Nov 15, 2011

111611 WEDNESDAY

AMRAP 20 Minutes

Run 400m
Pull-Ups x 10
Front Squat (135/95)

Who's got more functional strength?



29 comments:

Alex E. said...

Sorry for the clip not working. Just to clarify reps so we don't have a rehash of the "Dan" incident.

AMRAP 20 Minutes
Run 400m
Pull-ups x 10 (any type you want)
Front Squat x 10 (135/95)

The goal in my mind is try to get 5-7 rounds total. 5 rounds was templated around an average time of 2:00 per 400 and 1:00 each for the other sets. Obviously at the beginning you'll probably be way under but by the end you'll probably be over.

Greg, Rich, and James, if you disagree about total rounds please feel free to provide your advice.

Alex E. said...

I should also add that if anyone else has an opinion on the goals please share it. I didn't mean to exclude anyone.

Rich M. said...

I agree with your idea. For everyone's benefit, like Greg said earlier today...it's not an exact science. You have to play with it and see how it goes. For this one, I'm thinking I can do it RXd...but if I'm into the workout RXd, realize the weight of the squat is causing me to go only one rep and then rest...I start losing intensity. Therefore, mid-workout I could drop weight to reach the goal of 5-7 rounds.

Rich said...

Looks like a good work out. How do you factor in the time you may have to wait for the Front Squat eq?

Dan said...

Rich, my guess is you won't have to wait for front squats. It's simply a bar with weight on it, and we have plenty of bars. Using a rack is convenient, but you can always clean the bar to your chest if racks aren't available so you don't have to wait.

Greg M said...

Alex - I think 5-7 rounds is just about right.

Keys to remembers:
1. Intensity
2. Full - range of Motion

Pull-ups should be at full extension at the bottom, then chin over bar. If you can't do that with kipping, then go to bands or jumping pull-up on bar or rings.

Front Squat - Lumbar curve is important here (keep your elbows up and chest high), weight in your heels, butt below your knees, and open hips fully at the top.

If you cannot do the movements correctly at the prescribed weight then you should scale to keep up with intensity. Dan's explanation on the other blog from yesterday was spot on. Everyone has to find that happy place and then keep pushing.


For intensity - try not to rest more than 3-5 secs between reps and keep full strides during the 400s. Also trying to start with a group and competing to keep up with each other is another way to keep up with the intensity and it also helps build the community.

The Samsters have a school run tomorrow so we can't enjoy this one. Have fun, the discussions on the board today were awesome.

Finally - we are going to have a large class for the next fundamentals on Dec 3, right now we are pushing 35 and I am expecting more to sign up.

We are going to need some help with coaches. I will run a coaches clinic next week to work on teaching skills and points of performance. If you can help out with the fundamentals I will start a space on the whiteboard in the bubble for you to sign up.

Noah said...

For anyone participating in the Mobility Seminar this Saturday...be aware the Turkey Trot 5K begins at 0830 and the start/finish line is the Harney parking lot outside the bubble. Plan accordingly for parking and anticipate some type of crowd, not sure what the typical tutnout is.

Noah said...
This comment has been removed by the author.
Noah said...

And I have to go with Ivan Drago running in a full-body, white leotard. "If he dies, he dies." Epic!

scottnkelly9901 said...

IMCF Hohenfels:

5rds as Rx'd

Transitioning from inside to outside and back was harsh with the 26 degree wx this AM. That cold air was rough on the lungs!

Derek P said...

5 Rds w/ 115 Front Squat.

Any idea when the next level I class will be?

Ed said...

5 and 2/3 rounds Rx'd. (finished 100 meters of the 'round 6' 400 before time ran out).

Good WOD this morning

Rich said...

Had to use just the bar after the first sey only got 4 rounds. I just registered for the Turkey trot and they will have over 200 registerd to run. Good work ouy today!!

Bridget said...

Just short of 5 rounds, about 100m mark.
70# for 2 rounds
75# for 3 rounds
All pull-ups w/ blue band (improving from the green band)

GREAT job Erin w/ your pull-ups today lady w/o bands and great form!! I am aspiring to that level!!

Lance said...

As Rx'd...6 rds plus 10 P/U and 10 Front SQTs.

Brian S said...

5 RdS +10 pullups and 10 front squats. Did everything rx. Good workout. I was able to go unbroken throughout but my transitions slowed down and the run started to eat my lunch at the end.

Scott said...

5 rounds + .11 mile run.

I scaled front squat to 115, could have done more...but intensity seemed ok, considering I was using treadmill and had to wait for the belt to start up. I learned my lesson two months ago after trying to jump on a moving treadmill [and the scar to prove it]. :)

Noah said...

5.2 rounds at 115#.

Alex E. said...

5 rounds plus 1 pull-up. And I am damn proud of that pull-up.

Dan said...

Rx thru 2 rounds, then 115# FS:

4 rounds + 10 PU + 10 FS + 25M.

working on butterfly pullups - way quicker than kipping when I can keep the rythym going.

Mac said...

As Rx'd, 5 rds + 10 PUs and 5 squats. Great WOD.

james said...

sorry about the mispost Alex - I was besieged most of yesterday

Lance said...

Dan:

Power calculator from Motor City Crossfit we talked about this morning...pretty in depth.

http://www.motorcitycrossfit.com/?page_id=1260

Mike Helton said...

Building capacity on pullups and squats. Scaled using green bands for pullups and 95 lbs Front Squats. Finished 4 1/3 rounds in 20 min; went ahead and finished out my 5th round - total time - 23:26.

This was a great workout!

Wade said...

As RX'd, was about 200 m short of 6 rounds when time elapsed.

Mac said...

And I'm not entirely sure which routine is more functional, but I have a feeling Drago went home to a hot bath every night, and didn't wear the same stinking coat as he slugged through the wet snow on a daily basis. Call me a wuss, but I'm in line with Drago...

Amy said...

5 Rounds Rx'd plus 10 pullups, 10 front squats (95 lbs), and about a 75 meter run.

Jay Luck said...

200 meters short of 6 rds. 115 on the squat because I forgot how to do simple math.

Ross said...

Gym set up here at Riley not conducive to running so I subbed 500M Row for the run- 5 Rds complete, smoked!!!