Don't forget, no WOD at our Manhattan location on the holiday (Monday, September 1st). But we are doing a WOD out at our Brooklyn location. Details here.
Saturday 080830
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
Compare to 080320.
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Even a workout like today's is scaleable. From the Brand X forums:
Big Dawgs and Pack:
as rx’d
Puppies:
Three rounds for time:
Run 400 meters
Rest 3 minutes
In addition, note that while running around at the Box is no substitute to running on an actual track, this WOD can easily be subbed with rowing, jump rope, burpees, KB swings. So if you stop by the Box for the 11am WOD class with Josh, you'll have plenty of options.
Regarding Today's WOD:
You can do this at the Box as RX'd. The streets are not nearly as crazy on weekend mornings. We will handle the timing details.
Including six minutes of rest, this should only take 12 to 16 minutes from start to finish. This is as reasonable a running WOD as you're going to get.
You can substitute 400- or 500-meter rows.
I haven't spoken to Josh, who has the final say on today's WOD. He may also have some alternatives. No doubt he has plenty of skills work to make sure you get your full hour's worth of coaching.
I'll be available to start timing at 10:30 to make sure we don't get backed up.
The 400-meter run has been determined precisely by Court and others. I'm just not exactly sure what the turning point is. Can someone who does know please post it?
I hadn't read Allison's comment before posting mine. I agree that a track is the better option, but if you prefer the Box, we'll be there. Either way, do the WOD.
Hari's right. We'll be sticking with the WOD as RX'ed, though also taking some time to go over basic POSE technique and a handful of sprint drills, so hopefully you'll take something useful home from the WOD (beyond the dry heaves).
I ended up subbing the 100 burpee workout for this one...I ran 5K yesterday morning, which isn't a lot of mileage, but recently my legs have been feeling pretty beaten up (probably like many here at the box I've been taking enough Ibuprofen to justify buying it by the metric ton)...so:
100 Burpees in 8:29
Made up Nasty Girls - 8:29 (PR) Somehow this felt really good today.
Then did the runs @ the Box - 1:21, 1:22, 1:27, 1:27
No track, so used a street loop, that I later measured as 1K on map my run.
4:07
4:20
4:30
Nasty Girls - did it last night at the 6 o'clock class. Started as rx'd and moved to jumping muscleups without changing the ring height (basically a 3/4 MU). Somewhere around 11 and change.
Today I wanted to really punish myself so I cranked out a rowing Helen, all sets unbroken, 11:30 I believe.
Strong work this morning by Craig.
ran at 6th st track with Chris O.
1:11
1:25
1:40
1:37
I pretty much felt horrible after the 1st one and it wasn't even a PR. Legs were so heavy today Last time was much more consistent.
1:20, 1:25, 1:26, 1:24
2 mins rest really went by quick. Thankfully Brett kept me honest. On my own I'm sure I would have stretched the rest out.
Tomorrow better be 5x3 shoulder presses.
123 123 124 126
Sidewalk workout at home as my left knee finally seems able to handle anything besides walking and resting:
WARMUP
2 x 10 pushups
dynamic mobility stuff
samson stretch x 2
some lunges, squats
100 singles--jump rope
WORKOUT
100 double-unders for time--7min48sec
3 times sprinting up the block (140meters) and walking back down as rest period (didn't bother to time these)
5:56 (1:28, 1:29, 1:29, 1:30)
I can't believe I actually went to the track and did this! I HATE RUNNING!!!@#$!!
6:30 (sorry didn't take the individual 4 run times)
4x 500m row, 2:00 rest.
1:32.6 1:35.3 1:38.0 1:43.8
That was harder than I expected. The last one was horrible, my knees were buckling afterwards and I had to hang on to the handrail for dear life going down the stairs.