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

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Old 05-19-2006, 01:39 PM   #1
Eugene R. Allen
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Run ¼ mile
50 KB Snatches 25/25 (44)
50 D-Ball Slams (25)
50 Calories Rowing

Run ½ mile
40 KB Swings (44)
40 Pullups
40 Barbell Push Press (75)

Run ¾ mile
30 Ring Pushups
30 Power Cleans (95)
30 Wall Ball (20)

Run 1 mile
20 DB Thrusters (35)
20 Sand Bag Clean and Jerk (50)
20 Dbl. KB Push Press (44)

I wanted an hour of work but only got 55:30 out of this...It'll have to do. I pedaled 10 miles on the Computrainer before I started just to get my legs fatigued a bit. I have some longish races coming up so my workouts are becoming even longer than normal. No real hints for success here except maybe to avoid the bike ride. You will find that you will break up the sets a bit but stay as steady as possible rather than going like a maniac and then resting for 5 minutes. Good form, full range of motion, run like the wind.
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Old 05-19-2006, 05:52 PM   #2
bill fox
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Damn.

My chipper tomorrow's not looking so bad now.
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Old 05-23-2006, 08:20 PM   #3
Eugene R. Allen
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A SWAT Team mate JD (John Delgado) and a deputy friend of ours Tanya joined me for Me Love You Long Time this afternoon. I started with the first one, JD with #2 and Tanya with the last one. I did that to keep us from needing any of the equipment at the same time. It worked. I brought my time down to 48:12, JD got in at 57:30 and Tanya was finished in 58:38.

Give this one a try...it's Epic to be sure and quite a test of your mental game. Prepare to be smoked.
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Old 05-30-2006, 08:09 PM   #4
Steve Serrano
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Eug,
This version worked for us yesterday morning. I gave you props but I hope we didn't change the "spirit" of the effort too much. Best time was 29 min. and change, slowest, (and slightly modified for 52 y/o) was around 53 min. Nobody blew; all suffered mightily. A good time was had by all.

"Our boys from Pendleton will get the following modified offering (thanks to Eugene Allen!):
'Me Love You Long Time'
400m Run
50 One arm Snatch -25/25 each arm (35#)
50 Ball Slams
50 sit ups
400m Run
40 DB Swings (45#)
40 Jumping Pull Ups
40 Push Press (45# bar)
400M Run
30 Ring Push Ups
30 Power Cleans (65#)
30 Sumo Deadlift High Pull (#45)
400m Ruck Run/Walk (40# ruck)
20 DB Thrusters
20 Clean and Jerk (25# plate)
20 Calorie Row"
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Old 06-01-2006, 12:54 PM   #5
Eugene R. Allen
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Adjust all you want Steve - the idea for the workout was just to get some for a long time. Your fater people that came in near 30 minutes might need the full runs and the end run as well to make this the cardio event I wanted it to be. I'm glad you were able to use it to your group's advantage.
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Old 06-05-2006, 02:43 PM   #6
Jamila Bey
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Ow me so hurtin!
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