Row 1000m, 50 x Sit-ups, 50 x Lunges
Row 800m, 40 x Sit-ups, 40 x Lunges
Row 600m, 30 x Sit-ups, 30 x Lunges
Row 400m, 20 x Sit-ups, 20 x Lunges
Row 200m, 10 x Sit-ups, 10 x Lunges
For Total Time
Note: the lunges are simple body weight lunges; i.e. no weights held in hand or overhead.
http://youtube.com/watch?v=_mGndbK9J4Y
Wednesday, July 23, 2008
Thursday
Posted by Mike Earl at 7/23/2008 10:25:00 PM
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8 comments:
David - 25:15
Erin - 23:00 (500,25,25; 400,20,20; 300,15,15, etc)
I realized while in the midst of this workout that there are a few more things I should have clarified:
1) situps, actual situps, all the way down (ie. flat back) but your hands may be in front
2) Lunges = 50 total, 40 total etc
3) Also, I am going to start providing a secondary workout that is slightly scaled for those not as used to the high work loads. Erin and I found that she makes more improvement if we scale the load down and she is able to maintain her insenity.
4) Also, we'll post a few substitutions from now on as well. I get most of my quick info from a Crossfit affiliate known as Fourth Power Fitness http://www.fourthpowerfitness.com/index.jsp?v=cross_fit_faq
Mike (and this is not a joke) - 25:16
One second behind David!
David, your comments are really helpful to myself, and hopefully to others. Thanks for your efforts.
When you say 50 total, that's 25 with each leg, right? If it's 50 with each leg, then my time would be higher!
Brandon 26:06 35lb sumo's
Courtney 26:20 24lb sumo's
Mike, as much as you say that the sumos are a substitute for the row's, barely even possible to finish
Hey, I totally agree with you, it seemed like a VERY unfair substitution, because the sumo deadlift highpull is tremendously difficult...
That was just what the website said...
yeah, i cant complain, all i did was get a better workout!!
uncertain on clarification of lunges: i did the total amount on each leg (ie: 25 RT + Leg 25 LT leg= 25 lunges) So if it was just total of combined legs, my time would be less i guess. Oh and david, my time is 2 minutes less than what you put. Just saying :0)
after much hounding from my competitive wife I am forced to resubmit her time as it should have stood, at 19:00
Also, Brandon, the HPSDs do suck, and are only a close substitution for an erg, way to push through. As you said, you are only getting stronger than the rest of us.
In other news, Mike way to come up huge on this workout bud, I was going pretty hard so props to you.
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