Walk This Way!

Tuesday 070828
400 meter Walking lunge
Post time and number of steps to comments.

For inspiration:

Now for something completely different…

“Humans were just not designed to work for extended periods of time at 80-90% VO2max. Our evolutionary blueprint, the last draft of which was completed well over 10,000 years ago, set us up as great slow-movers and occasional fast sprinters. Our two primary energy systems are: (1) fat-based, which allows for long slow steady walking across the Savannah (or the Queen K after dark); and (2) ATP-based, which gave our ancestors 20 seconds of balls-out sprint speed to escape the charging saber tooth tiger (or let grandma lift the ’67 Ford truck off gramps when the jack failed). We just weren’t designed to operate at high revs for long periods of time. Doesn‚Äôt mean we can’t, we can, but it’s at an appreciable cost that I will explain shortly. It just means we weren’t evolved to. Even our hunter-gatherer ancestors probably relied more on superior tracking skills and walking than they did running for hours or days after their prey. In fact, the energy costs of doing the latter were so high as to almost guarantee extinction. (Imagine your predicament when you run after an antelope for four hours and he gets away. Now you not only don’t have any food, you‚Äôve used up all your glycogen and, oops, there‚Äôs that frikkin’ saber-tooth again, licking his chops.)
The problem with many, if not most, age group endurance athletes is that the low-level training gets out of hand. They overtrain in their exuberance to excel at racing, and they over consume carbohydrates in an effort to stay fueled. The result is that over the years, their muscle mass, immune function, and testosterone decrease, while their cortisol, insulin and oxidative output increase (unless you work so hard that you actually exhaust the adrenals, introducing an even more disconcerting scenario). Any anti-aging doc will tell you that if you do this long enough, you will hasten, rather than retard, the aging process. Studies have shown an increase in mortality when weekly caloric expenditure exceeds 4,000.
That’s why I stopped racing and training ten years ago and why I prefer hiking, sprinting and weight-training today. But what’s a competitive type-A to do if s/he wants to kick age-group butt in Kona and NOT fade away prematurely?”
Excerpt from Training Is No Guarantee of Health by Mark Sisson — a former sub-2:20 marathoner and a 4th place finisher in the Hawaiian Ironman

Responses

  • Brian D.

    This is AWESOME!!!

  • marisela

    thanx to everyone for their support with my stint with american idol. i can now say that i have done it and also say that it was quite possibly one of the worst experiences of my life. though i didn’t even make it through round 1 (i was too “disconnected”) i think i saw some of the worst and best in people.
    i need this workout.

  • michelle

    by the time the show airs marisela you will be kipping! you still rock!

  • rob

    Marisela – You went and tried which shows valor and, personally, is truly impressive
    Chad – Just remember that I’m still going to be training hard so you best not slack off while you’re away.
    Keith – How many laps around the box is 400m? Or are we going to do it outside on the sidewalk?

  • Brett_nyc

    Marisela, Congrats on putting yourself out there and going for it.

  • Allan E

    I vote sidewalk! 400m is that Havana place and back right? It’s hilarious enough when we all come running out the door —- but a Monty-Pythonesque lunge race? :-) :-) :-)

  • http://www.flickr.com/photos/gonzaleznj/ juan g. olia

    yeah i say we all wear hats for this.

  • Mr Ben

    American Idol…?! Cool!
    Just read the whole Mark Sissons article… interesting. Sad to see that us Brits are almost as bodily-massive on said index as you USA’ns… strange, the last country I went to before the USA was Korea; the food was shit.

  • Mr Ben

    Not just hats… suits and briefcases too… go big or go home I say.
    I have to admit, Python was exactly what I thought of too when I saw the WOD earlier… great demonstration of thigh strength, flexibility and coordination… maybe a kettle bell or two instead of a briefcase…?
    http://www.youtube.com/watch?v=4jDCxtC-yPw&mode=related&search=

  • michelle

    ok no seriously are we doing this outside or inside?

