Nov 4, 2009

THURSDAY 091105

As many rounds as possible (AMRAP) in 12 minutes of:

Medball Cleans x 7
Burpees x 7
50m Sprint

Do this WOD in the basketball court, where the sprint = down and back on the court

Post number of rounds for comment.

21 comments:

Toby said...

what is the substitute for the sprint?

Phil B said...

you can always sub rowing for running...probably make the distance 100m or 150m

jeffrey.paine said...

7 2/3 as Rxed.

RW said...

9 rounds + 7 medball / 7 burpees/ 25m run


DT asked a good question about the addition of extra cardio into your CrossFit program. My opinion is that as a rule extra cardio is NOT necessary. Any CrossFit workout that is not specifically focused on strength or power (ie. 5 rep max deadlift) is a cardio event or as we sometimes call it a metabolic conditioning (METCON) workout. If you are not getting a cardio or stamina effect from these types of WODs than maybe you should reduce the weight you are working with or if it is a bodyweight exercise scale the movement in some way so that you can get your heart rate up.
There are athletes or instances where extra cardio may be warranted. For example, the goal of CrossFit as a general conditioning program is to achieve balance across the 10 physical skills. If as an athlete you are clearly underdeveloped in cardio and stamina than this needs to be a place you focus. This does not mean that you have to go out and run long distances four days a week. In my opinion this type of training regime will actually be detrimental in the long run to your knees, back etc. and stunt your growth in some of the other physical skills. That said, there is no better cardio and stamina work than a 20min AMRAP like "Cindy." The other reason you may choose to include more cardio in your training program is that you have a specific training goal that requires this focus (ie. you are training for a marathon, you want to run the Army 10 miler in under 70 minutes, you are deploying to Afghanistan and need to work on moving long distances in mountainous terrain carrying a heavy load). All of these training goals may require specificity in your training plan.
In general though if you are pushing yourself sufficiently in the METCON workouts introduced in the typical CrossFit program than you are getting all the cardio and stamina work you can stand.
Would love to hear what others think because this is one of the typical CorssFit discussions. You often hear people say, "I do CrossFit three days a week and then run the other two." This would make sense to me if you had a specific training goal as discussed above, but not if you goal is increased work capacity across broad time and modal domains.

Brian said...

8+7 Cleans+3 burpees
I sub'd 25# KB for Medball, b/c thats what I had.

WRT Cardio: For those who have specific cardio goals in mind, check out the CROSSFIT ENDURANCE site. There is great guidance on there about how to achieve cardio goals in a CROSSFIT way.

Premise: do your crossfit program as Rx'd (for IRONMAJOR's, 5 on, 2 off, for main siters, 3 on, 1 off), then do 3-4 CFE WOD's/week to add to the CF. The CFE WOD's forcus on quality of the running (simming/biking/rowing, etc...), not the quantity. Some of them are also scaled depending on the distance you are training for. With this Rx, you will run far fewer miles than a traditional marathon training plan, for example, but will be better prepared for the event. If you are a triathlete, 1-2 days/week/sport it the Rx. I hope this helps.

KPaine said...

6 rounds with 100m rowing substituted for the sprint.

J. O'B said...

8 2/3
I've also been curious about cardio. I've decided to commit to doing plain CF until JAN. I took my record APFT in OCT so a diagnostic PT test in JAN will allow me to assess the impact of 3 months of CF. At that point I'll decide if I need to add in CFE for extra cardio work.

Michael said...

As usual, harder than I expected...
7 & 2/3 rds

Wayne L said...

8 2/3 as Rx'd

Phil B said...

Did yesterday's workout today.
DL: 275 across (5 rep PR)

METCON: 3:16 as rx'd.

Nick said...

8 and 2/3 rounds....
Burpees are what Santa Clause brings you when you have been bad.

John McGrady said...

7 and 3 med ball cleans. Hard to keep count on this one.

MAJ Lynn W. Ray said...

Completed 7 rounds.

Toby said...

9 rds, 7 cleans, 7 burpees
Substituted 100m row for sprint

Jorge R. said...

Great WOD!

I sort of lost count...but I am sure I did at least 7!

I was actually a bit smoked from the warm-up. I substituted the sprint with 100 rowing (this actually slowed me down a bit...you know, getting in and out of the machine, etc., etc.)

craigrr said...

8 rds, 5 med ball, substituted 100m row for 25m run

Russ said...

couldn't fit it in until 1900, but 9 rounds even..... as RX'd. Not 1 rep more.

Drink water.

C.L. said...

8 rds + 7 medball

Gary said...

9 rounds +7cleans/burpees

KGray said...

12 mins of:

10 Medball cleans
10 Burpees
250m 'sprint'

7 rounds and 4 medball cleans

KGray said...

Oh, I meant 25m sprint.