Wednesday, 25 Nov, 2009

Posted by Mandee on November 25, 2009   |   36 Comments


400 meter Walking lunge

Post time and number of steps to comments.


Post thoughts to comments.

36 responses to “Wednesday, 25 Nov, 2009”

  1. Larry Lowe says:


    317 steps


  2. Garth says:

    I have to say this is the worst CF WOD ever for me. I did this in 2007 and still remember it vividly. I was sore for over a week — a debilitating sore where I could not work out much for days. I went back and read my blog posts on the main site from the two times it popped up that year. The second time, I scaled it to about 200m. Maybe I was a wimp or something was wrong with me back then, but I had been doing CF for about 8 months at that point so was not a beginner. I will try to do this on the road tonight or this weekend. Hope I have better luck with it. Have a happy Thanksgiving all.

  3. Aaron says:

    13:50 – 389

    Burner might be putting it mildly. After finishing I fell into the fetal position, rolling around trying to find any position to ease the hell fire in my legs. The convulsing seemed to subside after about 3 minutes. That is until just a second ago, when I got up from my comfy desk chair and had to waddle to the dude’s office with the good coffee. Damn near spilt it on me coming back, trying to use the wall as a makeshift crutch.

  4. Larry Lowe says:

    Looks like Russell is getting pulled into some CF HQ drama.


    This whole situation reads like a bad high school break up. I don’t think any of us, other than Russell, knows the characters well enough to have an opinion on the personalities in this thread. To me, there is a bigger back story that Paleo vs. Zone. To me, there seems to be a chasm forming between the general Crossfit for health philosophy and the Crossfit for elite athletic performance. The high end wants more out of the program. I wonder how many Xfitters nationally consider themselves “elite athletes” and how many are just trying to get into really good physical shape. Should Crossfit cater to both crowds, or should they stay with a generalist program for the “get in and remain in good shape crowd”, which probably is the bulk of any gyms clientel. Does the open source-ness of the program open itself up for high end groups to form and teach in the affiliate boxes? Really interesting things going on.

    Welcome to corporate politics, Russell. I can’t wait to hear your opinion on the whole thing.

    Forest, if you read this, I would like to hear your opinion as well.

  5. Larry Lowe says:

    I also commented on the site. I don’t know why. Russell would probably object to any of us getting involved, but I did it anyway.


    • Russell says:

      Russell says: November 25, 2009 at 11:46 am

      Robb Wolf taught at my level 1 cert. I’ve always been glad to be able to say this. I had a great deal of respect for him until this weekend, during which it became overwhelmingly apparent to me that his interest in what is best for science, and our community, comes second to pride of authorship and self-promotion.
      I am not pro-Zone, and I am not anti-paleo. I am pro-science, and it should be obvious from Robb’s criticism of me that something about my questions upset him personally. I feel that this is because Robb has a very close emotional connection to his work, and this sadly clouds his ability to discern what is best for CrossFit.I had some concern for Robb’s mix of emotion and science prior to the BBS, but this was truly eye-opening.

      I also think this weekend has taught me that there is a fundamental misunderstanding among our critics of what the “open-source” nature of CrossFit actually means. There are things you can say and do in disagreement, and then there is deconstructive jabs and fear-mongering. Open source doesn’t mean CrossFit has to treat all ideas equally, because all ideas are not equal. This is all I have to say about this for now. If anyone is interested in discussing this further they can call me or speak to me in person.


  6. Craig Herr says:


    I agree and I hope this things does what it has to and then burns out. Most of us love crossfit because as we age we want to be as healthy and fit as pssible. The debate over where “the squat bar should be on my back” does not concern me much. I will trust that you and Josh will tell me the best techniques to keep me as fit as possible. On the diet, lets go with science and the most practical methods that fit into a normal life style (work, kids, life, working out, sports etc)

    Thats all i have on this.


  7. Krista says:

    12:15 (about 330 steps)
    I was excited about this workout, mainly because it’s something I can do without scaling.

  8. Krista says:

    Great news! Finally heard back from the city…we can get the permit on Monday to break ground on the new gym. We will probably have a groundbreaking ceremony sometime next week. I’ll keep u updated!

