Tuesday 6/3 WOD

[rord]

Post your comments, questions, and time.

Hoo-Yah!!

[zeus1911]

I don't have access to a row machine what can I do to sub that excercise?

[scskowron]

Crossfit official sub is Sumo deadlift high-pulls at 45# for every 10 meters of the row.
E.g. for 500m row you'd do 50 SDHP at 45#. I guess I'm going to have to do this.

Alternatively you could run 400m, 320m, 240m, 160m, and 80m although it works different muscles than the row.

EDIT: Actually come to think of it, doing light deadlifts after heavy deadlifts makes no sense, so I'm going to measure out the runs instead.

[zeus1911]

Crossfit official sub is Sumo deadlift high-pulls at 45# for every 10 meters of the row.
E.g. for 500m row you'd do 50 SDHP at 45#. I guess I'm going to have to do this.

Alternatively you could run 400m, 320m, 240m, 160m, and 80m although it works different muscles than the row.

EDIT: Actually come to think of it, doing light deadlifts after heavy deadlifts makes no sense, so I'm going to measure out the runs instead.

Will do bro. thnx

[rstorck27]

As rx'd 11:58

Then:

SEAL Fit Swim from yesterday...

These CSS swims are my weak point... Just not fast. Any of you guys in Chicago, have a good CSS and are willing to give me a few tips?

... I have read all of the swimming threads from this site... And although helpful, I think I need someone to take a look at what I am doing and tell me what I am doing wrong.

[gmt-nyc]

Crossfit official sub is Sumo deadlift high-pulls at 45# for every 10 meters of the row.
E.g. for 500m row you'd do 50 SDHP at 45#. I guess I'm going to have to do this.

Alternatively you could run 400m, 320m, 240m, 160m, and 80m although it works different muscles than the row.

EDIT: Actually come to think of it, doing light deadlifts after heavy deadlifts makes no sense, so I'm going to measure out the runs instead.

scskowron, I'd actually recommend you stick with the SDHPs after the heavy DLs as it will help you further develop grip strength. I can tell you from doing Christine (3 rounds: 500m row, 12xBW DLs, 20 box jumps) that the row/DL combo really taxes grip strength. When I get around to this WOD, I'm going to do SDHP as the sub since I don't have a rower handy. Running is fine, but for this WOD I think grip strength is an important thing to improve hence doing SDHPs. Just my $0.02

[scskowron]

m/19/5'8"/145#
9:46

I ran 400m, 320m, 240m, 160m, and 80m instead of rowing 500m, 400m, 300m, 200m, and 100m.

scskowron, I'd actually recommend you stick with the SDHPs after the heavy DLs as it will help you further develop grip strength. I can tell you from doing Christine (3 rounds: 500m row, 12xBW DLs, 20 box jumps) that the row/DL combo really taxes grip strength. When I get around to this WOD, I'm going to do SDHP as the sub since I don't have a rower handy. Running is fine, but for this WOD I think grip strength is an important thing to improve hence doing SDHPs. Just my $0.02

Point taken GMT ... I ended up doing the runs though because I realized I only have 1 Oly bar, so I would have to deload the 225# off the bar in order to use just the 45#. Could have used the 45# plate but that was on the bar too. I don't deload very quickly. Lack of equipment, got to improvise.

[vegas]

as rx'd - 14:26

[chewy5369]

i felt good today........as rx'd 15:10

[danodec]

Hey fellas.

I had a pretty convenient arrangement today in the gym, and that really helped my time. Brought the weight into the aerobics room where they keep the rower and did the WOD right next to it. Kicked my shoes off for the DLs and kept them in the foot-holds of the rower so I just slipped them off and on as needed.

As Rx'd
10:53

[commandochris]

Forgot to start the stop watch until after my first set of DLs. I'm guessing around 13 minutes for this one.

Cheers
Chris

[sonovthegun]

Did strength again today. Circuit of

5x bench at 85 k
5x squat at 90 k

Took 2-3 min rest between sets. My bench SUCKS!!!!!!!!

Gonna hit this WOD tomorrow. DL is my baby. Let's hope that confident statement holds up in the gym.

"You're great in the locker room pal, but you're weak when you got your spikes on." -- Ronin

Kick @$$ Movie

Three days and Moscow is history. HOO-YAH AND OORAH TO THAT!!!!!!

[cbrittendahl]

Hey Danodec,

I've been thinking about trying DL's with bare feet for awhile--Have you noticed any differences doing your your DL's that way?

