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

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Old 04-30-2006, 09:01 PM   #1
Eugene R. Allen
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After Mae West x 2 to warm up we did a trip down and then up Jacob's ladder. Reps of 20, 15, 10 and 5 OF OHS with a 10 lb pipe, swings with a 52 lb KB, pullups and ring pushps. Rotate the exercises for each of 4 sets so you do each of the exercises for each of the rep amounts back to back for time. We did:

20 OHS
15 Pullups
10 Ring pushups
5 Swings

20 Pullups
15 Ring pushups
10 Swings
5 OHS

20 Ring pushups
15 Swings
10 OHS
5 Pullups

20 Swings
15 OHS
10 Pullups
5 Ring pushps

I did 8;23 from the top down, rested 2 minutes and did 8:46 from the bottom up. Times went from there to 18/19 something with that person saying it was the hardest workout he has done.

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Old 05-01-2006, 10:51 AM   #2
Martin Schap
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Well done. That's a really cool set and rep scheme. I'm always looking for new ways to structure a workout.
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Old 05-01-2006, 01:00 PM   #3
Eugene R. Allen
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I like the Jacob's Ladder format but I wanted it harder so we could go though it once. We haven't done it yet so I don't have any idea about the time, but it looks hard.

25 Wall Ball (20lbs)
25 Row (Calories)
25 Ball Slams (25 lbs)
25 Clean and Jerk (95 lbs)
25 Swings (52 lb KB)

20 DB Thrusters (35 lbs)
20 Pullups
20 Sledgehammer Hits to Tire
20 KB Snatches (10 ea arm)
20 Ring Pushups

15 Push Press (85 lbs)
15 Cleans (115 lbs)
15 DL + Box Jump (185/20" box)
15 GHD Situps
15 Barbell Snatches 75 lbs

10 Front Squat (95 lbs)
10 KB swing flip/SDLHP catch, throw repeat
10 Pullups
10 KB Double Clean and Jerk (44 lbs)
10 Ring Dips

5 Road Rage
5 Pushup/Pullup/Rollup
5 Colleen and Jerk (40 lbs)
5 HSPU
5 Snatch-Back Squat-Thruster-Front Squat

That's 375 reps so it seems one time through will be plenty.
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Old 05-01-2006, 03:48 PM   #4
Garrett Smith
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Speaking of Jacob's Ladder, I came across this the other day...

http://www.jacobsladderexercise.com/index.html

Any wagers as to how soon one will be in Eugene's garage? :happy:
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Old 05-01-2006, 04:45 PM   #5
Dennis Yiatras
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I just did this from the top down in 9.14.94. I should have read it all the way through then I would have gone from the bottom to the top w/2 minute rest in between. I will try this at a later date..
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Old 05-01-2006, 10:26 PM   #6
Eugene R. Allen
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Garrett - I considered one of those stepper things but decided against it because it takes up quite a bit of room and that's all you can use it for. Same issue with this ladder. They make a climbing wall that rotates like things thing does that I considered but it was very expensive and again, takes up a lot of room. I decided to build a climbing wall instead.

Dennis - which one did you do in 9:14..the first one I posted or the second one?
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Old 05-01-2006, 10:59 PM   #7
Ian Carver
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Eugene,

Nice workouts. I like the nasty look of the second Jacob's Ladder. I get nervous just looking at it.

I saw "Road Rage" on there, but I am not sure what that exercise entails. I did a search, but got back all kinds of wacky results. Could you enlighten me on the exercise when you get a chance?

Thanks and take care -- Ian Carver
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Old 05-02-2006, 12:14 AM   #8
Eugene R. Allen
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Ian - big tire, a couple hundred pounds or so, but one you can flip yourself - with effort. Two 25 lb D-balls one on each side of the tire with one of them far enough away to allow for the tire to be flipped and not cover it up.

Begin with the ball closest to the tire and do a burpee - that is, squat down and put your hands on the ball, kick your feet back and do a pushup, bring your feet back under you and stand with the ball for a full squat clean, stand with the ball at the clean position and then jerk it overhead, slam the ball to China and jump onto the tire. Jump back off the tire. Flip the tire. Jump into the tire and then over the other side to your other ball. That was "1". The object is to do 10 of them in under 3 minutes. I'm down to 2:07 and can see a sub 2:00 in my future. Go to my blog at www.crossfitpc.blogspot.com for descriptions of much of the weirdness I make up. I do lots of things with tires...we hit them with sledgehammers, drag them up and down the street, jump on them, flip them, roll them up the hill and with two big ones stacked on top of one another you have a makeshift GHD perfect for situps with a really great stretch.
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Old 05-02-2006, 07:57 AM   #9
Dennis Yiatras
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E.A.,

It was the first one .. 2nd one looks funnnnnnnnnnn.
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Old 05-02-2006, 10:47 AM   #10
Ian Carver
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Thanks Eugene. Road Rage is a workout in and of itself. I'll also check out your weblink as well. Take care and stay safe.
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