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

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Old 05-23-2005, 08:02 PM   #1
Joseph Blaire
Member Joseph Blaire is offline
Join Date: Nov 2007
Location: New York  New York
Posts: 110
All questions relate to this past sunday's WOD:Three rounds for time of:
Run 800 meters
95 lb Overhead squat, 21 reps
30 L-Pull-ups

1) The rower at my crappy gym is broken. I hate running on the treamill and never do (it looks like i'll have too now). How can you gauge a 400, 500, or 800 meter run on a treadmill (since it doesn't measure in meters ? I should set the incline to 2.0 or higher right ?

2) For over head squats I had to use the bar( 45 pounds) to get decent form. I always use light wieght (20 pound bar) for OH squats in the CF warm
up. Should I be using the (45 pound) bar for all 3 sets in every CF WU I do ? Do most of you use a weight that will allow 10-15 reps for 3 sets of OH squats in the warmup, and when then get easy go up in weight ?
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Old 05-23-2005, 08:18 PM   #2
Matt Gagliardi
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Join Date: Feb 2004
Location: Memphis  TN
Posts: 946

400m = .25 miles
800m = .5 miles
1600m = 1 mile

I've read that an incline of 1.5 is a pretty good equivalent for "real" running (outside).
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Old 05-25-2005, 05:19 PM   #3
Joseph Blaire
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Join Date: Nov 2007
Location: New York  New York
Posts: 110
Thanks Matt,
any input on my seceond questions would be appreciated as well.
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Old 05-25-2005, 06:03 PM   #4
Chris Forbis
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Join Date: Aug 2004
Location: Joplin  Missouri
Posts: 922
In the warmup, I just use a PVC pipe. I do the exercise for the flexibility it brings, not any strength gains. I like throwing in heavy OHS a couple of days a week because I really like the exercise. Your mileage may vary.

But by all means, tailor the warmup to your weaknesses. Or you can add extra work outside the WOD/warmup to bring your faults up to speed. Better yet, do both.
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