WOD 31st October 2011 (am & pm)

31 Oct

Change of pace this morning with a partner WOD.

Pairs were challenged to row 4K as fast as possible. Rowers switched over each time their (non-rowing partner) had completed:

  • 10 dumbbell burpees (2x 10kg/2x 5kg) – standard: full push-up on dumbbells, to squat jump
  • 10 sit-ups
Well done to Alex & Neil (16:30, RX’d) and Vivek & Ashleigh (15:30 scaled) for a terrific effort!

35 thoughts on “WOD 31st October 2011 (am & pm)

  1. the results photo… 1st half are reporting meters covered in 15 minutes.

    the last class rowed the 4k and reported the time it took….

  2. Quite a slog – thanks Rebecca, I’m sure you took up my slack 😉
    I think we could have smashed 4k in good time, but I for one was delighted to stop at 15 mins.

  3. fun WOD but really needed to count the number of turns on the rower to give a true reflection of performance.
    for example, I think Neil & I did 6 or 7 sets of burpees/sit ups each. Had we done less, it would have meant less change over time, and been fresher for the rowing. We would have gone faster having done a lot less work.

    1. @Alex I agree. Having watched a few goes at the WOD, I think it would work better as a 15mins AMRAP scored on total number of burpees/situps and distance rowed.

      Maybe: Metres rowed + (total burpees/situps)x10

  4. @ Steve, agree with that, though may work better with cumulative calories burned +total burpees/situps done.

    1. @Colin: Good idea!

      /gets on soap box

      That said, the idea of measuring calories – and CrossFit’s obsession with this – has always struck me as a little odd.

      The calorie – as APPROXIMATED by C2 – is a ‘measure’ of the amount of dietary calories burned up by an individual during a session. However, in order to approximate this number a range of assumptions have to be made: height and weight of the individual, metabolic rate, individual ratio of chemical energy required to generate mechanical energy.

      Given the huge variety body shapes that we have in the gym (think Janis vs Niam) this measure cannot be measuring like for like. Ultimately, the calorie – as measured by the C2 – is not a measure of mechanical work completed, or even power output.

      I have always preferred distance completed, average speed and even Watts.

      /gets off soap box

  5. I’d say make it an individual rather than a team wod because you are not actually individually doing much work. Unless they are the ones where a partner works and the other one scores and then vice versa. I’m not the biggest fan of team wods generally tbh.

    15 min amrap of 300m row and 10 burpees/10 sit ups may work well

    Agree re the calories measure being not ideal. I suppose the best way to compare would be to use 500m split time and get everyone to post how much they weigh, then you’d see who’s is the most powerful relative to size.

  6. @ steve either works for me, though in fairness Naim is at a disadvantage to Janis for nearly all wods save cindy or other body weight stuff. Its just one of those things.

    @Pat I think that would be a horrible WOD so would probably work well.

    Looking at mainsite today of Five 6-minute rounds with no rest in-between.

    Run 800 meters (c 3-4 mins). Then, in the remaining time, complete As Many Rounds As Possible of:

    3 Push Press, 135lb
    6 Pull-ups
    9 Box Jumps …………….. sub rowing for running as its dark these days……..name of the WOD “The November Painstorm”

  7. @Pat actually thinking again about that wod I now think it would be very very horrible, the temptation to “hide” during the row would be incredible so you probably find yourself after minute 5 questioning yourself for the rest of the workout, brilliant.

  8. “though in fairness Naim is at a disadvantage to Janis for nearly all wods save cindy or other body weight stuff.”

    Colm: Have to disagree there, everything in Crossfit is defined by range of motion so if you are smaller/have shorter limbs you by definition have less range to perform and therefore less total work to do. Also considering the high proportion of bodyweight/gymnastic movements in WODs, being smaller (as in limb length/height but still stocky) is a definite advantage in Crossfit.

    Obviously there’s the counter to the above argument in that being smaller means you can’t lift as much weight, but there aren’t that many WODs that are really heavy and mainly strength based.

  9. I have the 4k pairs WOD nailed down. This method ensures no slacking on either section and the score is reflective of the amount of work done.

    complete the 4k
    subtract 1 minute for every full round of 10 db burpees/10 sit ups
    part rounds is 4 seconds for each burpee, 2 seconds each sit up

    so if a team does 17 minutes for the 4k, 12 complete rounds + 10 burpees and 3 situps. Their score is 17:00 – (12mins+40s+6s) = 4:14

    @Pat. Not a huge fan of team WODS either. Pretty cool thing to do every now and then, and would be a lot of fun if we had inter/intra gym competition days

  10. re: Calorie
    I don’t have a problem with it. Think of it as the energy you are generating with the erg, not the energy you are burning from yourself.
    Defined as: the amount of energy required to warm one gram of air-free water from 3.5 °C to 4.5 °C at standard atmospheric pressure

  11. @ Si so then for what Steve says “Given the huge variety body shapes that we have in the gym (think Janis vs Niam) this measure cannot be measuring like for like. Ultimately, the calorie – as measured by the C2 – is not a measure of mechanical work completed, or even power output.”

