Monday 090112
“Real Endurance”
Row 1500m
50 sit-ups
50 KB Swings 35/25 lbs
50 Thrusters 45/35 lbs
50 Ball Slams 20/14 lbs
8 laps DB or KB farmers walk 40-50/20-35 lbs
Use uneven weights for the farmers walk. Complete in any order.
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January 12th, 2009 on 7:17 am
23:14 (weights as Rx’d for men)
This was much tougher than I imagined!
January 12th, 2009 on 7:48 am
29:33 (as rx’d for men)…ouch
January 12th, 2009 on 8:13 am
Yikes…this looks nasty…can’t wait!
January 12th, 2009 on 8:17 am
27:30
January 12th, 2009 on 8:32 am
Two questions:
1. What can I sub for slam balls?
2. How long is one lap?
January 12th, 2009 on 8:56 am
25:07 (rx’d for men)
This didn’t really hurt until I got home and sat on the couch.
January 12th, 2009 on 9:08 am
27:45 +/-
scaled Kb swings to 30#, and slam balls to 15#
thrusters and farmers walks with rx’d weight
The farmers walks were much harder (and more time consuming) than expected. In hindsight I should have used the rx’d Kb and slamball, but scaled back on the farmers walk weights a bit to maintain pace and form.
January 12th, 2009 on 9:10 am
Used the 20#/25# option on the farmer’s walk, the 35# bar for the thrusters and the 20# kettle ball for the swings (still nursing the hernia).
17 mins.
January 12th, 2009 on 9:19 am
So, why the uneven weights?
January 12th, 2009 on 9:47 am
Because in real life we don’t always carry even loads. I would love to do more stuff with odd objects (stones, sandbags, etc.) but we don’t have them.
A workout like this is a real test of endurance. There aren’t a lot of intense/powerful movements, just long steady work across broad modal domains. Like digging a ditch, or building a sandbag wall, or bucking hay, or moving a pile of stone. It looks like it’s taking people about the same amount of time as running 2-4 miles. This will produce much better cardiovascular adaptation than running/biking and the endurance you build doing varied activities like these tends to actually improve your cardio output on OTHER activities. Getting good at traditional monostructural cardio activities tends to give you good endurance for THAT activity, but not any others. Put a runner in a pool or on a bike or on a rower and watch him gas.
January 12th, 2009 on 9:54 am
26:10 as Rx’d
January 12th, 2009 on 9:55 am
A lap is from Red mat to red mat. Not one up one down. Start at one end walk down and back…that’s one.
January 12th, 2009 on 9:58 am
I worked on a farm growing up and I can tell you Aaron is very right! Logs, water, feed, shit…never the same on both sides!
So I guess this makes me super white trash!
January 12th, 2009 on 10:15 am
23:20 as Rx’d
January 12th, 2009 on 10:26 am
SuperWhite,
I should have phrased that differently; how many steps? Approxtimately. And, slam ball subs?
January 12th, 2009 on 10:27 am
Thanks Aaron. Looks like it all comes back to getting good at functional movements again.
And sorry for all the questions…what red mats?
January 12th, 2009 on 10:29 am
At each end of the gym the Mats are red..trust me. End to End! Just go to PCF and do your freaking Farmers walk! Lady!
January 12th, 2009 on 10:32 am
I grew up on a farm as well, too bad we can get a greased pig for a WOD. Odd weights are even heavier to pick up if they are squealing and wiggling. And just getting a hand on the darn thing will work your cardio!!!
January 12th, 2009 on 10:39 am
http://loudounextra.washingtonpost.com/videos/2007/jul/26/6/
January 12th, 2009 on 10:39 am
“Real Endurance”
Row 1500m
50 sit-ups
50 KB Swings 25 lbs
50 Thrusters 35 lbs
50 Ball Slams 15lbs
8 laps DB or KB farmers walk 20-25 lbs
27:24
January 12th, 2009 on 10:40 am
I also grew up on a farm. I think I will wear pig tail braids in honor of the farmers walk tonight.
I can’t believe I never noticed my favorite color at the box!!!
January 12th, 2009 on 11:00 am
I got me a new pig! Whoot, yea haw! That video make me feel funny!
January 12th, 2009 on 11:01 am
Trish, Lisa kicked your butt and was pretty happy about it!
January 12th, 2009 on 11:03 am
And now that I got me a new pig I’m gonna make me one of these…
http://sixwordstochangetheworld.wordpress.com/2009/01/12/you-thought-the-baconator-was-cool/
January 12th, 2009 on 11:03 am
Holy Crap!!!!! I just read the story that was linked. A 6k pace of 1:42 per 500m? That’s insane!
But add it to the list of examples of people getting faster doing short, fast, work rather than long slow work. Especially if your event takes less than 90 minutes, there is little reason (other than practice on your form) to spend much time on the long slow stuff.
