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Saturday, 16 Jan 2010

Posted by Mandee on January 16, 2010   |   23 Comments

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for 12 minutes.

Post results to comments.

Day 6 of Zone Diet Challenge: Anyone not cheated yet? If so, what has helped you succeed?

23 responses to “Saturday, 16 Jan 2010”

  1. Aaron says:

    12 min before failing at 13
    Scoring this is odd, think I have it right.

    Anyhoo, arms are shot and legs are toast…

  2. Jason Terry says:

    Big breakfast of eggs, bacon and Clementine oranges with two mugs of coffee…..then lovely wife suggests we work out. VOMIT.
    She got all 12 minutes, I puked out after 8. First workout in 3 weeks
    35/25
    35/25
    19/10
    22/23

  3. tracey says:

    10 min. before i puttered out on pull-ups + 33 squats.

  4. Robert S. says:

    I did a Garage Games WOD to test myself for the competition. This one is for intermediate men (which is the level I will compete at). It is a variation of yesterday’s WOD

    AMRAP in 12 minutes
    10 1.5 pood KB swings
    120m run
    10 20# Wallball
    120m run

    5 rounds in 11 minutes. (I screwed up the timer) probably could have got 10 more KB swings and a run in the last minute. 6 rounds, possibly 7 is attainable.

  5. Daniel says:

    Went to a Grownups birthday party last night at the furniture factory. Paid for it this morning. My workout SUCKED. My squats suck anyhow, but I had no energy. Thanks Russell Jake and Josh for putting up withy lazy ass this morning. 8 rounds and that was pushing it. Lol.

    Great job Garth and Joe C. You guys made me look stupid.

  6. Emily D. says:

    We are at a massive stand up jet ski freeride this weekend…..and I have to sell raffle tickets….so I cheated and ate a hot dog today in between slinging tickets and tshirts. 🙁

  7. Justin says:

    I did this one at crossfit impulse this morning and made it through 32 minutes before I stopped. I didn’t really see much point in continuing any longer. Even towards the end, I was getting 40-50 squats, so the pullups and pushups were only taking 10-20s. The 40-50s rests every other minute really helped.

    Looking at some of the other posts, I’m thinking maybe we had different interpretations of the wod.

    • klowe says:

      I doubt it Justin. I bet you interpreted the WOD as written. I was thinking the same thing last night. Knocking out 35-45 squats per round and then doing the PU’s will leave a nice rest period.

      Congrats on the 32 minutes. THat is huge! (I would have stopped also)

      If I can get my garage pullup bar constructed I get the honor of doing this one later.

      Stayed up to 2:00am last night constructing the 120lb sandbag. I finally figured out how to properly make a decent bag.

      4 seperate 30lb “tubes” in a large duffel bag. Cost…20 bucks or so (mostly for the tape) – sure beats the 180.00 the sandbag site was wanting for a 120 bag.

    • Justin says:

      I’d like to see that sandbag. I’m trying to decide between advanced and intermediate for the garage games, and the sandbag is really the only thing that worries me about advanced.

  8. Zak says:

    Complete 10 rounds for time:

    3 Snatch Pulls @ 90% of 1 RM
    5 Ring Dips
    7 Knees to Elbows

    *Rest 30 seconds between rounds

    used 175# for the snatch pulls

    11:35

  9. Kerri says:

    Only made it legitimately through one round, but went the min. required of 6 (12 min)
    48/12-pu’s-60
    34/20-push ups-54
    30/7-pu’s-37
    31/15-push ups-46
    28/8-pu’s-36
    25/17-push ups-42
    Will be nice one day when I can roll through and solidly link kpu’s…

    Good work 9am!

  10. Tasha W says:

    I also only made it legitimately through one round and also went the 12 min. My squats felt awesome. Did jumping pull-ups and my push ups pretty much sucked after the first round. Garth and Joe – WOW – you guys rocked it today! 2 months into Crossfit and I’m really loving it! Wish I’d have started sooner…. 🙂

  11. joe c says:

    21. great job garth tryed to keep up squats killed me at the end.

  12. Russell says:

    71 minutes. Avg. squat round was around 44 reps.

    Stopping was mostly a judgment call. Could have kept going if I had to, but really couldn’t convince myself it was worth it.

    thanks Jake for spending most of your saturday counting my squats. went to smoothie king afterward for Katherine and got myself 20 oz. of fruit-flavored syrup and ice blended up with some protein powder. Kind of gross but probably a good idea after this WOD.

  13. Barry S says:

    I definitely need to remember to post right when I get home & not later, when I wind up posting under Russell…71?!?!?!? YGBSM!!! Outstanding!

    Did the 12 minute minimum w/jumping pull ups…fell off the train in minute 6 with the second round of pull ups
    45/15
    36/24
    32/14
    16/14
    15/10
    15/9

    Last night was rough, zone-wise…usually when I get back in town on a Friday night, it’s date night! This frequently requires a martini, wine, nice restaurant, etc. Dena was very kind to cook (pork chops, mushrooms, snow peas, avocado, yum!!) so it was more of a mental thing than a real food issue.

    As for cheating, I definitely have not been rigorous in amounts & ratios, but I think I did pretty good for being on the road all week. Tried to stock the hotel room fridge with enough to carry me through the week. Thank goodness for 5 oz. tuna packets! They go great on a spinach salad w/ veggies & a couple glugs of oil & vinegar.

  14. Jake Naumcheff says:

    26 Rounds

    Pull-ups felt really weak today. Russell crushed this and definitely could have gone farther. I tried to game it for the first 20 minutes and on the rounds with the push-ups after the squats I just did 40 squats and 20 push-ups instead of going all out, after 20 minutes it was almost impossible to get past 40 though. I’m still in shock from watching Russell do this for over an hour.

  15. Garth says:

    27 rounds. If I had gamed it, I think I could have done more, but that would have had its own problems. I did not time my pull-ups on round 28 correctly as I got 18 out of 20 and maybe could have continued for a few more rounds. If I was smart, I would have slowed squats on the push-up rounds and not killed myself. I think the advice for this WOD is that just because you can do a lot of squats does not mean you need to do as many as you can. There was at least one guy that put the WOD upside down (as many push-ups or pull-ups, followed by the complementary squats). That is an interesting variation.

    Still 32 is very impressive, Justin. 71 on the other hand is absurd. That is truly a big feat, Russell. If you can walk normally tomorrow and the next day, I will be even more amazed.

    I read many of the posts on the main site. It was funny to see all the “Love the WOD” and “hate the WOD”. It seems more liked than disliked. It will be interesting to see if this one comes up again. It was a little strange, but that is why I wanted to try it vs CF Football.

  16. Robert S. says:

    Zone diet question. Are Water Chestnuts an unfavorable carb source?

  17. Larry Lowe says:

    12 rounds completed. My legs got gassed and I failed on pushups. squats and pushups are not my strongest movements. Laid on the ground for an additional 7 minutes before I could move. I feel like inadequate after seeing RUssell’s time. Holy Crap! Great job Russell.

  18. dunnbball says:

    One push-up shy of 2 rounds…
    48/12
    39/20
    24/7
    18/14
    20/7
    18/14
    …but went for 12 minutes.

  19. Russ says:

    5 Rds for time:
    -120m sprints
    -Parallel bar dips (max reps
    -50 air squats
    25:30

    Strength Trng:
    5 rounds of
    -back squats (135 #s)
    -pull ups (max reps)
    -push ups (15)