Friday 7/4 WOD "The Patriot"

[rord]

Happy 4th of July!!

"Brave men rejoice in adversity, just as brave soldiers triumph in war." -Seneca

This workout is designed to test your mental and physical fortitude. Embrace the suck.

Post your comments, questions, and time.

Hoo-Yah!!

[cantochaos]

when you almost visit pukie before you finish reading the WOD, you know it's a good one.

[scskowron]

No dumbbells... I can do the HSC and Thrusters with barbells, but any ideas for renegade row subs?
I'm thinking 15 sumo deadlift high-pulls with a pushup in between.

[deadly nedly]

I'm thinking 15 sumo deadlift high-pulls with a pushup in between.


At first, I was like.. **** yeah! But then I got to thinkin... you're already doing thrusters and hang cleans.. having the renegade rows in the middle give your hips, knees and ankles a little break. If you sub SDHPs you won't have it. Would probably change the rhythm of the workout.

I'd say pullups, but you'd have to let go of the barbell for that. It sounds pretty non-crossfit-ish, but keeping it simple and just doing pushup, bentover row, pushup, bentover row might stay truer to the stress of the rx. If you have to slow down because of muscular endurance, the metcon won't be as stressed.

Then again, you could use the SDHPs, and call it the a** blast as opposed to the ab blast.

[da_runner]

Hi all

Q's) What is a renegade row?

I think I understand the squat thingybob from DN's description yesterday and the young chick who looks like she clean me on Crossfit.

So hold the 35lb.ders and go from hang sqaut, renegade row, thruster. I've not done thrusters without a large bar, s I guess it's just a little easier???
Thanks.

[deadly nedly]

Q's) What is a renegade row?


dumbells in hands
pushup
staying in pushup position, row a DB to your ribs
repeat on other arm
that's 1
These are more fun with round dumbells instead of hex :)

In the past, RORD has rx'd that we skip the repeat on other arm part, and hit the other arm after doing pushup 2.

ex:
pushup
row with right arm
pushup
row with left arm

But I'm not sure if this is the case today. Unmodified, you row with both arms before you do your 2nd pushup.



I think I understand the squat thingybob from DN's description yesterday and the young chick who looks like she clean me on Crossfit.

Cleans and dumbells are both more forgiving than snatching a barbell. Worst case scenario, you hit yourself in the face with a dumbell, or end up with a really bizarre looking bicep workout.

I've not done thrusters without a large bar, s I guess it's just a little easier???


DBs offer a greater range of motion, and they are a little tricky if you're used to a bar. For example.. if you're used to front-racking the bar while you rest during thrusters.. that's not really an option with DBs. Gatta support them the whole time. Other little things, no big deal. Your back gets to be more vertical during the bottom portion, taking some load off your midline and transfering it around a bit. Theoretically you would be in a better position to apply force, but it will still suck more than 70# on a bar that's for sure.

[wcor]

Thanks for the info ned. I was wondering what those where as well.

[da_runner]

Ditto what wcor said DN

Thanks a lot.

Now I think this work out really sucks.

:D

BTW I guess you're sober, that was concise.

:D

Joke= funnny haha not smartass haha

I appreciated yesterday, I did it late and wouldn't of touched it if you hadn't of gone to all the trouble you did.

[da_runner]

OK twilight zone moment.

I took my sons to the park to practice Lacrosse and lo and behold I see some equipment for the first time set up there, well err. not the first time, but the first time since I started the WODs.

My youngest says let's do the circuit. which is
5-dips on the parallel bars
1-climb the rope
10-inclined sit ups
5- pull ups
5 times
400 meter run/walk between each.

Well we did it, and the next thing ya know a few more young and strong teens or twenty somethings join us.

This old fit fat f*cker was the one who who did it all and fastest.

Shout out for that fellas thanks alot.

Made the boys proud.

:D

[tdg187x]

forgive my ignorance but what is a "renegade row" ?

[deadly nedly]

Runner - kickass! and yes, unfortunately I am sober. Which may be good because evidently I decided that everyone wanted to know about snatches yesterday and decided to author a book on it.

tdg - the answer to your question is directly above your post.

[jdoleac]

A little situational awareness would have come in handy on that last renegade row question.

[wcor]

nice one runner! ,sometime us twenty somethings need a good *** kicking :D

I guess im the first victim to post my time. The suck factor was definitely at a high today.

As Rx'd 42:50 ..... I had to stop a few times to wipe the hands and DB's off.

Happy 4th of July.

[scskowron]

m/19/5'8"/147#
Used a 70# barbell and did Pushup+Barbell High Pull instead of Renegade Rows
39:41

Was it just me, or was that a ridiculously difficult WOD? I felt like I was going to die starting in the SECOND ROUND.

Bar didn't leave my hands the entire time, and my hands hurt like heck from holding on. First run was 7:00, second was 7:45 or so.

da_runner: nice work! SEALFit is paying off for you.

Happy 4th of July guys... there's nothing on this earth for which I'd be more proud to die than the USA.

[lrsd82nd]

46:48 as RX'd.


good gut check

[lrsd82nd]

m/19/5'8"/147#

Was it just me, or was that a ridiculously difficult WOD? I felt like I was going to die starting in the SECOND ROUND.

.



x2 I felt it at that exact moment, too.

[m.niemiec]

As Rx'd 36:02
I was using some dumbbells with removable plates that kept coming loose during the workout and rolling out from under me on the rows. Good workout.

Happy Fourth of July. God bless America.

[rkryan2002]

jThat hurt. I sustituted 25lbs dumbells after the 1st round and it still kicked my butt. Finished in 50 min.

[danodec]

Happy 4th fellas. Nice job Da Runner!

Did this one today. Whoooaa, talk about embracing the suck. Done as Rx'd, finished in 55:37. Never let go of the DBs completely, but not gonna lie, I went down to the floor with them to relax my hands at some points.

Hope to see this one again in the future. Hoo Yah!

[cbrittendahl]

Was finally able to get back into the gym this last week; but, this has been my first chance to post.

Since this was my first workout back, I focussed on finishing. Therefore, I didn't time it.

Total time (including warmup ~5min) was under an hour, but I'm not sure the exact time I entered the gym--just an approximation.

Upped the runs to 1.5 miles (got a PR 9:42 for first run, but was drained)
First round continuous, then things got really tough...let go of the DBs a couple times during round 3 and 4

[dkcap32]

can anyone post what this workout actually was...or where to find it? I can't remember the exact workout. Thanks.

[danodec]

I have this one recorded as being done on 7/6/08, and I remember it being awesome. Enjoy!

"The Patriot"

Run 1 mile

Without letting go of 35lbs dumbbells, do 5 Rounds for time of:
10 Hang Squat Cleans
15 Renegade Rows (each arm)
20 Thrusters

Run 1 mile

Notes:
You do not have to carry the dumbbells on the runs, which are only at the beginning and end of the workout. Post your time to the CrossFit Forum.

[dkcap32]

Thanks!! I remembered really liking this one, but couldn't remember it!

[scskowron]

This one sucked. I felt like my fingers were going to fall off.

[danodec]

That just means you were doing it right :D