Saturday – WOD

From the ’09 CF Games Affiliate Cup:

For time:

30 wall balls, 20/14 lb.
300m row
30 box jumps, 24″
30 push press, 40/25 lb. dumbbells
30 kettlebell swings, 53/35 lbs.
30 deadlifts, 225/135 lbs.

There is a 20 minute time limit for this WOD. Post time to comments. If you cannot complete the WOD in 20 minutes, post reps completed to comments.

Tim controls the downhill sprint.

Tim controls the downhill sprint.

23 Responses to Saturday – WOD

  1. Jeremiah says:

    Good job guys! Way to represent the Nasti! I wanna go next year for sure. Have a safe trip home after the games are over.

  2. Ted says:

    Can’t make it gym today, so I did 4 sets of 50 squats, followed by 400m run


    Not sure if that really sucked or if my body was confused that I was working out at 7AM.

    Good luck out in Cali!!!

  3. Lindsey S says:

    This one sounds fun! I’ll be ther around 11

  4. Holly says:

    I will do this wo tomorrow. Sounds fun.

    I did 10 rounds of 100M run followed by 20 sit ups

    Then 50 burpees 3:35

  5. Jim Stilg says:

    This one was intense on the shoulders but fun.

    Scaled: 75lb barbell push press, 35lb KB swings, 30 burpees instead of deadlifts.


  6. McNaughton says:

    as rxd: 10:23

    used 45lb dbs

    so did Glenn – he is a beast.

  7. Lindsey S says:

    As rxd: 16:18. Might be one of the first times I didn’t have to scale anything!

  8. Joe says:

    used 35# kbs for push press, everything else as rxd: 9:58

  9. Glenn says:

    as rx’d: 10:15
    used 45lb dbs

    daughter watching, “Not bad Dad.” (It doesn’t get better than that – and probably won’t for many years!)

    Push Up/CTB PU Pyramid 1-2-3-4-5-6-7-6-5-4-3-2-1: 3:38

    Motivated by knowledge of fellow CF’s blasting it in Aromas!

  10. arjuna says:

    As rx”d 9:52
    used 45lb DBs

    -DB push press kicked my ass. Then totally underestimated how heavy the Deadlift was going to feel.

  11. GregH says:

    Hello all. Wow, that run must have really sucked badly for the unprepared…

    I almost posted this on the main site comments page and decided i’d put it thought here first because five of us were there and may have seen more than I.

    In the video marked ‘run from hell’ on the main site there’s that woman who is staggering and falling down at the finish. Looks to my experienced eye like something approaching a heat casualty. Just to put the proper perspective on that, it takes very little to go from the early stages of dehydration (heat casualty) to the far end of the spectrum, a potentially fatal heat stroke…. Maybe i’m wrong. I wasn’t there. All that was shown was the last thirty seconds of her ordeal.

    I feel (and once again maybe i’m wrong here) that here is a case of someone treading the fine line between hard ass and dumb ass.


  12. scott says:

    holy crap…….

    36 minutes or 40 minutes or 50 minutes or who gives a….

    Tough workout. 2 weeks away from the NASTI will kill the conditioning

  13. Jim Stilg says:

    Greg, I don’t know much about the true signs of heat stroke, but my common sense tells me that the line was crossed. The woman couldn’t control herself at all. Her legs were locked up. When you’re literally falling on your head because you’re so out of control of your body, it’s time to stop no matter how close your are to the finish line.

    There’s such a thing as living to fight another day.

  14. arjuna says:

    I believe it cross’s the line of “men from girly mon”.

    Iā€™m pretty confident that the heat-regulating mechanisms of these athletes that qualify for the games are extremely fine tuned. Part of being the “fittest man/woman on the planet is about pushing your body to the extreme in an unfavorable environment without its engine blowing a gasket. I think the location that these games are held seems to be favorable enough to allow the body to release heat adequately. Temps are below 80 and hunidity is well below 75%. Besides, I am sure there are plenty of medical personnel there to asses athletes before and after competition for mental status changes and delirium which I think will come before heat stroke.

  15. arjuna says:

    Also, muscle cramping is completely absent in heat stroke. Tell tale signs of heat stroke are changes in mental awareness. The fact that this lady is running toward the finish line shows orientaion of what she is doing. Now if she turned around and started running the other way I might start to think otherwise.

  16. Jim Stilg says:

    I think when your head is bloodied because of lack of body control, it’s time to stop and has nothing to do with being a man, woman, wimp, or tough guy.