  9. Mandee Miller says:

    14:03, 320 steps

  10. Katherine Berger says:

    Way to go, Krista! Nice work!

    • Katherine Berger says:

      I was talking about the WOD but I suppose it can carry over to great job on getting the permits too! 🙂

  11. Karen says:

    12:24 ~365 steps. I was keeping up with steps until I looked back at the clock to get my time and the steps left my mind. It was over 350 for sure.

  12. Krista says:

    Thanks Katherine. Daniel deserves the props for getting the permits though. I was just a messenger.

  13. Kerri says:

    14:57-313 steps Burn baby burn!!! Was just shooting for a sub 15 time and just barely made it!!!

  14. Robert Montgomery says:

    Power Cleans: 135×5 155×3 175×3 175×3 175×3


    Lunges: 400 steps with 45# Bar on back: 19:31.

  15. Matt says:

    I’m in the same boat as Garth – I remember the first time I did this WOD very vividly. It was the same thing as always “Oh, 400m doesn’t sound that bad.”…which if you’ve been in Crossfit long at all, you know you’re lying to yourself. After the first 100m, I thought I as going to die, and I knew I had 300 remaining. I could barely sit on a seat for a week after that! That means I’m really looking forward to it this evening. Mess you up!

  16. Greetings from Worcester, MA!

    Awesome that this workout came today, as I didn’t have time to hit the local box (www.crossfitcentermass.com) because we decided to go diving in Gloucester this morning. Winds were out of the NE and seas were about 6-7 feet, but I needed to get the diving bug out of my system.

    Came home (sans lobsters) and did the WOD in 28:59. I blame it on the wind, rain and 48 degree temperature (friggin’ Northeast weather), but it was probably way more likely the (anti-Zone AND anti-Paleo) lasagna that Keithe’s mom made last night.

    Krista, awesome news on the permitting, I know how hard it can be to get over that hurdle. I’ll volunteer to spray some shovels gold if we need!

    – Pat

  17. Robb Dempsey says:

    390 steps in 24:10 the last 90 were a form of staggering sobriety. Interesting feeling.

  18. Robert S. says:

    14:48 around 330 steps.

    I wrote 337 on the board, however my count was all jacked up. I had to ask Kerri what number she was on about 150M so I could remember where I was.

  19. Jake Naumcheff says:

    As Rx’d 11:59 (No clue how many steps it took)

    In regards to the comments on Robb Wolf’s blog, I personally am not an affiliate owner or a crossfit trainer so I cannot intelligently comment on the BBS since this was a seminar for affiliate owners to come together and discuss certain teaching methods and what works or does not work. The only part of this that does concern me somewhat is where according to Wolf’s blog he states “Of the panel, NOT ONE PERSON thought the crossfit.com WOD would get a person to optimal strength/conditioning levels the fastest.”. With this being said I love Crossfit and participate in it for the well-being it brings myself and the like-minded people that participate in Crossfit. I also trust Russell, Katherine, and Josh to give me all the tools I need to succeed to my full potential and if that means following the mainsite WOD then that’s what I do. I have more respect for our trainers (and everyone I have interacted with at Crossfit Huntsville) than 90% of the people I come into contact with on a daily basis. This is what keeps me coming back for more. Whatever else goes on behind the scene takes a back seat. As most of you already know I attended a Level 1 Cert this past weekend and from what I saw there and what I get the privelege to train with every day, I can assure you that we have nothing short of top tier trainers at Crossfit Huntsville not only because of their teaching abilities but also there wealth of knowledge on subjects such as nutrition and all aspects of fitness. This is why I trust them and it is not misplaced I assure you. I’v seen and worked with good and bad trainers…we have good. With that being said I hope this issue is resolved quickly and we can get back to improving the live’s of people one at a time through Crossfit and its teachings. After all the smoke clears isn’t that the main goal and the heart of Crossfit?

  20. Hudson Slater says:

    11:50. Krista was chasing me the whole way. Good job.

  21. Amy says:

    9:06 My legs felt like falling off. I forgot how to walk for a minute after I finished. That was by far the LONGEST 400m of my life!

    • Amy says:

      oh yeah it took me 415-420 steps. I forgot to count when I first started. I guess about 50 steps by the time i rounded the first corner where the ball was…. I must say counting did not occupy my time very well!

