baseline workout =
40 free squats
Oh ok. I saw that one but it was 2 rounds. 5 min is pretty good. Thats about what it would take me i think, and my cardio endurance is generally on-par. 1:50 for a steady row pace, 45-60 seconds for squats, 30-45 for the situps, 30 for the pushups, and 30-45 for the pullups. I might get it in 4:00 if I hustle. I'll try it tomorrow if I'm not too beat up after the WOD. Now you've got me curious.
Just to note..if you went full retard in the row, you doomed yourself. A ME row will take all your gas. You're only losing 20 seconds or so by pacing yourself.
Last edited by Patz; 11-29-2011 at 10:59 AM.
I paced myself at a nice and slow 1:37 for the row. I wasn't even out of breath until I got to 1:10, it was all downhill from there.
muscular endurance wasn't an issue
cardiovascular endurance = shameful
1:37 is moving. That's only 5 seconds from your max. That would turn my legs to jelly and have my lungs ready to blow. That would kill the squats and it's hard enough to get a full breath during situps anyway. No way I could start that hard..lol
hmm.. I didn't feel like I started hard. The guy that beat me had a 1:42 500m time, but he beat me by over a minute, lol.. My lungs just couldn't keep up, lol.
Interesting. Try it again with a slower row, just for the hell of it.
Wow dude, that is very nice!!
10 minute AMRAP
3 Floor To Overhead @ 95lbs
4 Handstand Pushups
9 rounds I think. Uninspired. I can't do handstand pushups yet, so my ROM was minimal. It was pretty deflating.
WOD #2 (for JSully)
Crossfit Baseline Test
Row took 1:46. I realized halfway through that the damper was in 6 instead of 10 which means more pulls to go the same distance. Legs were tired so the squats too over 2 minutes, so I did the rest in 86 seconds..lol. Kinda screwed myself over. I'll try it again soon. Regardless, 18 months ago that probably would have taken close to 15:00..lol
Oh and jake coach and I agreed that your Baseline time was great for a beginner, and especially at 275lbs.
I did box jumps yesterday too.. nailed 44"x5.. they were iffy though, I never really got on top of the box. Going to drop it down to 41" and add weight.
Nice! I need to practice more. Did you just got the toes on there and dropped off?
We don't get real worked up about landing and standing on an ME jump. If you got up there, ya got up there.
So if you box jump and land on your chest, it counts? Hmm...
Toes, asshole, TOES...
YMCA WOD - Evening, with the wife.
Due to some scheduling confusion, she ended up doing an hour of Zuuuumba immediately followed by an hour of "Ripped", which from what can tell through observation is sorta p90x junior, for women. She's already asking for a massage.
I decided to run 5k on the indoor track. 50 laps..lol. Did it in 25:45. 31 second PR. Weut weut..
She got there an hour before me. Otherwise, I was getting situated, stretching, then waiting on her second class to finish.
The weight room there is always crowded and full of the I.L.S. (also known as "Armpit Disease") types who stand around in groups and say "bro" a lot. I'd like to go in and work on my pressing and lats and stuff, but I HATE crowded gyms and jockeying for equipment. We're going again tonight and my feet have had enough for this week, so I'll probably go in there and find something to lift. Might not be too bad since it's Thursday though.
ILS = imaginary lat syndrome.. oh I know the type.
people tell me I have that issue, except at 285lbs, mine aren't imaginary.
but I say bro a lot too, oh well, lol.
I would SO avoid you at the gym..lol
Didn't workout. I remembered we have a hero WOD today. Those are the worst if the worst. Figured I'd rest up a bit more so I'm not quite as miserable.
Crossfit Hero WODs are created in respect to soldiers or first responders who died in the line of duty. They are generally longer and more exhausting workouts. I suppose it's a bit of suffering to remind is that it could be worse and despite our general complaining in life, to be alive is precious--and, people are dying every day to keep is safe.
15KB Swings (53lb)
15 Power Clean (95lb)
15 Box Jumps (24")
3.5 minutes per round. Surprised myself. I was shooting for 35:00..lol. Still a brutal workout. I salute you, Mr. Whittman.
I've been trying hard to get good, deep breaths and keep my breaks around 5 seconds, and 10 at the absolute max. I'm really noticing a significant improvement in my performance and stamina, along with soreness levels since upping my water intake, adding vitamins, and doing extra met-con workouts a couple evenings a week. I'm also on day #4 of no dairy. Im hoping it'll help too.
I'm starting to realize that being 32 isn't as big an issue as I previously thought--and I finished ahead of the other guy who is 8 years younger and much more strong. But, he's gonna be real good soon, so I'll feel good about myself as long as I can..lol
*****We're sponsoring some kids for Christmas at my gym, and having a Burpee Challenge Fundraiser. 25:00 straight of burpees. I'm gonna try to get some people to sponsor me to do 250 burpees in 25:00. It's gonna suck..lol
Last edited by Patz; 12-02-2011 at 10:59 PM.
Sweet! You do have hops..lol
You stand twice as far back from the box as I do. Might be part of you not staying up there, but I think you could have found your balance in that second one.
They taught us to stay close and jump mostly straight up, then bring your feet in from the outsides of the plate.
Geez when I get on the box, it looks like I just squatted for depth. Hero WODs are no joke. I saw a video from a box in Las Vegas where someone did the entire WOD with a kevlar vest on and combat pants.