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

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Old 02-15-2010, 08:11 AM   #1
John Cacela
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max rounds and reps in 8 minutes of?

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

I just started crossfit. The above WOD confuses me. Does it mean you do as many rounds of this as you can within eight minutes? Or does it mean you try to do one round of this in eight minutes, then do as many rounds as you can? Also it says max reps, does that mean you do as many reps for each exercise as you can? If that's true then why does it list the number of reps for each exercise? Any clarification would be greatly appreciated. Thanks.
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Old 02-15-2010, 08:17 AM   #2
Jeff Stanek
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Re: max rounds and reps in 8 minutes of?

You perform the workout as rounds of 4 HSPU, 8 k-bell swings, and 12 GHD's. The timer stops at 8 minutes and you score yourself on how many "rounds plus reps" you accomplished.

I.E. Patrick Burke's "7 rounds plus 4 HSPU".

It is worded a little funny. Watch the Journal video of the workout and you'll see exactly what they mean.
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Old 02-15-2010, 08:17 AM   #3
Albert Chang
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Re: max rounds and reps in 8 minutes of?

8 minutes continuous clock, how many rounds can you do? At the very end, you may not be able to complete the round, so how many reps were you able to complete in that partial?
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Old 02-15-2010, 08:22 AM   #4
Marcel Zwinger
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Re: max rounds and reps in 8 minutes of?

one round is:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

and you do as many as you can in 8 minutes.

now normally only the fully completed rounds would count (eg. you get 7 rounds and 3 Handstand Push Ups, your score is still 7)
but this time, you technically calculate how many reps you got at the end (eg 7 rounds equals 168 plus 3 HSPU's = 171)

it was one of the CF Games 2009 workouts - so it was better to differentiate between the results of the competing athletes.

furthermore: if you are new and have never done GHD situps: DON'T DO THEM!
they will hurt you! they can get you to the hospital real fast.
the same as with 2 pood kettlebell swings!

use less weight (1 pood, eg) and do regular situps or Knees2Ellbows

then start to incorporate GHD situps into your warm up or cool down (little by little starting with maybe like 10 per day for a few days)

most of all: enjoy
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Old 02-15-2010, 09:25 AM   #5
John Cacela
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Re: max rounds and reps in 8 minutes of?

Thanks guys.
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