Thanks,
Chad

[scskowron]

Hey Danodec,

I've been thinking about trying DL's with bare feet for awhile--Have you noticed any differences doing your your DL's that way?

Thanks,
Chad

They're so much more comfortable that way ... easier to maintain good form because your shoes aren't getting squashed under the weight.

[carycp9087]

new here...i'll have to try this out this afternoon...

[carycp9087]

or maybe not...i cant find the workout...any help for the new dumb guy?

[danodec]

Chad,
I typically wear shoes when doing DLs because I workout in a flat, thin-soled shoe (Puma Saloh) that is low to the ground and keeps me close to the bar. Today I wore a pair of running shoes with a higher, spongier sole. In order to get closer to the bar and lessen the distance I had to lift it I decided to lose the shoes--I am of slight long-leg, short-torso build and 225# for me is a decent weight and I wanted to have all the advantage I could.

It felt good and solid, but I didn't have some great revelation to make me a devout follower of the shoeless deadlift, haha ya know? Some people love it and feel it gives a better feel for the lift but I haven't done it enough to really form an opinion on it. Perhaps BigV or another experienced lifter (I know there are a few on this board) could comment more on going caveman style :)

[parishke]

Subbed SDHP's for rows, but otherwise as Rx'd

Time = 7:13

[wannabe1]

as rx'd 11:11

[gmt-nyc]

It felt good and solid, but I didn't have some great revelation to make me a devout follower of the shoeless deadlift, haha ya know? Some people love it and feel it gives a better feel for the lift but I haven't done it enough to really form an opinion on it. Perhaps BigV or another experienced lifter (I know there are a few on this board) could comment more on going caveman style :)

Ogre here! I do my squats and deadlifts barefoot, and have done them that way for some time. For squats, I find it makes it easier to keep the weight on your heels, and overall provides a more stable base to go heavy. For DLs I find it more stable, and easier to get into a good set up. Scskowron is right, in that with heavy weights your sneaker's cushioned sole will squish and weaken your base impacting your lifting technique. I find that going barefoot on DLs allows me to keep the weight centered over the mid-foot, and really recruit the hams and glutes into the lift leading to being able to lift heavier loads. In fact, I used to do Cleans (my 1RM was 235# squat cleans) barefoot as well, until Coach Rippetoe advised ("that's just stupid") against it at the Barbell Cert I attended last month.

While I'm a big fan of lifting barefoot, I recently purchased a pair of VS Athletics weightlifting shoes, and I must say they are beneficial, particularly for the Oly lifts (Snatch, Clean and Jerk) but for other power lifts as well. I've been forcing myself to lift in those shoes, but find it unwieldy when the WOD is a metcon, like today. These shoes are not meant for running/rowing/box jumps/etc. (I've done box jumps barefoot once - no socks, but I don't recommend it), and these shoes should be considered demolition equipment if attempting HSPUs as they'll easily punch a whole in drywall.

So I limit use of weightlifting shoes to my pure strength workouts, and for metcons I'll wear normal sneakers unless the metcon allows me to go barefoot (like "Dianne"). FYI, these shoes are like $60 online.

[zeus1911]

Good workout day.

Substituted rows with 400m runs between each set.
time: 15:36

Did a mile after that in 7:05

200 push-ups
240 sit-ups

added curls to finish it all off.

[da_runner]

Hi all,

Yesterday ended up as an impromptu rest day as the work world got all of me.

Todays, on paper looked long, the rows, were fast but I'd never done deadlifts except the 105 :eek: 135 lb last week. My back hurt. So this time I said screw the time at 225 lb. I went slow. For me that was a lot of weight to do. So I'm happy.

I'd say I was close to 24 minutes if I was to guess a time.

Good work all.

:)

[pipelinesurfer]

had a nice setup today as well, got the hex right next to the rower so it was straight back and forth.
DLs are MY baby!(sonov ;P), but rows were pretty rough for me, just another thing to do more of!!
time- 9:39

then 250 flutterkicks in 2* sets!
160(PR!) 90*(50-40)(* because i had a "rest" where i rolled up, so like my *** was off the floor=rest??)

hey scskowron, are shorter runs the prescribed sub for rows(besides SDHP)? just cause rows are much more strenuous for me. maybe its just cause i dont do them alot though.

carycp, click the link that says "workout of the day" to the right of the forum topics.

also, does anyone have any words of wisdom on pre-workout nutrition?
today i ate an assload of baked ziti right before and felt GREAT! a little queasy at first, but once i got started all those carbs kept me flying.
but i know for one thing cereal is a horrible choice for me, generally resulting in crying/whining/*****ing out on the WOD etc.
just curious if any one has any rules of thumb?

