Another Thursday without Tom means another workout from the one and only Alex (the Red Viking)!
Another workout from Alex naturally means LOTS OF RUNNING.
WORKOUT: “Now This is Blog-Worthy!” – Tom A.
1 Mile Run (2x Block Run)
50 Burpees
100 Push-ups
200 Sit-ups
300 Squats
1 Mile Run
Partition the reps as you want but you must begin and finish with the mile run. Either way you slice it this workout was going to take a while. If you’re wondering why this looks familiar, check out Murph.
RESULTS
Close-up of the times:
So what part of the workout sucked hardest??
Since this was a 100% bodyweight workout, instead of posting loads I’d like to see how people tackled the workout. Post how you broke up the reps to comments.
On a slightly unrelated note, registration for the Mid-Atlantic Qualifiers will close soon (March 15). If you plan on competing (or plan on tricking someone into competing) you better hurry up and register!!! The event will be held April 25-26 at the Crossfit/Blauer Tactical Training Center in VA Beach.
Awesome work yesterday! And thanks Alex for one killerist workout!
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I did the workout as follows~
1 mile run
25 Burpees
5x
30 Squats
20 Sit-ups
10 Push-ups
25 Burpees
5x
10 push-ups
20 sit-ups
30 squats
1 mile run/shuffle
Finished in 45:33 mins, which made me happy ’cause I was aiming for under 50 mins. It’s been ages since I ran a mile but I’m glad to say that I did both miles non-stop. The sit-ups have left me a little *ahem* tender in certain areas =
I’ll save my “suckiest part” for later!
Great workout! Thanks Alex!! Monica and I discovered that we were able to run a lot faster last night than usual cuz of the cold!
Body weight stuff breakdown:
25 burpees (well, actually 6 burpees, blow my nose, 10 burpees, blow my nose, and 9 burpees)
50 sit-ups, 25 push-ups, 80 squats
25 burpees, 50 sit-ups, 25 push-ups, 80 squats
20 squats, 25 push-ups, 50 sit-ups, 25 push-ups
60 squats, 50 sit-ups, 60 squats
My plan originally was to do everything in quarters, but changed course mid-way through.
I think the suckiest part was the squats and running in the dark when not wearing glasses or contacts. I was afraid that I’d trip and die, or have a tree branch poke my eye out or something.
Nice to see the Red Viking back in the house. Partitioned the workout as follows:
mile run;
50 burpees (got them all out of the way while my body was numb and couldn’t register pain);
50 sit-ups
75 squats
50 sit-ups
50 squats
50 push-ups
50 sit-ups
50 squats
25 push-ups
50 squats
25 sit-ups
25 push-ups
50 squats
25 sit-ups
25 squats
mile run.
Suckiest part? Well, that would be running another 3/4mile to kickboxing, only to do a few rounds of squatting-roundhouses, followed by two finishers totaling up to an additional 75 push-ups, 75 sit-ups, and 25 kb burpees. SWEET!!
Here was my workout breakdown. I didn’t think it through ahead of time. I like how Maiko broke it up and wish I would have thought of that.
1 mile run
25 burpees
25 push-ups
100 sit-ups
100 squats
25 burpees
25 push-ups
50 sit-ups
75 squats
25 push-ups
25 sit-ups
50 squats
25 push-ups
50 squats
25 sit-ups
25 squats
1 mile run/walk
The suckiest part was the running for me and the lack of thought that went into the way I broke it down.
I finished in 51:?? – check the board if you really want to know 🙂
wow, can’t believe you did kickboxing after class…can’t believe you guys do burpees in kickboxing!
Least sucky part was the push-ups for sure. The Sucky part was (1) doing burpees and trying not to drip snot all over the place, and (2) the second run.
running in the dark with poor eyesight was pretty scary. Couldn’t see toto well and had to make sure no one was going ot jump me! Thanks for reminding me Steph, lol
I can’t say suckiest – but the worst part was probably situps surprisingly. My mind clearly is not as ordered as some of you as I took a more random and less mathematically grounded approach –
Knowck out 200 pushups then go to combination of pushups 5-15 at a time with squats at intervals of fifty with the burpees thrown in after the push ups were completed then the run.
Sorry to miss this…I did some “concise metcon” called Fran, which took me 13:05, or 2 min off the last time I did it. See you Sunday, hopefully.
Oh, and it took me 45 more minutes to get off the floor.
one of the not-so-smart things I’ve ever done in CF was to do Fran before a CFDC Sunday class…first time as rx’d, could have seriously used 45mins to recover! Nice work Chris!!!
Hmmm…
Here is my breakdown:
1 mile run (but I ended up walking the last few feet as it was killing my right knee)
25 burpees
25 push-ups
25 burpees
25 push-ups
50 sit-ups
50 squats
25 push-ups
25 sit-ups
50 squats
25 push-ups
25 sit-ups
50 squats
25 sit-ups
50 squats
25 sit-ups
25 squats
25 sit-ups
75 squats
*No* final one-mile run (between the freezing cold weather and the hard surface, I don’t think that my right knee could have taken any additional pounding).
So…I “finished” in 45:08 (or something like that).
The part of the workout that sucked the most? For me, it was running because (excuse my ‘Netiquette for a moment as I spell it out) I-H-A-T-E-R-U-N-N-I-N-G! Always have, always will (even though I have gotten better at it).
But I guess that I will force myself to do it (run, that is) the next time either the “Marquis de Red Viking” or the “Marquis de Steve O.” show up in the coaching role. 🙂
CFDC’s own ODB is…pretty fly (for a white guy).
Glad everyone had “fun” GReat work by everyone. Looking forward to seeing everyone again soon.
Thanks for whupping em good Alex. I’m lucky to have Steve O and you to rely on for help, and I know everyone appreciates it.