For time:
50 SDHP 45#
Body weight Bench press (185#), 30 reps
100 SDHP 45#
Body weight Bench press, 20 reps
200 SDHP 45#
Body weight Bench press, 10 reps
25:12
lost about 45” last set of bench, had to set up and work in.
kinda delirious during last set SDHP, swore i saw a little dude with an R and a cape saying something like “holy gripwork fatman!”
tough workout. gym just got rid of their rower last month ; SDHPs are tough sub.
bench went well, last set unbroken. i feel soft after my last trip. i probably needed to balance a couple of quarter pounders w/cheese and pints of beer on the bar to get a more accurate body weight, but I was about 185 when i left.
I hurt my calf muscle (pulled it doing sprints) What would be the equivalent on a stationary bike, rowing machine, etc.?
Eddy, estimate what your 400m run time is and then go for that length of time on the machine. So if you run 400’s in 1:30, jump on the bike and go all out for 1:30 and then hit the squats. Lather, rinse, repeat as appropriate for your scaling.
Speaking of which, I’d like to ask a question. If you compare run and erg times for the same distance, the run time will always be less. (e.g for 5000m, the WR run is 12:37…for the same distance on the erg, it’s 14:58) However, I’ve seen 500m erg listed as a sub for 400m runs and I think I remember seeing a 1000m erg listed as a sub for an 800m run. I’m assuming that this is just because rowers think in terms of 500m increments while runners have traditionally thought in terms of 1/4 mile/400m increments. However, it’s certainly not the same thing in terms of amount of time needed to complete the task. Not a big deal, but does anybody know why the erg distance is greater than the running distance, even though equivalent athletes will cover less distance in the same time on an erg?
I am no expert by any means but for the average person, the power output for running a 400m and for rowing a 500m are approximately the same. If you look at the four main cardio sports that crossfit endurance use, the bike, run, swim, and row, they are all scaled proportionally for distance to replicate the appropriate amount of power required to complete the task at the given time interval or effort. For example, the power output for a 100m swim is roughly equivalent to a 400m run or a 500m row. now granted technique comes into play with efficiency but like I said it is an average and I am no expert. From my experience, my 100m free swim time is about 15-20secs faster then my 400m run time which is about 15-20 secs faster than my 500m row time, but I am roughly equally exhausted for doing these exercises and my power output is roughly the same.
This is my second workout of the day ever (third if you count yesterday’s rest day which I excelled at).
I do have a question for the experienced folk out there. This one kicked my butt. It took me over 2 minutes to make it around the track after the first set of squats. So I slowed down just a touch so I knew I’d be able to get all 4 sets in. Should I have increased the intensity and done just 3 sets instead or is it better to try and get all of the runs/squats in? Also, to be able to complete all of the squats I had to do them 10 at a time and then walk around in a circle to reset my legs. Should I strive to knock out 50 in a row, or was my strategy the right way to go?
Main Set
WOD as Rxd
TT 16:06, about 35secs faster then last time. Worked really hard on doing the squats in good form. Got to motivate some other guys who were doing the WOD out on the track today as well. Did some small coaching, helped one of the guys out there with his squats, curved back, not going low enough, etc generally all over the place. He needed to slow down about it and that helped to fix most of the issues but i didnt want to ruin their workout too much so I waited till he was done before I did any major work with. I used some of my faults as examples so he didn’t think I was pompous a@@ out there.
I’m a buttercup newbie…I dont have access to a track, but I live close to some wide open fields.
I’m thinking of running, like 2min for each 400m, maybe 2, then 2:30, then 2:45 cause I cant determine distance.
Does this seem accurate?
As a basis, I can easily run an 8min mile.
This is my second workout of the day ever (third if you count yesterday’s rest day which I excelled at).
I do have a question for the experienced folk out there. This one kicked my butt. It took me over 2 minutes to make it around the track after the first set of squats. So I slowed down just a touch so I knew I’d be able to get all 4 sets in. Should I have increased the intensity and done just 3 sets instead or is it better to try and get all of the runs/squats in? Also, to be able to complete all of the squats I had to do them 10 at a time and then walk around in a circle to reset my legs. Should I strive to knock out 50 in a row, or was my strategy the right way to go?
Total time for four rounds was 17:27.
On this WOD, I just gut it out as best as I can. I break the squats down in sets of 10-15 in the latter rounds. I think you are fine with the way you did it.
CFWU
OHS 10x30kg 10x32kg 10x35kg
AMRAP 10 min of:
7 KTE
7 Burpees
Rounds: 11
4 RFT of:
400m run
50 squats
Time: 12.31
And now I will do a little dance to the x fit gods so they let my legs rest tomorrow:):):)
normally i would push out the big dawg workout on this one but i was feeling kinda weak. i woke up late and hadn’t eaten any breakfast yet so i think that might made me feel weak.
hopefully tomorrow will be better.
; SDHPs are tough sub.