January 12th, 2009 on 11:10 am
I misunderstood the farmers walk lap counting thing, I only did 4 then. DAMN IT!!!
January 12th, 2009 on 11:21 am
vaughn, that’s quite the idea you’ve got there.
Tuesday 090113
“Greased Pig”
Release pig in box. Catch pig.
Post time to comments.
January 12th, 2009 on 11:27 am
Love the bacon-bra, but I know Super White doesn’t have the cajones to actually wear it…
January 12th, 2009 on 11:36 am
Alison, pigs are dangerously cantankerous. Did anyone see Hannibal? Ewwww
Now chickens…that’s different. That’s how they used to train in the old country.
January 12th, 2009 on 1:44 pm
I was just thinking about growing up on the farm and remember carrying a 5 gallon pail of water (40 lbs) in one hand and a 50 lb sack of feed under the other arm.
Now, grandpa said that he carried twice as much uphill when he was a young whipper-snapper.
January 12th, 2009 on 1:47 pm
“Real Enduarance”
Row 1500
50 Sit-ups
50 KB Swings 25 lbs
50 Thrusters 35 lbs
50 Slamballs 10 lbs
Farmer Walks 20/25 lbs
25:01
January 12th, 2009 on 1:49 pm
From the main website today…almost enough to make you cry!
http://media.crossfit.com/cf-video/FreedomCrossFit_TheSilvers.wmv
January 12th, 2009 on 2:40 pm
fyi my birthday is on the 27th…which means I may start qualifying to be in those videos
January 12th, 2009 on 3:04 pm
Thanks for that link Emma. My mom ran a marathon in her 50s (never ran before, her initial goal was just to run 20 minutes without stopping) and it inspires me to this day. My favorite story, she lives in MA and had to do one of her training runs on a treadmill at the Y — 18 miles on a treadmill, NOT fast — and got there first and put on some classical music. Over the hours and hours she was running, people coming in and out, no one would change the music. Maybe I’ll make a playlist for PCF of Beethoven, Brahms, and Chopin…
She just left this morning, but will probably be back in a few weeks, maybe I’ll see if she wants to come for a Saturday free WOD… She probably won’t, but that video will just remind me that’s why I’m doing this. That and so I can catch a greased pig when I’m 90.
January 12th, 2009 on 3:19 pm
“Real Endurance”
18:50 rx’d
January 12th, 2009 on 3:39 pm
Nice job Lauren!
me: 20:06 rx’d
January 12th, 2009 on 4:31 pm
real endurance: 21:45 rx’d
Thanks Brian!
January 12th, 2009 on 5:25 pm
“Real Endurance”
20:18 rx’d
January 12th, 2009 on 6:26 pm
Real Endurance
20:40 rx’d
January 12th, 2009 on 7:28 pm
This was a beast!
22:21, as rx’d
One more ranch kid at the box, but pigs ain’t got shit on cattle! You’ll have bones broken if you aren’t faster/stronger. But I liked the farmers walk, we just need an accompanying soundtrack…
Also, I finally learned to kip tonight!!! Started on the blue band on the warmup and got kicked to the tan band and then the rubber band by Siddharth. Post-wod, after regaining the ability to breath, I finally got the kip, no band in sight!! Thanks for all the help guys, this made my night!
January 12th, 2009 on 7:36 pm
I wish it weren’t, but this is the kind of workout I’m good at. Low weights, long duration.
“Real Endurance”
Row 1500m
50 sit-ups
50 KB Swings 35/25 lbs
50 Thrusters 45/35 lbs
50 Ball Slams 20/14 lbs
8 laps DB or KB farmers walk 40-50/20-35 lbs
17:03
I can see a few places I could have gone a little faster, but not a lot. Maybe 30 seconds and it mostly farmers walk. Didn’t have to break much and breaks were quite short.
January 12th, 2009 on 7:40 pm
20:36 (I think) as rx’d
Thanks for the warm welcome! (or at least the warm butt-kicking – the run back to the hotel was a lot warmer than the run up there.)
January 12th, 2009 on 7:58 pm
This was a good one.
“Real Endurance”
Row 1500m
50 sit-ups
50 KB Swings 25 lbs
50 Thrusters 35 lbs first 10 / 15 lbs last 40
50 Ball Slams 10 lbs
8 laps DB 20-25 lbs
23:43
To add my two cents.. I also grew up on a small farm. I don’t think I ever had the “privilege” of chasing a greased pig. And I am OK with that.
January 12th, 2009 on 8:34 pm
19:11 as rx’d.
I need to work on my row. I didn’t push through my heels til the last 300 m, during which I was grunting like I was in labor. Then I was pulling a 1:56 vs the 2:07-2:26 I had pulled my first 1200 m. Wish I had found that earlier. And I should’ve run the whole farmer’s walk. Otherwise it felt smooth. Good times. I’d do this any day over squat cleans or overhead squat.