  • http://www.crossfitnyc.com Tyler Durden

    I suggest going to Bryant Park and doing this WOD although the fashion week nonsense might disrupt our ability to lunge in a peaceable manner.

  • http://www.crossfitnyc.com Tyler Durden

    I’m glad somebody took the time to type this out.
    What is She Talking About?
    Miss Teen South Carolina
    Question: Recent polls have shown a fifth of Americans can’t locate the United States on a world map. Why do you think this is?
    Miss Teen South Carolina: “I personally believe the U.S. Americans are unable to do so because, uh, some, uh…people out there in our nation don’t have maps, and, uh, I believe that our education like such as South Africa and, uh, the Iraq everywhere like, such as and…I believe that they should, our education over here in the U.S. should help the U.S., err, uh, should help South Africa and should help the Iraq and the Asian countries, so we will be able to build up our future for our…
    http://www.maniacworld.com/what-is-she-talking-about.html
    Can’t stop watching that video.

  • http://www.crossfitnyc.com Tyler Durden
  • marisela

    when i did miss all american latina, i was the only contestant asked a question in spanish. they asked me what kind of role model i wanted to be to little girls. glad to see the questions have gotten more difficult.
    if they could only see me now!

  • Jack Bauer

    LMAO. Can we get coconuts to make the sounds of horses as we gallop around the block? And yes, the hats make it a great way to integrate into fashion week!
    For my first Fran, 9:17. Lost at least 2 minutes on pullups. Keith- we got work to do!
    Paul you killed it and thanks for the push at the end. Rob good work yesterday man. Your squat form has really improved.
    And Alex as always, a great cheeerleader. Going to go set up a perimeter now, and maybe torture a co-worker for some information. LOL
    Bauer out

  • Jack Bauer

    By the way, congrats on your American Idol tryout Marisela! It’s an odd competition from what I’ve heard from 2 friends who already tried out. You did your best I’m sure-CF women always do!
    Miss Teen South Carolina should be praised for her bravery for attempting to answer a question that she CLEARLY did not have the intellect to answer. She’s pretty-shouldn’t that be enough? Sheesh. LOL

  • http://www.allisonbojarski.blogspot.com Allison

    Here’s Miss Teen USA South Carolina on the Today Show getting a second chance to answer the question:
    http://www.msnbc.msn.com/id/3032633
    I can’t link directly to the video, but that link will take you to a page that will list it as one of the featured videos.

  • http://www.crossfitnyc.com Tyler Durden

    Submitted for your approval:
    http://www.freflodo.com/movies/total_body.htm
    http://www.youtube.com/watch?v=fZ1h_E2NF1k
    Please compare and contrast.

  • http://www.allisonbojarski.blogspot.com Allison

    Because I am a language nerd, I must pass along this analysis of Miss South Carolina’s questionable syntax in referring to Iraq as “the Iraq”:
    http://itre.cis.upenn.edu/~myl/languagelog/archives/004861.html
    Yes, I read a blog about language, grammar, and syntax.

  • Brett_nyc

    Allison=Nerd
    Anyways,no warm-just dove in and started lunging around Gramercy Park, perfect 400m fyi
    12:47 with 365 steps
    this wod is no joke

  • marisela

    poor little miss south carolina. can’t a girl be pretty and stupid anymore?? isn’t that what men want? i know that donald trump said that “we” don’t care if a woman has talent, so he yanked the talent portion of the pageant, but shouldn’t we just yank the q&a portion too? i have yet to see a pageant where i truley thought the girl was intellegent. maybe well rehearsed, but not intellegint. i think intellagince has very little to do with anything that women are capable of doing. can’t we just look good and stay quit anymore. what’s with all the talking?

  • marisela

    p.s. donald trump also said that if ivanka wasn’t his daughter she would be the perfect woman for him, romantically.
    ick
    i hope you caught all my language mistakes in the last blog there allison, otherwise, you probablly just think i’m really stUUpid

  • juan g.

    femme bot, yummmmm..

