Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
Compare to 090411.
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.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
The mainsite video today is CrossFit Kids’ Class Part 3 - video [wmv] [mov]
This time filmed at CrossFit Kids HQ, CrossFit BrandX itself.
I could watch the kids train all day and hearing Sevan trying to “interview” the kids is funny.
I’m also reliably informed that GD’s mysterious “missing post” (http://www.crossfitbrandx.com/index.php/forums/viewreply/129115/) will be visible on the Affiliate Blog (http://www.crossfit.com/cf-affiliates/) in a few hours.
There is some really good advice in there about why you should spend some time at an affiliate, how to maximise and maintain intensity in a WOD and a technique for keeping Pukey at bay.
Garddawg’s wisdom for all the CF World to see. Great stuff.
Check the page regularly, it will be visible soon.
Quick question about scaling…
Just started CF 2 weeks ago and so far so good, mostly. But, I teach 5 very intense indoor cycling classes per week in addition to CF. Just noticed today some symptoms of overtraining - taught a 60 minute class right before doing Fight Gone Bad and I was ruined for the rest of the day. Is it ok to use those IDC classes as a substitute for the cardio based WOD’s (like tomorrow’s)? Yes, I’ve read all the FAQs. Really, every one.
Quick question about scaling…
Just started CF 2 weeks ago and so far so good, mostly. But, I teach 5 very intense indoor cycling classes per week in addition to CF. Just noticed today some symptoms of overtraining - taught a 60 minute class right before doing Fight Gone Bad and I was ruined for the rest of the day. Is it ok to use those IDC classes as a substitute for the cardio based WOD’s (like tomorrow’s)? Yes, I’ve read all the FAQs. Really, every one.
I don’t think this is covered in the FAQs so you’re safe.
I’d love to tell you that it is OK to sub, but it isn’t. Indoor cycling classes classes aren’t CrossFit and vice versa. I’m not even going to get into one being better than the other.
On a simple analysis of the workout, you’re missing a whole heap of upper body involvement in the cycling that you’d get from the WOD, so they’re not even remotely equivalent. I’m thinking really hard and I can’t come up with any good way for you to reconcile the two activities. Given time the CF workouts combined with the cycling class won’t wipe you out so much, but for now you may have to drop the intensity of the CF workouts to well below what you’re capable of doing if you were doing the WOD alone.
The fact that adding CF has such a devastating impact on your recovery should tell you something about it’s effectiveness.
I’d love to tell you that it is OK to sub, but it isn’t. Indoor cycling classes classes aren’t CrossFit and vice versa. I’m not even going to get into one being better than the other.
On a simple analysis of the workout, you’re missing a whole heap of upper body involvement in the cycling that you’d get from the WOD, so they’re not even remotely equivalent. I’m thinking really hard and I can’t come up with any good way for you to reconcile the two activities. Given time the CF workouts combined with the cycling class won’t wipe you out so much, but for now you may have to drop the intensity of the CF workouts to well below what you’re capable of doing if you were doing the WOD alone.
The fact that adding CF has such a devastating impact on your recovery should tell you something about it’s effectiveness.
Of course, comparing CF and IDC is like apples and oranges which is why I found CF in the first place. But can I at least skip the running??
Seriously, I agree - I think adding CF is going to be a great thing in the long run. For now, though, it’s kicking my a$$.
If you were to remove the cardio portion of WODs you are missing the point of the WOD. When you perform a wod like lynne and go from cardio to maximum upperbody exertion it is much different then just doing five rounds of max pullups. If you were to scale the cardio portion of wods you wouldnt miss the point as much. The only way to get the benefits of crossfit is to do the workouts as closely as possible. Scaling allows for this but when people start changing the workouts so much that they dont even ressemble the original wod they are missing the point.
Triathlon Training:
Warm up:
3 rounds of unbreak:
10 pullups RG
10 push ups
15 squats
45 second legs/shoulders/back stretches
1200M Swim 8/4/09 @ 10PM
1st - 400M - 7’52"78 -That’s a PR(My wife said that was the new speedo and I said that was CF)
2nd - 400M - 9’09"69
3rd - 200M - 4’42"61 (similar time as my last time)
4th - 200M - 4’27"24 ——————————————————
Total - 26’12"32 - PR by 1’49"06
My previous PR on fastest 400M swim - 8’21"64 in 7/30 Today I got under 8 minutes!!!)
I really when for a spring on the 1st 400M and then try to keep a constant pace medium pace.
I’m glad to see my last 200M were faster than the 200M in the 3rd round.
All swimming was non stop!
Here are my numbers from my previous 1200M swim:
1200M swim:
Here is the breakdown:
1st 400M - 8’53"00
2nd 400M - 9’39"61
3rd 200M - 4’43"50
4th 200M - 4’44"27
—————————————
1200M - 28’00"38
I think I can do this as Rx’d even though I usually am a buttercup. We’ll find out tomorrow.
Quickly before i go to sleep and have evil burpee nightmares….
if there is one thing i;ve learned with crossfit if it looks easy it sure as hell isnt, maybe the individual components look okay, but the poison is in the combination. A cardio sandwhich with a burpee filling is making me cry already…i would never order that kind of sandwhich, because when i finish this sandwhich probably half is spread out on the floor….
But all power to you if you will be doing this rx’d, i wish you a good workout and have fun. It’s all about improvement and you seem to be improving so keep up the good work and enjoy the journey.
But all power to you if you will be doing this rx’d, i wish you a good workout and have fun. It’s all about improvement and you seem to be improving so keep up the good work and enjoy the journey.
go get some!
Hehe, I am going for this rx’d and I do not like burpees. 21 is ok if I rest some… but 21 times 3 is not ok and definitely not ok with run and row in between :D But he**, I’m going to do this.
