Friday 090424

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 081228.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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did 5k on eliptical (medical reason for not running any more)-24:56
last 5k on 2 Apr 09-26:25

WOD Filthy Fifty

First day ever training at a real Crossfit gym. Trainers were great. Found out that my squat is wrong and my knees are going too far over my toes, not keeping my back straight. They taught me the wall practice. Met some really cool peeps. Can’t wait to go back.

Did 25 of everything and finished in about 18min. But I wasn’t paying too much attention to time today since I was in the gym for the first time. But I had to rest at one point because I was beginning to see stars. LOVE IT! I also was the only one doing 25 of everything, while everyone else was as Rx.

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Time = 15:52

any substitute on running 800m?
snowing out side & I don’t have treadmill

No Body - 23 April 2009 10:46 PM

any substitute on running 800m?
snowing out side & I don’t have treadmill

Other subs are rowing, probably not an option, box jumps and skipping. Just do them for as long as it would take you to run 800m. For me that’s about 1.6 hours.

1.6hours, aw!!!!

in rowing how to quantify 800m?

Big Dawgs:
As Rx’d
Try this with GHD sit ups for extra fun

Pack:

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

Puppies:

Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups

Buttercups:

Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups

Today our WOD was Murph :

run - 1600m
pull-ups - 100
push-ups - 200
squats - 300
run - 1600m

I was with +11# on my back
tha pull-ups was assisted

and my time was 58 min

I was thinking that my bigest problem would be the pull-ups, but in fact the push-ups killed me ...with this 11# on my back ...I even
don’t want to remember that   . But the most important thing is that everithing is over now

What would be the equivalent of Running 800m on Rowing?

No Body - 24 April 2009 12:45 AM

What would be the equivalent of Running 800m on Rowing?

400m Run ~ 500m Row
800m Run ~ 1000m Row

@moltensilver9

400m Run ~ 500m Row
800m Run ~ 1000m Row

how to convert it to repetition?
say 500m is equivalent to 50reps?

No Body -

The substitute for Rowing from the main site FAQ is:

“Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don’t have a rower substitute sumo-deadlift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin—“shin to chin.”
2K row = 200 sdhp’s, 1K row = 100 sdhp’s, 500 meter row = 50 sdhp’s”

So for a 1000m Row, you would do 100 SDHP’s with the 45# barbell.

@moltensilver9

thanks.

if rowing machine is available, it will be 100reps for 800m run?

No Body - 24 April 2009 01:05 AM

@moltensilver9

thanks, now I just need to google what is SDHP =(

Just your luck, it happens to be a featured item on the main page today.

Sprained my wrist earlier this week, so been lower body only:

Wednesday—Lower body Angie:

50 situps (ab mat full range unanchored)
50 squats

4:50

Friday—10 x 100 m w/2 min rest from CFE site

15.6/15.8/15.3

Pulled hamstring on the fourth. Might be on the shelf for a bit with both my leg and wrist out of commission. Be back working out and posting as soon as I can!