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

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Old 10-12-2010, 08:11 AM   #1
Guy Erez
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About the CFE WOD

Hey guys,
I'm a newbie and I didn't quite get what they meant on the WOD:

5 Sets
20 unbroken chest to bar chin ups with speed
10 sec rest
AMRAP Burpees in 30 sec DO NOT pace these
Rest 90 sec

5 sets of 20 chinups chest to bar.. do they mean normal chinups, just to pull your self a little higher?, or do they mean something totally different?

what does unbroken mean? and with speed?
the 10 sec rest between each set sounds sick, I can barely do 5-8 chinups at best, how do I do 20, for 5 sets with such a small resting time?

AMRAP Burpees is what this guy does?
http://www.youtube.com/watch?v=SH-ZhxX5NyU

do I need to do 5 sets of the burpees as well? or is it something different.


C2 workout, row your body weight in watts, etc..
row in what?, what's watts.

Sorry for the stupid questions, its just not clear enough for me to understand them.
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Old 10-12-2010, 09:10 AM   #2
Jen Jacobs
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Re: About the CFE WOD

Chin up - palms facing you
Do 20 chin ups so your chest hits the bar instead of just getting your chin over the bar. Try to go as fast as possible. Do 20 in a row without having to stop or come off the bar.
Rest 10 seconds, then do as many burpees as you can in 30 seconds.
Rest 90 seconds, and that completes 1 set.
Repeat that sequence 4 more times.

If you can only do 5-8 chin ups, then modify the workout so you're doing 7 unbroken. You still have the 90 seconds of rest post burpees before you do the chin ups again.

The guy in the video is not doing a burpee. He's leaving out the push up for that particular workout.

This is a burpee - http://www.rosstraining.com/articles/burpeeclip.htm (wfs)

For the C2 workout, the monitor on the erg should show meters, calories, and watts. Make sure the display is showing watts - a measure of power output. Figure out how much you weigh in pounds and start rowing until you're pulling your weight (in pounds) in watts. Hold that for 1 minute, then pull 8 strokes as hard as you can to reach max watts. Rest 2 minutes, then repeat 9 more times.

Hope that helps
Jen
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Old 10-12-2010, 09:17 AM   #3
Guy Erez
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Re: About the CFE WOD

Thanks, that helped a lot.

So when rowing get to my body weight in lbs worth of watts, hold that steadily for 1 minute, then perform 8 strokes as hard as I can.. then I rest 2 minutes and all over again.

Just one thing, could you give me a picture/vid of this rowing machine I need to use to perform that workout?

btw, while training I can't really time the burpees to be 30 seconds, what can I do instead? maybe a number of burpees which would take me about 30 seconds?

Last edited by Guy Erez : 10-12-2010 at 09:23 AM.
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Old 10-12-2010, 09:27 AM   #4
Jen Jacobs
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Re: About the CFE WOD

That is correct.

A C2 is short for Concept 2, the maker of a very popular indoor rowing machine. It's also called an erg.

Check out the Again Faster Mic'd Instructor series for a few videos about using an erg and reading the monitor.

http://www.againfaster.com/the-micd-...er-part-1.html (wfs)

Jen
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Old 10-12-2010, 09:46 AM   #5
Guy Erez
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Re: About the CFE WOD

I don't think I have this in my gym, I'm pretty sure my gym doesn't have it.

Is there anything I can sub' this with?
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Old 10-12-2010, 01:08 PM   #6
Shane Skowron
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Re: About the CFE WOD

Quote:
Originally Posted by Guy Erez View Post
I don't think I have this in my gym, I'm pretty sure my gym doesn't have it.

Is there anything I can sub' this with?
Other than getting into a boat and rowing, no, not really. Better off running
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Old 10-12-2010, 01:33 PM   #7
Guy Erez
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Re: About the CFE WOD

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Originally Posted by Shane Skowron View Post
Other than getting into a boat and rowing, no, not really. Better off running
Alright, thanks man!
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Old 10-13-2010, 12:22 AM   #8
Joshua Gritton
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Re: About the CFE WOD

By the way Chest to bars in my opinion helped me learn how to push away from the bar to improve my kip.
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Old 10-13-2010, 07:28 AM   #9
Guy Erez
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Re: About the CFE WOD

Quote:
Originally Posted by Joshua Gritton View Post
By the way Chest to bars in my opinion helped me learn how to push away from the bar to improve my kip.
Thanks for info buddy.
I saw your other message in the other Thread I opened, I will reply to it there soon enough.


Generally though,
Can the C2 rowing machine be replaced with this:
http://media.crossfit.com/cf-video/CrossFit_SDHP.mov
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Old 10-13-2010, 10:07 AM   #10
Carl Amolat
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Re: About the CFE WOD

Quote:
Generally though,
Can the C2 rowing machine be replaced with this:
http://media.crossfit.com/cf-video/CrossFit_SDHP.mov
No, those are two totally different concepts. For rowing you need to use the C2 rower or row an actual boat. Just stick to running for the time being to get your base fitness up.
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