Wu: 600m fast walk, F & J, 2 x 10 Pull-ups, sit ups, push ups
Wod:
800m run
75 push ups
800m run
75 sit ups
800m run
75 squats
No time, still rehab from back injury. Around 7 tracks of Motörhead.
First longer WOD for some time, got the heart going. Back feels good after it. But will go for only b-w wod:s for a few more days. Good thing whit the back injury is that I´m more careful about form!
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
the first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups,
and finally,
the last 8 intervals are squats.
There is no rest between exercises.
Pack:
Five rounds for time of:
Run 200 meters
7 Muscle up progressions, substituted 7 pullups and 7 dips
Run 200 meters
3 Handstand push-ups
Run 200 meters
30 second Tuck sit
Run 200 meters
10 One legged squats
First, I wanted to let everyone who might need it know about a free app I use on the iphone called GYMBOSS which is a very easy to use programmable timer. There is already a Tabata interval on it. You can change the thing’s noises, colors for indicating rest vs workout and program in any set of intervals you could imagine. Even end your workout with that loud iphone hull breach alarm.
Warmed up with muscle ups and inversions on the rings.
WOD
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
the first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups,
and finally,
the last 8 intervals are squats.
There is no rest between exercises.
Pull ups (all dead hang)
7-5-4-4-3-3-3-2
Push Ups (hand reposition at bottom-trying to practice this)
16-15-12-12-11-10-11-10
Situps (ball situps with feet hooked under bumper mimicking GHD form
28-22-27-25-25-24-21-24
Squats (hands moving without touching hips from hips to chest then back down and squatting below parallel touching medicine ball)
25-24-24-21-19-18-18-18
Post total reps from all 32 intervals to comments.
One request if possible: As most of us are likely not doing these at a “box” with other CFers, could you post average times or scores that we can shoot for? I appreciate knowing what Rich Froning or Jason Khalipha can do, but that’s not at my level. Maybe a good and great time for Big Dawg, Pack, etc.
Appreciate you all posting these workouts and helping spread the word about CF!
Wow, asking for more from a free service.
Actually, I think Metric tried this once before.
The crazy thing is, what you ask for is right in front of you. People are posting their scalings and their times right here. You can see for yourself what people are doing and it doesn’t take long to figure out who is good and who is great. If you can’t wait for people to post, then drop back and do the WODs a day (or more) behind.
EDIT: Also, you can also go back to the previous time the WOD was posted and look at what times were on that date, too!
We did.
GD isn’t keen on us posting targets in case they start becoming the “official” numbers that people should be aiming for.
We have a bunch of suggestions for how you work out where you should be in our FAQ in the Beginner’s Forum. The best, which other’s have posted, are:
Work several days behind the main site postings. We recommend that for several reasons and yet I see many people ignoring this advice. It gives you time to find substitutions, ask questions, see other’s results and if GD is busy and can’t post the scaling quickly after the WOD is posted, you’re not left hanging.
See what people here and on the main site achieve. Look for the people who do it rx’d and who don’t seem to be lying and pick a scaling which let’s you do it in a comparable time.
Which leads to the main point; You’re supposed to scale the WODs. We’re all about scaling. You WANT to be using Rich Froning’s time as a target, that’s the point. His time is an example of the WOD done with usually good form at the best pace possible. You should be picking a scaling that let’s you finish in the same time or complete the same number of rounds as him, if you’re not you’re missing the point of the met con. Of course for the ME days you’ll lift whatever your strength allows, so they’re self scaling.
26 Oct WOD on 27 Oct
AMRAP 12 min
3 Wall climbs (rd 1 did one wall climb w/in 1 ft of wall, 20 sec plank; rd 2 wall climb only to 2 ft of wall, 20 sec plank; rd 3 30 sec plank)
10 Up-downs (more like crawl ups!)
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1) (could only get my shin w/in about 1 ft of my forearm, just not flexible enough!)
= 3 rounds exactly
Was going to try for 15 min, but after 12 min my lower back was absolutely screaming. All the flat hand supporting body weight did not help my arthritic wrist either - made going shooting later in the day a little interesting. Couldn’t even manage to get off 50 rounds of .38 before I had to quit. Oh well, live to shoot another day - it feels OK today. Will do Tabata fight gone bad shortly!
Tried to vote, but Firefox is doing something weird. Paid my $0.20 for a text instead - the WOD is worth WAY more than that per day anyway!
As expected, I hit failure pretty quick. For the last 4 intervals for pullups, I incorporated jumping pullups. I know it is not recommended but I wanted to finish and there was no way in hell I was getting any more unassisted pullups. Time for a beer…
You’re supposed to scale the WODs. We’re all about scaling. You WANT to be using Rich Froning’s time as a target, that’s the point. His time is an example of the WOD done with usually good form at the best pace possible. You should be picking a scaling that let’s you finish in the same time or complete the same number of rounds as him, if you’re not you’re missing the point of the met con. Of course for the ME days you’ll lift whatever your strength allows, so they’re self scaling.
Wish this perspective was more accepted at my box. There, folks seem to think they have to do everything Rx’d or else they are not doing it right. We do a lot of non-main site programming, thus, no broad target basis like that which can be found here. When I ask the target (time or rounds) for a WOD, too often there isn’t a pre-thought out perspective on target. Instead, just go Rx and see how it goes. The bummer is that when I do scale to shoot for a target, I sometimes get negative vibes from the class and coaches.
Wish this perspective was more accepted at my box. There, folks seem to think they have to do everything Rx’d or else they are not doing it right. We do a lot of non-main site programming, thus, no broad target basis like that which can be found here. When I ask the target (time or rounds) for a WOD, too often there isn’t a pre-thought out perspective on target. Instead, just go Rx and see how it goes. The bummer is that when I do scale to shoot for a target, I sometimes get negative vibes from the class and coaches.
Sounds like a bad box, no? Good way to get people hurt. I was just in a debate on Livestrong.com defending CrossFit. The article was written by a guy who when to a box and over did it and ended up with rhabdo. It leaves a bad taste in everyone’s mouth and gives CrossFit a bad name. Too bad too many box owners are in it for the money rather than the betterment of their members.
I’d like to open a box someday. But that won’t be until I’m a much better CrossFitter, have followed and experienced trainer for a while, gotten plenty of training, and then learn to scale properly. That will take years. I’m in no hurry. Money is not my goal; proper training and making people better are.
They can go ahead and call me a p#ssy for scaling; I know I’m man enough to know my limits and do it the right way. I’m in this for the long haul. Each WOD I do I try to think about the effect it will have much later down the road.
Aren’t we supposed to leave our egos at the door when we go in to WOD?
Great quote:
“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available”
BlueBugofJustice