  • marisela

    i think those jackasses are really fit cause they aren’t sitting on their asses all day. don’t think i would like to do either workout though. i fall enough without the help of an uuber treadmill.

  • Justin

    To be fair, its Miss Teen South Carolina, and she clearly froze… Also, it underscores a problem in US Education. Why again is it important to locate the US on a map?

  • marisela

    i think this video is everything we need to know about the american education system in a nutshell:
    is you are pretty, you don’t need to be smart, let alone know where you are.

  • brett_nyc

    I’ve trained with Kappel on his “launchpad” and it’s a good tool. Everything you do on it is very scalable, like backflips, to burpees, to juggling a soccer ball. He trains Reggie Bush on one. Yes, that Reggie Bush.

  • michelle

    u only need to know where ur local crossfit affiliate is.

  • Moon

    She really has set back the idea that people can be hot *and* smart. It just makes things that much more difficult for me and other so-gifted people. *sigh*

  • michelle

    um is it actually true she came in 4th anyway?????

  • Jack Bauer

    We should invite her to the Box! LOL. I would love to see her try to figure out how to use the Glute Ham machine! LOL
    And yes Moon, she does make it hard for us already intelligent and dashingly good-looking people to be taken seriously. *Double sigh*

  • marisela

    i just shorne my hair into a mowhawk so people will be too afraid to find out if i’m smart or not.

  • Moon

    I thought the mohawk was a contributing element towards what made you good looking, Marisela. ;)

  • dan def

    Monty Python is always funny. The Ministry of Silly Walks. Nicely done.

  • marisela

    only if you like that hardcore stuff, and you are a crossfitter so i guess you do!
    thanx for the compliment, moon

  • Jack Bauer

    Fellas if you like that hardcore stuff say I!
    Hey Keith kudos for actually provoking funny and stimulating conversation on this page. Did you hit your head while you were snatching or something? LOL

  • http://www.crossfitnyc.com Tyler Durden

    No. Brian D. is the one who hit his head while doing snatches. LOL! To be fair it was shortly after he got his butt kicked by Fran. Still…it was really funny.

  • Jack Bauer

    LOL Brian say it aint so. Remember it’s okay to make mistakes but never okay to make them in front of Keith. Damn kid that’s like the 4 time you got hit doing a WOD. At this rate you’ll be in the NFL in no time LOL

  • Justin

    http://www.thefutoncritic.com/news.aspx?date=08/23/07&id=20070823nbc01
    Looks like they are bringing back American Gladiators! We need to try and get some contestants on there…

  • Gene

    Woke up this morning at 5:45 and leg was all jacked up. Decided against going to a training session. I think I need to take some PK’s before working out on a day like this.

  • juan g

    17:15

  • Hari

    I blame the people running the Miss Teen USA Contest. Suppose this girl had been as unattractive as she is unintelligent (or uneducated, or inarticulate). Is there any way she would have gotten that far?
    The fact that she made it to that level indicates that the people in charge simply didn’t care about her cognitive skills.
    Imagine if she had been some unattractive but brilliant girl who had entered a science fair, only to find out at the last moment that she would be mocked for her physical appearance.
    If both appearance and intellect had really mattered in this contest, she never would have made it that far.

  • Moon

    Well to be fair, it looks like she had a bad moment ala the “Afro Ninja” guy. Here’s her take on things once she’s had a chance to compose herself.
    http://www.msnbc.msn.com/id/20473692/

  • Ewen

    I mumble and I jumble like nobody’s business, but _that_ was something. Our collective ADD is the only thing that will save her now. Or maybe Afroninja could give her a few coping tips.
    In the meantime, this should help all of us understand where she’s coming from, and where she’s going:
    http://www.morningtoast.com/wordpress/wp-content/uploads/missmap.gif