[jdoleac]

17:03 with Sumo High DLs subbed because my gym lacks a row machine.
Added a short box, 3", to the heavy DLs. As for the shoes, I agree with the above statement that there is an added steadiness if you work the DLs in bare feet as opposed to a thick-soled running shoe. Haven't tried them with a low-pro shoe. I opted for bare feet. It seems to make me a little more aggressive in the lift. All in all, I was pleased with how well I handled the DLs.

Ran a 3-miler at the end in 25:30, slow and steady.

Worked on OHS for a bit as well.

[jdoleac]

had a nice setup today as well, got the hex right next to the rower so it was straight back and forth.
DLs are MY baby!(sonov ;P), but rows were pretty rough for me, just another thing to do more of!!
time- 9:39

then 250 flutterkicks in 2* sets!
160(PR!) 90*(50-40)(* because i had a "rest" where i rolled up, so like my *** was off the floor=rest??)

hey scskowron, are shorter runs the prescribed sub for rows(besides SDHP)? just cause rows are much more strenuous for me. maybe its just cause i dont do them alot though.

carycp, click the link that says "workout of the day" to the right of the forum topics.

also, does anyone have any words of wisdom on pre-workout nutrition?
today i ate an assload of baked ziti right before and felt GREAT! a little queasy at first, but once i got started all those carbs kept me flying.
but i know for one thing cereal is a horrible choice for me, generally resulting in crying/whining/*****ing out on the WOD etc.
just curious if any one has any rules of thumb?

This is just me personally pipeline, but I eat a serving of dried cranberries, raisins, almonds, and walnuts- about two large handfuls, and wash that down with about 20 ounces of water about 1 hour before a workout. There's a lot of energy in that snack and it doesn't fill you up and make you queasy when you start. You could probably even eat it about 30 mins before and be okay. There are other options, but I've been going with the caveman diet's general guidelines for a little while now, so I'm limited in what I can snack on. You might consider giving it a try, it's really good to boot.

[jakryabre]

As Rx'd: 12:37

M/38/5'6"/210lbs

[scskowron]

had a nice setup today as well, got the hex right next to the rower so it was straight back and forth.
DLs are MY baby!(sonov ;P), but rows were pretty rough for me, just another thing to do more of!!
time- 9:39

then 250 flutterkicks in 2* sets!
160(PR!) 90*(50-40)(* because i had a "rest" where i rolled up, so like my *** was off the floor=rest??)

hey scskowron, are shorter runs the prescribed sub for rows(besides SDHP)? just cause rows are much more strenuous for me. maybe its just cause i dont do them alot though.

carycp, click the link that says "workout of the day" to the right of the forum topics.

also, does anyone have any words of wisdom on pre-workout nutrition?
today i ate an assload of baked ziti right before and felt GREAT! a little queasy at first, but once i got started all those carbs kept me flying.
but i know for one thing cereal is a horrible choice for me, generally resulting in crying/whining/*****ing out on the WOD etc.
just curious if any one has any rules of thumb?

Well a 400m is equal in intensity to a 500m row, so I used that ratio to come up with run distances for the rest of them. Rows are probably harder for me too.

I don't know about you pipeline but I don't like working out on a full stomach. I usually try not to eat for at least 2 hours, preferably 4 before my workout. Then when I'm finished I can gorge myself.

[pipelinesurfer]

Well a 400m is equal in intensity to a 500m row, so I used that ratio to come up with run distances for the rest of them. Rows are probably harder for me too.

I don't know about you pipeline but I don't like working out on a full stomach. I usually try not to eat for at least 2 hours, preferably 4 before my workout. Then when I'm finished I can gorge myself.

learned something new, thanks.

i dont usually either, a FULL stomach at least; sometimes its just impossible not to. usually i eat ~1 hour before a workout, but last night i had ~40 minutes, and i felt pretty good.

jdoleac, thanks for your input. checked the Caveman, but there is no way i want to lose any weight, lmao, i barely maintain 150lbs eating what i do now.

[hurd07]

m/20/210

did SDHP 45# for rows

15:34

pissed because I wanted to beat 15:00

[bigv123]

I got a PM and was asked to comment on the thread so I'll chime in a bit.

I've been thinking about trying DL's with bare feet for awhile--Have you noticed any differences doing your your DL's that way?

