CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

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

Reply
 
Thread Tools
Old 05-29-2009, 09:16 PM   #1
Wil Li
 
Profile:  
Posts: n/a
400 metter run?

How much is a 400 meter run exactly? How can I know for sure or guess? I want to do today's WOD and it asks for a 400 meter run.
  Reply With Quote
Old 05-29-2009, 09:22 PM   #2
Shane Skowron
Member Shane Skowron is offline
 
Profile:
Join Date: Aug 2007
Location: Queens  NY
Posts: 3,800
Re: 400 metter run?

It's one complete lap around a standard high school or collegiate track.

If you are using an indoor track, it will probably be two complete laps. There are some outdoor tracks that are 200m and therefore you will have to do two laps, but they are less common.

You can try measuring the distance with mapmyrun.com or a measuring wheel if you have access to one.

If you cannot get an accurate measurement, it is okay to estimate, provided that you run the same distance each time and compare your times next time around on the same course. There isn't a big physiological difference between a max sprint at 400m or at 393m or 408m, for example.
  Reply With Quote
Old 05-30-2009, 03:21 AM   #3
Rick Kolberg
Member Rick Kolberg is offline
 
Rick Kolberg's Avatar
 
Profile:
Join Date: Feb 2009
Location: Western Wasit  Iraq
Posts: 38
Re: 400 metter run?

400 meters....ya know in High School I ran that in 54 seconds. It's been too long since then. What can me and my guys substitute for the "Wall Ball" as we have no 20 pound medicine balls. A dumbell workout maybe, or Burpees?
__________________
"STRONG AND CONCENTRATED"
30/5'9"/168lbs
  Reply With Quote
Old 05-30-2009, 05:29 AM   #4
Shane Skowron
Member Shane Skowron is offline
 
Profile:
Join Date: Aug 2007
Location: Queens  NY
Posts: 3,800
Re: 400 metter run?

Quote:
Originally Posted by Rick Kolberg View Post
400 meters....ya know in High School I ran that in 54 seconds. It's been too long since then. What can me and my guys substitute for the "Wall Ball" as we have no 20 pound medicine balls. A dumbell workout maybe, or Burpees?
From the FAQ

3.4. Substitute for wall-ball throws?

The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different.
Better to follow David Heyer's directions for a homemade medicine ball:

1. take an old, or cheap, basketball
2. cut a slit in it
3. stuff with sand
4. sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)

This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.
  Reply With Quote
Old 05-30-2009, 09:41 AM   #5
Rick Kolberg
Member Rick Kolberg is offline
 
Rick Kolberg's Avatar
 
Profile:
Join Date: Feb 2009
Location: Western Wasit  Iraq
Posts: 38
Re: 400 metter run?

Quote:
Originally Posted by Shane Skowron View Post
From the FAQ

3.4. Substitute for wall-ball throws?

The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different.
Better to follow David Heyer's directions for a homemade medicine ball:

1. take an old, or cheap, basketball
2. cut a slit in it
3. stuff with sand
4. sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)

This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.
Cool man, thanks. That helped. We ended up doing 20Kg Dumbell Swings. We also had make the 400M run a 100MX4 shuttle run. We live in a confind area, and have limited space. Our JSS is only about 200M in total length, and our box jumps (due to lack of material)...we used the back of our MRAP. It's about right for the 24".

I think, I figured out how to put pictures on this thing. There is one of the dumbell swing, an done of the "MRAP" jump.
Attached Thumbnails
Click image for larger version

Name:	DSC00156.JPG
Views:	275
Size:	157.3 KB
ID:	4301  Click image for larger version

Name:	DSC00159.JPG
Views:	325
Size:	152.1 KB
ID:	4302  
__________________
"STRONG AND CONCENTRATED"
30/5'9"/168lbs
  Reply With Quote
Old 05-30-2009, 12:31 PM   #6
Shane Skowron
Member Shane Skowron is offline
 
Profile:
Join Date: Aug 2007
Location: Queens  NY
Posts: 3,800
Re: 400 metter run?

Cool pics man. Keep your arms straight on the DB swing though. Stay safe there.
  Reply With Quote
Old 05-30-2009, 01:04 PM   #7
Ted Apollo
Member Ted Apollo is offline
 
Ted Apollo's Avatar
 
Profile:
Join Date: Jun 2008
Location: Poway  CA
Posts: 1,697
Re: 400 metter run?

wfs - mapmyrun.com
__________________
m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS)
  Reply With Quote
Old 05-30-2009, 05:55 PM   #8
Ed Haywood
Member Ed Haywood is offline
 
Profile:
Join Date: Jul 2008
Location: Valrico  FL
Posts: 492
Re: 400 metter run?

Quote:
How can I know for sure or guess?
Find a measured distance like a football field (100 yards) and pace it off. Do a little math to get your pace count for 100m. Do that 4 times and viola, a 400m track anywhere you go. By way of comparison, at 5'11" my pace count is 60 paces per 100m, with a full stride, no load, counting every time my left foot hits the ground. Like most old soldiers, I know my pace count in my sleep.
  Reply With Quote
Old 05-30-2009, 09:19 PM   #9
Rick Kolberg
Member Rick Kolberg is offline
 
Rick Kolberg's Avatar
 
Profile:
Join Date: Feb 2009
Location: Western Wasit  Iraq
Posts: 38
Re: 400 metter run?

Quote:
Originally Posted by Shane Skowron View Post
Cool pics man. Keep your arms straight on the DB swing though. Stay safe there.
Will do, We're always safe reckless most times, but always safe. Thanks for the tip.
__________________
"STRONG AND CONCENTRATED"
30/5'9"/168lbs
  Reply With Quote
Old 06-02-2009, 08:38 AM   #10
Mat Frankel
Affiliate Mat Frankel is offline
 
Profile:
Join Date: Mar 2009
Location: Newton  MA
Posts: 329
Re: 400 metter run?

Sub for Wallball: Goblet Squat with press overhead.

http://www.davedraper.com/blog/2006/...t-instruction/ (wfs)

and at the top of the squat press.
__________________
Rebuilding an Athlete - My Workout and Food Log http://www.board.CrossFit.com/showthread.php?t=44786
  Reply With Quote
Reply


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

vB 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
Mel's log: Run fat boy run Mel Smith Workout Logs 49 07-15-2009 03:23 PM
Run 400 50 air squats Camille Lore Workout of the Day 2 09-28-2008 10:40 AM
400 for Funsies! Steve Spear Workout of the Day 1 08-08-2008 11:00 AM
Sub for 400 M run? Chris Lampe Exercises 2 11-01-2006 05:11 AM
400 metres Nick Martinez Exercises 2 04-26-2003 08:40 AM


All times are GMT -7. The time now is 02:51 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.