Events for November 2022

February 18, 2009
February 22, 2009

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!

.
.

0 Comments

  1. Maiko says:

    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!

  2. Steph says:

    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.

  3. SaltyHat says:

    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!!

  4. Sara says:

    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 🙂

  5. Maiko says:

    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

  6. TomandAmi says:

    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.

  7. chris w says:

    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.

  8. Maiko says:

    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!!!

  9. edgy reggie says:

    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).

  10. RedViking1 says:

    Glad everyone had “fun” GReat work by everyone. Looking forward to seeing everyone again soon.

  11. Tom Brose says:

    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.