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Russell Greene 07-23-2007 09:09 PM

Terrible workout
4 rounds for time
1 minute stationary bike highest level resistence
50 double unders
20 db swings at 50 lbs.

I got 14:29. This sucked. Jumping after bike sprints is comical.

Derek Simonds 07-24-2007 08:29 AM

I have no idea why you would want to do this workout but this morning as I was deciding what to do in the hotel gym I was actually considering it. The thought of doing that many tuck jumps couldn't clear my jet lag addled brain.

Cooler heads prevailed and I went with some DB lunges, squats, sotts presses and the like.

I will give it a whirl when I get home but probably alter to do with sprints on my mountain bike.

Robb Wolf 07-24-2007 05:03 PM


John Vernon 07-25-2007 07:45 AM

I like the cut of your jib Russell. I think I'll work that one in one day this week or next.

Derek Simonds 07-28-2007 07:45 AM

I manned up and attempted a version of the Russell's terrible workout. I haven't done any specific met-con training in at least 6 months. I have done endurance training (triathlon) and I grapple 2 - 5 times a week so I thought I would be ready for the challenge. Wrong!

3 Rounds with a power bias (1 minute rest between rounds)

Row at a damper of 10 1 minute
100 single unders (I really suck at double unders and wanted to keep moving)
21 swings with a 45 lb db (biggest I have)

Rd 1 283 M, Unbroken, 11 / 10 3:24
Rd 2 295 M, Unbroken, 11 / 10 3:21
Rd 3 280 M, 50 / 50, 7 / 7 / 7 4:05

That was a total a$$ kicker. I planned on doing a 4th round but I was so close to puking I didn't. I finished 25 minutes ago and I am still shaking. I finished with 3 sets of Neal's totally functional neutral grip curls to insure that I was properly warmed up for my birthday party at the lake tonight :D .

Russell Greene 07-31-2007 12:37 AM

Here's another one:

10 pullups
6 walking lunges (so three steps per side)
10 burpees
10 rockback squats

Sprint through this as fast as possible, then rest until 2:15 is up.

I did this for 10 rounds. The fastest was 1:20, the slowest was 1:46. I got the inspiration from the Ross Enamait work capacity vid in which he does 5 pullups, 10 ball slams, 15 burpees, and 20 jumping jacks on 2 minutes.

John Vernon 07-31-2007 07:46 PM

okay, that's enough was enough,:)

Russell Greene 07-31-2007 10:22 PM

Keep it up with the attitude John and they'll get worse.

Oh and good call on the Depah-ted quote.

Derek Simonds 08-01-2007 03:16 AM

I have been pondering these types of met-con and the time involved. In BJJ we compete for 5 / 6 minutes then rest for a period of time before going again. In class we roll for the same time and go again on 2 minutes.

I have played with a FGB style with rest and the shorter ones that are more intense like these. I realize that both have benefits and that both mimic what happens in a match. Do you see either style, longer period of work and rest vs shorter work and rest having more value.

In thinking about it I plan on working in 1 longer type and 1 shorter type per week.

Russell Greene 08-01-2007 10:39 AM

They're both good. What's good about the sprint, rest, repeat ones is that they really let you go very high intensity Normally in crossfit the ones where you can go max intensity are only the short ones like Fran, Diane, etc, but with intervals you can get really high intensity, and make it a longer workout at the same time.

Now you could argue that many longer crossfit WOD's have intervals built in as well, due to alternating between easier and harder exercises.

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