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

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Old 07-06-2006, 07:35 PM   #1
Chris Brophy
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I am a couple days behind on the wods so excuse the delay on this questions

After doing the 3 rounds for time of 400 meter run and bodyweight bench press why this combination? What is the interaction between these two exercises?

Thanks

chris
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Old 07-06-2006, 07:50 PM   #2
Neal Winkler
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You mean 500 meter row and bodyweight bench press?

If you mean the row, then the row has a upper body pulling movement in it (as well as lower body pressing), so by adding an upper body pressing movement like the bench, then you hit every muscle group in the body. It could of been anything else like push ups, dips, or overhead presses - just any pressing movement. Unless Coach was thinking that he wanted to do a pressing movement in the saggital plane because the rowing's pulling in the saggital plane, in which case he could of had us do eiher bench or push ups. But he may not of been thinking about that at all, probably just chose a random pressing movement to cap it off so as to hit all the muscle groups.
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Old 07-06-2006, 08:41 PM   #3
Chris Brophy
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Neal, unless Iread it wrong it indicated a substitute as a 400 meter run?

chris
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Old 07-06-2006, 08:44 PM   #4
Chris Brophy
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Neal...I just re-read the wod and it does state the running of 400 meters as a substitute...does your answer still hold under that scenario?

Thanks,

Chris
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Old 07-06-2006, 11:00 PM   #5
David Werner
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Chris

We really want you to row. The concept 2 rowing machine comes up very often in WODs because rowing is an awesome, intense stimulus, and because the concept 2 is a good machine. Neals' answer is correct, pushing and pulling is what the workout is about, but it's also about being strong when winded.

Running was explicitly mentioned as a substitute because that's reality - not everyone has a rower, or access to one. When doing these workouts substitute as you need to. Substitutions allow you to work around the lack of equipment or skill. But understand that in making the substitution you've altered the workouts intent. Sometimes altering is fine, sometimes it's not.

When making substitutions it's most productive if you're able to analyse the intent of the original workout - in the way Neal did - and come up with the best aproximation of that intent that you are able.

Running was given because the work of a 400 meter sprint is about the same as the work of a 500 meter row (it takes about the same amount of time). In this case the point of running and benching is to be strong while you're gasping for breath.

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Dave Werner
Crossfit North
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Old 07-07-2006, 12:11 AM   #6
Lynne Pitts
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Moving to Workout of the Day.
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Old 07-07-2006, 05:58 AM   #7
Chris Brophy
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Thanks Dave...good point

chris
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