    I know when people are pushing themselves that things are going to happen like this. But purposely highlighting this woman’s collapse makes Crossfit look irresponsible.

  17. GregH says:

    I know all about the stages of heat casualties. She was clearly not having a heat stroke. But it did look like she was pushing the line into stage 2 ‘heat exhaustion’.

    I’m not saying for her to stop of her own accord, i’m saying for the medical personnel to recognize a potential hazard and do something about it fast. Drink lots of water or you could die.

    Arjuna, that girl was unable to compete in the rest of the games. Fine tuned heat-regulating mechanisms aside… her’s failed, in less than an hour. 80 degrees and humidity of <75% is pretty nice for chillin on the porch but for a 7k race up and down crazy hills against very determined opposition changes all of that. And a cavalier attitude towards heat casualties is not going to help anything.

    She was showing several signs of heat exhaustion as you ought to know. It's no joke. I could see two of those signs on video broadcast over the internet. She had 1. dizzyness (she kept falling down) 2. pale/clammy skin (all the color was out of her face). Examination would have probably revealed more.

    The part about this that really gets me is she was encouraged to finish. It's clear she wasn't going to win, so why not encourage her to sit there for a minute and then go? Why not carry her like the other woman (who also looked like a heat casualty). Why not have a medic out there and check her out, just ask her a couple questions to see if her mind is still sharp.

    I just don't want the fine line between hard ass and dumb ass to get crossed and have some people be severly injured or die doing something like crossfit.

  18. Stephen says:

    I have to agree with Arjuna on this. There is a large medical staff present, and they did an excellent job of supporting the athletes during the opening 7.1K run and throughout the rest of the weekend’s events. Temperatures for the run were ideal at about 60. Athletes knew the course, knew the events for the rest of the day, and were even advised on proper hydration and recovery methods.

    As far as CrossFit’s responsibility in this matter, it is no greater than the organizer’s of the Boston Marathon, the NFL, or any other overseeing body.

    One final note – the athlete in question fell roughly 60m from the finish line. She deserved every opportunity to finish this event out.

  19. neil says:

    Seriosly, people die during marathons every year, no one died, so everythings good šŸ™‚

  20. arjuna says:

    Kudo’s to the staff for encouraging her to finish. If she was as dizzy as you say that was one hell of an act to do 3-4 head tucks and barrel rolls. I would think if she was dizzy, one of those times would have resulted in a face plant.
    And yes, her heat mechanisms have failed and that is why she is not the fittest woman on the planet. It was a damn gd try though and inspired the heck out of me.
    If anyone has ever trained as hard as she did to be where she was at the Finals than this would be understood.
    I love everyone. Good Day

  21. arjuna says:

    And perhaps the 7k mountain run made her sweat a bit or even appear somewhat “clammy”. xo

  22. Stephen says:

    Arjuna, the woman did in fact face plant on her initial roll about 60m out. Her forehead opened up, later requiring stitches. It is important to understand that she was in pretty rough shape. However, she had medical staff with her the whole way in who made the decision to allow her to finish it out. Others were not capable of finishing the course without endangering themselves, and they were in fact pulled from the event. CF HQ acted responsibly.

    This is nature of sport, and it’s magnified in the CrossFit Games. Jason Khalipa had a similar fall due to severe leg cramping with just under 1K to go. He and the medical staff quickly assessed the situation and he completed the event, the 3rd to last male to do so. Had he been pulled out of the competition due to what appeared to be exhaustion, he would not have had the opportunity to absolutely destroy the last 7 events, finishing in the top 5, and prove that last year’s 1st place finish was no fluke. This behavior and grit is necessary for elite-level athletics, and is highly rewarded in CF – Jason, in fact, won the “Spirit of the Games” award for his performance. Aside from Mikko’s all around dominance of this year’s games, Jason’s return was the single most inspiring performance of the weekend. It was an emotional series of events to witness, and I’ll never forget it.

    One final note: none of these athletes would ever go to this level in everyday training, and they would never be encouraged to do so. But this was the Games, and absolutely nothing should have been left out there.

  23. Greg M says:

    done on 7/14
    30 wall balls, 20lb
    300m row
    30 box jumps, 24ā€³
    30 push press, subbed 35lb KB
    30 kettlebell swings, 53 lbs to vertical
    30 deadlifts, 225lbs.


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