January 12th, 2009 on 8:39 pm
24:07 as rx’d
January 12th, 2009 on 8:42 pm
30:33 as RX’d.
Man… this guy needs a cardio boost. I’ll start after Friday’s Box Happy Hour, lol. Anyone have Rockband? That would be awesome to play on for HH.
January 12th, 2009 on 8:54 pm
30:21
Rx’d, except for inadvertently over-scaling ball slams to 10 lbs.
Think I may have over-paced at the beginning.
January 12th, 2009 on 8:59 pm
26:10 as rx’d
January 12th, 2009 on 9:01 pm
“Real Endurance”
50 KB Swings 25 lbs
50 sit-ups
8 laps farmers walk DB 20/25 lbs
50 Ball Slams 15 lbs
50 Thrusters 35 lbs
Row 1500m
25:51
Rowing last was not a good idea. Great WOD
January 12th, 2009 on 9:17 pm
[...] Potomac Crossfit 090112 WOD “Real Endurance” Row 1500m 50 sit-ups 50 KB Swings 35/25 lbs 50 Thrusters 45/35 lbs 50 Ball [...]
January 12th, 2009 on 9:20 pm
“Real Endurance”
18:51 as rx’d
January 12th, 2009 on 9:22 pm
“Real Enduarance”
Row 1500
50 Sit-ups
50 KB Swings 25 lbs
50 Thrusters 35 lbs
50 Slamballs 10 lbs
Farmer Walks 50/40 lbs
25:01 as rx’d
January 12th, 2009 on 9:24 pm
“Real Endurance”
50 Thrusters 45 lbs
50 sit-ups
50 Ball Slams 20 lbs
8 laps DB or KB farmers walk 40-50 lbs
50 KB Swings 35 lbs
Row 1500m
28:03
I got crushed rowing. My lower back gave away.
January 12th, 2009 on 9:44 pm
Super white…Ouch…Where is the love????
She may of won the fight but she will never win the war against the fighting Irish. Gotta let her win something.
It’s all part of the master plan!!!
January 12th, 2009 on 9:45 pm
Real Endurance
20:34
(As Rx’d except SDHP’s instead of thrusters for the shoulder…tried to do them pretty heavy, felt harder to me than the thrusters, or that’s just an excuse)
I’m too tired to do it tonight, but I will be posting the pictures from the WOD tomorrow on facebook. Friend me to see them!
January 12th, 2009 on 10:01 pm
24:00 as RX’ed
Lower back completely gassed which I think is from yesterday and today combined.
January 12th, 2009 on 10:30 pm
“Real Enduarance”
Row 1500
50 Sit-ups
50 KB Swings 35 lbs
50 Thrusters 45 lbs
50 Slamballs 20 lbs
Farmer Walks 50/40 lbs
24:56 as rx’d
January 12th, 2009 on 10:43 pm
“Real Endurance”
Row 1500m
8 laps farmers walk DB 20/25 lbs
50 sit-ups
50 Ball Slams 12 lbs
50 KB Swings 25 lbs
50 Thrusters 35 lbs (used 35 pounds on first 15, the rest used 12 pound bar)
25:50.
Loved this WOD!
January 12th, 2009 on 10:52 pm
Damnit! So pissed i missed this WOD. I’m traveling all week and the hotel gym I’m staying at is closed for renovation. This one looked like a grinder and I need work on the endurance workouts.
Anyways, I worked on HSPU’s in my hotel room and then did 100 burpees for time:
7:21
I was inspired by Omaha Ricky’s 4:45 performance:
http://media.crossfit.com/cf-video/100BurpeesOmahaRicky.wmv
I hope to make it back to DC for Friday’s HH.
Ian
January 12th, 2009 on 11:25 pm
Other Tony.
25:49 as rx’d.
January 12th, 2009 on 11:56 pm
25:22
Great WOD. I’m beat, but in a good way.
January 13th, 2009 on 12:38 am
27:15 not quite rx
Fun workout. My lower back wore out at the end too. Although thanks to the myofascial stuff I’m not too sore (yet…). Really makes a huge difference.
January 13th, 2009 on 8:17 am
This was one fun WOD.
25:00 RX’d
Yeah baby!!!
January 13th, 2009 on 8:46 am
I loved this WOD!
As RX’d: 20:27
I think order of exercises definitely matters… I did all of the arm exercises at the end and it killed me! Here was my order:
50 sit-ups
16 Farmer walks (20 & 25 lbs) – ran
1500m row
50 thrusters (35lbs)
50 slamballs (15lbs)
50 KB swings (25lbs)
January 13th, 2009 on 7:35 pm
Emma, is the blog you include your own? If it is, it is very interesting commentary indeed.