Friday 2/8 WOD "Rucksack Beatdown"

[rord]

For the newbies, feel free to scale down the ruck weight (to bodyweight only, if needed).

Click on "view demos" to see the crossfit exercises page to look at the "burpee".

It's Friday. Hoo-Yah!!

[JLPestkeJr]

Shin splints started acting up again this week. I can minimize/avoid any pain if I stick to 1-1.5 mile intervals and rest for a bit. Given this ruck is only 1 mile at a time, I'm assuming that should be fine, but what pace are we shooting for on this one? Quick and painful or slow and steady?? Haha

~Jim

[sonovthegun]

Gonna do this weird tomorrow. My ruck is...........rucked, but hopefully it will still zip up. Can you believe it, the zipper on my North Face snapped, cheap bastards.
Plan on 6 mile ruck march with as much weight as humanly possible.
Then 100 rucked burpees.
Bas Rutten Muay Thai workout with kb swings in interum.
Good luck with this one guys.

[sonovthegun]

Gonna do this weird tomorrow. My ruck is...........rucked, but hopefully it will still zip up. Can you believe it, the zipper on my North Face snapped, cheap bastards.
Plan on 6 mile ruck march with as much weight as humanly possible.
Then 100 rucked burpees.
Bas Rutten Muay Thai workout with kb swings in interum.
Good luck with this one guys.


I too just got over shin splints and don't think my ruck can take the bouncy stress of a run so hence the march. The MT workout with KBS is the death by lung burn part, and the burpees are there for commeradery [spelling]. Already regret making that plan public...if you don't plan it then you don't have to do it.
Here comes the pain, have fun with yours

HOOYAH

[nomanmoonme]

I only wore my ruck for the burpees on the first round all other rounds were just bodyweight burpees. Mile four was w/o ruck but I put it back on for mile 5. Have'nt done any kind of ruck runs in over 4 years what a blast from my days as an airborne infantryman in the 82nd. Will do much better next time. AIRBORNE!
1:06:32

[pipelinesurfer]

30 lbs of college textbooks, WOOO! on the first run it began pouring down raining, and remained until mile 5, so i was soaked, my backpack was soaked and my books were soaked!

weight w/ rain water- ~35-40lbs
my partner was afraid of getting shin splints, so we took an easier pace.

time- ~1 hour

great endurance test, especially in the rain. i also really liked the many pyramid exercises we did this week, GREAT for endurance.

no pool, and no SEAL fit for me today, feel a lil' like a puss for it, but ill probably do a pavel pushup routine at work tonight

[rsctt83]

Guys, I know you have heard this a lot but it's important. For those with or getting over shin splints make sure you are running in good running shoes not just ones that look good. This is especially important when you are doing weighted runs as forces increase with added weight.

[nollt2]

Only did three rounds with 40lb vest because my lower back was hurting. Time was 41:45. Anyone have any tips for running without getting lower back pain? Thanks in advance.

[newton36]

58 minutes with 24# rucksack (took it off for burpees after 1st round)
First ruck run for me, mile times were 8:58 to 9:48

[rsctt83]

nolt2

I am assuming no back when doing non-weighted runs? I would get rid of the vest if you can and purchase a good backback. We have a couple in our online store, I use Kelty Military Assault 3500. I have a ton of experience with packs and love this one. If you are able to afford this I would suggest getting 100 ounce hydration bladder too. With these you will be good go

[BFord]

Just a quick question and sorry if this has been asked before. Is this a ruck run as in running as fast as possible with a ruck or more of a speed march. Iv read time and time again never to run with a ruck so just didn't want to make a mistake and get a needless injury. Thanks

[nollt2]

rsctt83 - thanks for the advice. However, our SWAT Team does runs in full gear which includes a 40lb vest(magazines, baton, ballistic plates, etc). Not sure how far they run, but I'm pretty sure it's atleast a mile. Any tips would be appreciated.

[Neumeister]

17/175

Beach Beatdown!

then Fran in Wet boots and Cammies

3:22

[TAMU_2008]

First time to ever do this....and my back is raw haha...

Hoo-Yahh feels good!


Gig'em

[nomanmoonme]

Only did three rounds with 40lb vest because my lower back was hurting. Time was 41:45. Anyone have any tips for running without getting lower back pain? Thanks in advance.

How's your hamstring flexibility? Try lying down with one leg passing through a doorway and your other leg straight up the door jamb. If you feel a lot of tightness the problem could be as simple as hamstring flexibility. Rinse and repeat on both sides for a steady 15 second hold and DON'T bounce. I know they mention it a lot throughout this site but stretching is SO important especially with workouts this intense. Hope that helps.
Nolan

[scc716]

This is my first week of CrossFit, and I've done every WOD this week as RX'd with some good times. (I'm pretty proud of that, so I thought I'd mention it.) Yesterday's was a killer! Very appropriately named the "Rucksack Beatdown!"

The total WOD took an hour and five minutes. Got to run the entire thing on trails in the beautiful mountains of TN! The weather here was 60 degrees...a great temperature for a beating! Ha Used my Kelty MAP 3500 with 25lbs of plates in the back. Felt great! My foot has a HUGE blister on it today! Today's WOD is going to hurt!!

SC

[gmt-nyc]

I was at my friend's bachelor party this weekend in Miami, supposedly on "vacation." Then I saw "Rucksack Beatdown" and thought it would be a great idea to take advantage of the weather for the run and burpee fest on the beach.

Well, after getting home at sunrise from a night of partying, I kinda messed up the workout. And I figured my hangover/headache combo more than evened my lack of a rucksack out.

Run 1 mile
50 burpees
Run 1 mile
50 burpees (now on deathbed)
Run 0.5 mile
25 burpees
Run 0.5 mile
Walk from beach through hotel pool area, through hotel lobby to fitness center to shower up, oblivious to the fact that you're face is covered in sand (I looked like one of the guys photographed in this month's CrossFit Journal article by Rord... wish I took a photo, but my post-workout/sandmonster appearance ended up helping me get the hottie working the counter in the fitness center to come out last night, and she brought friends! hoo yah!) :D.

Total time: 35:44

Day off today, Frelen is queued up for tomorrow morning along with some OLY lifting practice tomorrow after work.