suffering.

You coming to the April seminar?

Cheers, kempie

Graham Hayes
04-09-2006, 05:02 AM
Yeah of course, anything to get off work;)

Karl Steadman
04-09-2006, 08:33 AM
400's with bar


TODAY i had it...:happy:

Chris Kemp
04-09-2006, 10:31 AM
Mate, that is just awesome. Way to prove a point - to yourself.

Cheers, kempie

Doug Ralston
04-10-2006, 05:30 AM
Strong work Karl!

Good job.

Karl Steadman
04-10-2006, 10:13 AM
Thanks Kempie and Doug...