  • Jack Bauer

    You mean this afro ninja:
    http://youtube.com/watch?v=BEtIoGQxqQs
    LOL it never gets old!
    Moon thanks for presenting the other side of the story, and I guess we now know that Miss Teen South Carolina is cute and can actually read.
    We all drop the ball under pressure at some point-right Brian D-LOL
    But Hari presents a good point-had this been any other contest that required straight out brains her faux pax would have had her summarily disqualified. This what happens when the Globo Gyms with their Physique 57 classes and mirrors run stuff. LOL

  • Jack Bauer

    As Ewen so aptly pointed out, our collective ADD has prompted me to give you guys the final clip of the day. I do feel it’s truly appropo in light of the discussions on the board lately.
    Keith & Allison enjoy! LOL
    http://youtube.com/watch?v=wmnl1V-RAaw

  • Kevin

    Todays WOD
    14:46
    400m walking lunge. Subbed 400 step walking lunges at the Box. Probably slightly longer than a quarter mile considering my leg length.

  • Brian D.

    Hey, I was just making sure I kept the bar close to my body when I was snatching! And please, thur waz know lassing damnige;
    Plus I got to watch Keith suffer through 400 lunges today; that made up for the quip just now. But then he got to laugh at me today when I did my 50 BS with 135, 50 deadhang pullups, and 50 dips. Daring him to try this workout friday on the rest day.

  • Mr Ben

    Just about to set off to the gym…
    Sorry if I’m late and keep you waiting, but I’m afraid my walk has become rather sillier recently, so it takes me rather a long time

  • http://www.allisonbojarski.blogspot.com Allison

    In lieu of today’s lunges I decided to do the same workout I put a client through, but going heavier on the weight:
    40 push press @ 45#
    40 sit ups
    40 KB swings @ 16kg
    40 squats @ 55#
    40 jumping pullups
    8:49

  • Jack Bauer

    Damn! You go girl!
    Hope you enjoyed the Globo gym commercial!

  • Brian

    400 walking lunges? Oof…this is going to tax some abused rugby knees….

  • http://www.crossfitnyc.com Tyler Durden

    400 walking lunges. Pretty sure my stride is longer than 1 meter.
    14:41
    That really really hurt.

  • marisela

    400 walking lunges.
    thought i had this, but i def didn’t
    21:48

  • brett_nyc

    Yeah 400 is way too many Kieth, Kevin, Took me 365 to go 400m and you’re a little taller than me…

  • http://www.dammit.com dammit

    19:04. but i counted 430 lunges, so maybe i didn’t googleped as accurately as i thought.

  • Hari

    Juan G, (et al),
    What does “femme bot” mean?

  • http://www.flickr.com/photos/gonzaleznj/ juan g.

    hari i introduce to jouu zeee fem-bots
    http://www.youtube.com/watch?v=8HQJpza5lLA

  • marisela

    hari,
    watch ‘austin powers’. it is the only way to really know.

  • Maximus

    13:09
    361 steps

  • http://runningdownadream-avery.blogspot.com/ Avery

    15:52
    400m walking lunge on 400m track
    502 steps

  • http://www.flickr.com/photos/gonzaleznj/ juan g.

    502? what the huh.

  • http://runningdownadream-avery.blogspot.com/ Avery

    I have a smaller stride then 6 feet tall guys.

  • http://www.crossfitnyc.org Tyler Durden

    Regardless, that’s way more than is average for 400m. Seems like you did some bad math.

  • http://runningdownadream-avery.blogspot.com/ Avery

    Okay, I guess I can’t count then? I swear I kept track of my counting. If it makes you feel better, I’ll change my number to 402 instead :) Either way I went around the track and that was 400 meters long.

  • marisela

    you were so right, keith!

  • kouvenhowen

    459 26 minutes. frankly i’m embarrassed. i realized at 200m the longer the stride the better off i’d be. way too late. i think i was pushing off the foot too much also.

  • Allan E

    16:31
    holy christ my poor sainted gleuts!

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