10am Free Beginners' Class (Manhattan)
11am Workout of the Day (WOD) Class (Manhattan)
1pm Free Beginners' Class (Brooklyn)
Obviously, this WOD will have to be modified in some way.
Saturday 080705
In any order, perform the following three workouts:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)
5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)
Run either 750m on a steep trail or 1.5 K on a road or track
The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.
Post total time for all three workouts to comments.
Please note that the 11am class has to end promptly at noon due to the fact that the management company of our building needs to do some work to the motor that opens and closes our metal roll-up door.
Is anyone determined to do the entire WOD? If so, I'll try to figure out a way to get it done.
Perhaps we can start in Manhattan, and then regroup in Brooklyn.
Let me know if you're interested.
Represent Gillian, Mike, Dan R, Jacinto and A2!
Did I miss anybody?
I am not sure about the hill run, but I would be interested in doing the other two components. Happy to regroup in Brooklyn. Thanks, Hari.
Beginners’ Class ½ “Cindy”
Jovis: 6 Rounds + 5 pull-ups + 9 pushups as RX’d (excellent form!)
(Email me with your schedule, hari@crossfitnyc.com, regarding Elements Workshops)
“Fran”
Mike: 5:09 as newly RX’d
Craig: 5:10 as newly RX’d
Zach: 9:09 as newly RX’d
Hari: 9:55 as newly RX’d
Chris: 12:25 (RX’d weight, some jumping pull-ups)
Ari: 8:50 (65 lbs, jumping pull-ups)
Dead lift / Burpee WOD
Craig: 6:01 as RX’d
Mike 7:14 as RX’d
Zach 7:37 as RX’d
Elise: 8:12 (132 lbs)
Audrey: 10:17 (152 lbs)
Deadlift work out
5:02 RX'd
Fran 6:25
Deadlift workout 5:40
did this @ the brooklyn box
deadlift/burpees wod
10:33
(1hr rest)
Fran
10:55
(25min rest)
1.5k run
8:08
deadlift/burpees
9:07
Before that I did a modified Fran in 5:40. I substituted the pull ups with wall ball and I substituted the thrusters with tire slams. So I didn't really do Fran at all.
dead lift / burpee WOD: 11:36 (Sub 245 lbs)
run on treadmill set at 12.0 incline:
(0.50 miles in 5:55) minus (0.03 miles in 0:25 during ramp up) = 0.47 miles = 750 meters in 5:30
Total = 9:55 + 11:36 + 5:30 = 27:01
From the “necessity is the mother of invention” school of physics:
We should rethink how we handle substitutions. A perfectly valid substitution that would allow comparisons between RX’d non RX’d WOD’s is to increase the reps by an amount inversely proportional to the decrease in weight, since this would yield the exact same amount of work (e.g., 5/6 the weight times 6/5 the reps).
For example, the work in doing 5 reps @ 275 lbs is the same as doing 6 reps @ 230 lbs, or 10 reps @ 138 lbs; and from a work capacity perspective, I see no reason to prefer one to the other.
It is true that the ability to handle 275 lbs demonstrates greater strength, but CrossFit measures fitness as a function of work capacity, not as a function of strength (though the two are certainly related).
Im not sure if its the same Hari... The only way to build "work capacity" in strength is through lifting heavier, not doing more reps. It will definitely help metabolic conditioning, but its not going to improve your ability to lift the weight. Its one of the reasons, for example we employ the low bar back squat as we do. Ever notice why the WOD is never high rep backsquats? Because its sole purpose is to build strength. Another reason Diane for example is done at a fairly light weight. Its more of a metabolic conditioner. I just don't know if doing more reps at a lower weight will get you to the point to where you can do it as R'xd because you won't be building the strength to get the weight up.
Totally agree with Hari here.
Let's say I only just deadlift 275lbs (which is the case), it makes total sense to reduce the weight and do more reps.
Would I be gaining more by making the wod last an hour and doing one rep of 275lbs every 5mins.
Doing 75% of your max for more reps will still get you stronger and increase your work capacity.
Justin, Hari isn't suggesting subbing a much lower weight for a lot more reps. The weight Hari suggests in his example is still more than heavy enough to produce a stimulus that will result in strength gains. If Hari had suggested a sub of 50 reps of 95lb deadlift I would have agreed with you.
Justin,
"The only way to build "work capacity" in strength is through lifting heavier, not doing more reps."
But the Games aren't about training, they are about measuring the final result. If the result is "work capacity across a broad range of time and modal domains" then why not measure work capacity? With the weight set high enough, we stop measuring work capacity and start measuring strength (which is only one component of work capacity)
The following three athletes who post the same times do the same work and produce the same power:
6 reps @ 230 lbs
5 reps @ 275 lbs
4 reps @ 345 lbs
3 reps @ 458 lbs
However, if we define the WOD to require 3 reps @ 458 lbs, virtually all of the competitors will be eliminated. By choosing 5 @ 275 lbs, fewer competitors are eliminated, but many are.
If I can do 6 reps with 230 lbs faster than you can do 5 reps with 275 lbs, then I have demonstrated greater work capacity over that particular time and modal domain.
CrossFit says it will put its athletes up against any other group of athletes. Fair enough. But then why exclude a significant number of potential competitors?
My approach allows all athletes to compete on the basis of CrossFit's own definition of fitness as "work capacity over a broad range of time and modal domains."
Hari is clearly right. As a benchmark, to gauge your fitness against yourself or others, this is the right approach. It may not be the right approach for your everyday WOD though.