  22. Justin says:

    12:03 364
    Much worse than I anticipated. Quads felt like they were about to explode at the end.

  23. Barry S says:

    Promised the wife I’d do the Turkey Trot 5K with her in the morning, so I took a bye on this one…

  24. Russell, any chance of posting an alternate “non-gym” workout for tomorrow? Something that doesn’t involve GHD situps?

  25. Hudson Slater says:

    My idealistic views of crossfit programming as the be all end all of fitness are being challenged! But seriously, with all these people that know way more about physical fitness and nutrition it really is hard to know what to believe. Not that I have any doubt that Russel is one of the greatest atheletes and trainers out there, but some of the things I am hearing make me think that crossfit may indeed be fallible.

    Nutrition is one main thing that bothers me. Amazing atheletes and medical professionals alike such as Barry Sears and Russel Berger tell me to weigh and measure first, considering quality after. Then other extremely smart and athletic people like Robb Wolf and Kevin Lowe say that quality is much more important than quantity? I have actually tried both, and not seen any noticeable difference in performance between the two.

    The other thing that I worry about is that crossfit may not be evolving as much as they would like to think. Not to claim any fitness knowledge or expertise that I don’t have, just finding this evidence in various research. It does seem that the crossfit programming regimen may not be as good as it could be. Don’t get me wrong, its definetly the best out there. But maybe it could be better. Miko Salo did not follow the main site WODs, which makes me think that in order to be the best crossfitter in the world there might be some more to it.

    None of this is me saying that crossfit is bad. I have only benefited from crossfit. Plus I am not intelligent or experienced enough to have a well formulated opinion on this. Just searching for answers among so many different opionions of people that are.

  26. Russell says:

    here are some questions to consider that might help you figure out.

    No one will argue that the Paleo diet can get great results.

    Here is my point: When someone changes their diet to a “Paleo” approach, the change in food quality also represents a change in macronutirient rations (Protein, Carb, and Fat) that comes much closer to the Zone ratios than what the average person eats.
    Putting broccoli or fruit on your plate, for instance, is going to keep your meal much closer to “balance” than choosing oatmeal, so is the benefit of the diet the fact that the food is “quality” or that it’s less carbohydrate?

    I’d argue that both are at work, but the prodominance of the benefit is from eating in the correct ratio.

    I’ve actually had Kevin list all of his meals for the day to me, and evaluated them in my zone-block mental calculator to find that he eats very close to five-block meals with around 50-75% carb and 2x fat. This works well for him, but it took him a long time to get it right, and at one point, just by listening to him describe his meals, I suggested he add more carbohydrate in to come closer to the 40-30-30. It worked extremely well for him.

    So my argument isn’t that Paleo doesn’t work, I’d just question our understanding of WHY Paleo works, and I’m asking people like kevin to measure his food, not even change it, just so he can have more consistency and accountability in his diet.

    As for CrossFit evolving, In order to feel a need to improve upon the CrossFit main-site programming, I would need to see some deficiency in its results. Sure there might be a way to improve what we have, but I would point to our switch from a Paleo approach to the Zone diet as one such step.

    Miko followed nothing but the main-site for years, and now works out 2-3 times a day for five days in a row. If we all switched to that system, I would personally die. The games is definitely a proving ground where methods can and should trickle down into main-stream programming, but needing to work on personal weak-areas doesn’t constitute a failure of the main-site in my mind.

  27. Kerri says:

    Amy your time was AWESOME!!! I knew you’d kick butt on this WOD!! Great job today too!!

  28. Matt says:

    10:11 as Rx’d. As I feared…this morning I can’t squat worth a flip.

  29. Kerri says:

    Tracey is in an internet never neverland, so she asked me to post her times for her.
    She had her own Enterprise CrossFit games!
    Back to back WODs:

    Lunge WOD-14:11
    and then hotel WOD: 3 rds of 30 push-ups, 40 sit-ups, and 50 squats- 12:37

  30. klowe says:

    I swear i wrote and submitted a reply to Hudson’s question….Just a test here to see if this post works. happy thanksgiving yall. I’m honestly thankful to have met and sweat along side all of yall!