    We should use cals or ignore?

  12. Colm: Well rowing is one of the exceptions to the rule in Crossfit in that it is something where it is a bigger advantage to be heavier and have longer limbs to get a bigger pull.

    What Steven is talking about is that the calorie is a generic measurement that when used on the C2 doesn’t take in to account the person’s weight, height, wingspan etc. and so different values will be generated by different people even though they are rowing the same distance.

    I don’t use calories personally, the only time is when it is a must in Fight Gone Bad, as Steven has said there are much better measurements to be used instead.

  13. Si: As you said none of the wods take into account the person’s weight, height, wingspan etc.

    I m a bit lost,so when Naim smashes us on the situps and burpees because it plays to strengths we should adjust the row so he’s not disadvataged ie take into account his person’s weight, height, wingspan etc?

  14. I’m not saying to adjust the row on anything, I’m just saying the only time I use calories is on FGB and the rest of the time i’ll use time or distance. I don’t see why this is giving a smaller person an advantage as the heavier/taller person is still going to (generally) row the goal faster.

    Also perhaps we should rename this character as Jimbob, it’s not too polite to keep talking about a real person…

  15. I m not saying it is when referring to “Well rowing is one of the exceptions to the rule in Crossfit” I think it should nt be really

  16. U said ““Well rowing is one of the exceptions to the rule in Crossfit”, you also say,

    “Have to disagree there, everything in Crossfit is defined by range of motion so if you are smaller/have shorter limbs you by definition have less range to perform and therefore less total work to do. Also considering the high proportion of bodyweight/gymnastic movements in WODs, being smaller (as in limb length/height but still stocky) is a definite advantage in Crossfit.”

    I meant ask is it really an exception.

  17. Of course it is an exception, perhaps I didn’t explicitly state that there are some (few) movements in Crossfit that benefit from being taller/larger, but I thought that was kind of obvious without me explaining it to you?

  18. We’re at cross purposes and I think we’ve been talking about the same but different things

  19. I much preferred the string theory. As we all know Einstein’s special theory of relativity answers the long versus short lever debate. Simply as you accelerate towards the speed of light time slows down. If you are watching an individual crossfitter and are static there will be a difference between their experience of the workout (it will seem to take a lot longer) than the experience you have as a casual static observer of the crossfiter. Therefore those who have shorter or longer levers depending upon the excercise are faster yet experience a reduction in the speed of time than those who are watching. Ergo, both faster and yet at the sime slower.

    Lastly, if a typical crossfitter, along with a flask containing a poison and a radioactive source, is placed in a sealed box shielded against environmentally induced quantum decoherence. If an internal Geiger counter detects radiation, the flask is shattered, releasing the poison that kills the crossfitter. The Copenhagen interpretation of quantum mechanics implies that after a while, the cat is simultaneously alive and dead. Yet, when we look in the box, we see the cat either alive or dead, not both alive and dead. See http://en.wikipedia.org/wiki/Schr%C3%B6dinger%27s_cat for further information.

    In conclusion if you dont see it, it may or may not have actually happened – and is probably either quicker or slower depending upon your perspective.

    Ben

  20. i totally feel string theory in most of my workouts. in fact, the watch attached to me often shows i’ve done it a lot faster (as it was in motion) that the static clock on the wall. this is why I always appear to finish at the bottom of the pack, I think.

  21. Ben I love the cat in the box. Have been thinking about it since I’ve started my degree and our lecturer told us about it. Thanks for bringing it up again.

    Also Si and Colm I think you should get on with your work in your working hours and discuss these issues of levers/fulcrums/anonymity etc. in person so we can all contribute. Maybe around the Christmas dinner table. We could start making notes now so we have lots of interesting topics to talk about.

  22. Given we’re pretty close to solving life’s issues ie as we move closer to something the slower it gets (rowing being the exception) I’m wondering can crossfit solve other problems.

    Let me put it another way, if a man who cant count picks up a four leaf clover is he lucky?

  23. DEEP!

    As a general point I would suggest given the fact we dont seem to be programming running in wods due to the dark we should be programming more rowing to compensate. Thoughts?

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