Deadlifts at the weight for this workout shouldn't present any real issue. There might even be some benefit in getting some stabilization work in on the ankles. However, most all of my weight lifting history has involved weights and poundages where shoes/boots are not optional. I would go so far as to say that, for me personally, once I get over 455 these become a safety device. And frankly, I prefer that secure, stable platform to base my heavy lifts.

Most of you guys here won't be training in those kinds of ranges however. Hence, it's not as much of an issue. If you do decide to try this bare-feet, make sure you pay careful attention to your arches as you could hyper-extend them easily. Also, work your weight up gradually.

V

[bigv123]

Something else that caught my eye...

also, does anyone have any words of wisdom on pre-workout nutrition?
today i ate an assload of baked ziti right before and felt GREAT! a little queasy at first, but once i got started all those carbs kept me flying.
but i know for one thing cereal is a horrible choice for me, generally resulting in crying/whining/*****ing out on the WOD etc.
just curious if any one has any rules of thumb?

First, put about 2 hours of time between a meal and any serious workout. Digestion takes a lot of blood away from the muscular system. If you then go and workout while you're still processing a big meal, you'll have sub-optimal results. If you're breaking your meals up into 5-6 smaller meals a day (as you ALL should be) then you can rein that time constraint in a bit...perhaps in the 1h15m-1h30m range.

Second, make sure you're getting a good dose of protein with the carbs in the pre-workout meal. AND...don't forget fats. Omega-3 and Omega-6 EFAs, i.e. Fish Oil and/or Flaxseed Oil are good choices.

Last, that "a little queasy at first" feeling you got was because you probably ate too much and were still in the heavy digestion phase when you started your workout. When the body detected that it needed to shunt additional blood flow to the muscles to keep up with your activity, digestion got slowed down...hence your mild indigestion. Smaller meals, more frequently. And, don't overdo the pasta. I know, I love it too, but it's VERY calorie dense and thus it's easy to overload.

Hope this helps,
V

[jdoleac]

learned something new, thanks.

i dont usually either, a FULL stomach at least; sometimes its just impossible not to. usually i eat ~1 hour before a workout, but last night i had ~40 minutes, and i felt pretty good.

jdoleac, thanks for your input. checked the Caveman, but there is no way i want to lose any weight, lmao, i barely maintain 150lbs eating what i do now.

Believe me I understand the not wanting to lose any more weight. For years all I wanted to do is gain.

[pipelinesurfer]

thanks bigv, lots of good info i will put to use

[bch0021]

Love me some deadlifts!

As Rx'd - 10:13

Looks like a bunch of good times and some solid ideas. Keep it up!

[rkryan2002]

Completed dead lift at 185 as well as rows. Performed longer lengths in rows.

Run cut short to only 3 kms as the heat at 100 was a bit dizzying.

[mudrunner]

m/33/6'2/190

Subbed Row with SDHP using 40# kettlebell, 10 per 100m
Deadlift 225
Time 12:17

4 mile run in about 32 min.

[gmt-nyc]

Sonov, Pipe... I'm sorry to hear that DLs are your baby cuz I just made DLs my *****! (the word censored means "female dog") :D

Subbed 65# SDHPs (I hate having a naked bar) for rows...
8:41

Nice time parishke! Looks like you made all of us your *****!

[cbrittendahl]

Thanks guys for all the words of wisdom. I'm going to hit this one after work--with shoes--then I'll practice some DL's barefoot at a lighter weight to get the hang them. Thanks again.

Chad

[sonovthegun]

I just got you GMT

8.32 -- used 25k barbell for rows

Pariske, holy crap man!!!!!! 7 whatever?

You're right Geoff, he schooled us all.

Hoo-Yah and OO-RAH nonetheless

[gmt-nyc]

I just got you GMT

8.32 -- used 25k barbell for rows

Pariske, holy crap man!!!!!! 7 whatever?

You're right Geoff, he schooled us all.

Hoo-Yah and OO-RAH nonetheless

Not too shabby Sonov! Nice work.

[cbrittendahl]

I did this one and yesterday's WOD this morning (work and summer school are eating much of my time).

As Rx'd

Time: 10:27

DL and row machine were ~30 ft from each other.

Excellent times guys!

[tap]

Subbed 400M runs for the rows. Time: 11:08

[jimmyseven]

As rx'd 12.45

[mhlane]

42yom / 150 made up on 6/11/2008

9:46 as rx'd

Nice quick workout and definately worked on the pull. DL's were easy, most of the time was rowing and the transitions.