Painstorm - November '09

[Chris Kemp]

Well it seems like last month's monster from Jeff Martin was a little much even for the crazy painstorm crew (I'm still trying to drop weight until I have enough bumpers to set up for it )

This month's contribution from Neil and Ron at Crossfit Scotland should be a little less daunting. Keep your eyes on the Affiliate Blog here (WFS) on the first of the month for full details.

Cheers, kempie

[David Sailor]

Chris, I've done probably 80% of the Painstorms but when I saw that one, I just said "Ah, no".

[Chris Kemp]

David - I thought similar but I spoke to Jeff and he assures me that it can be done. Not gonna feel right if I continue to sidestep it so will commit to doing it before the year is out. Maybe if I start tomorrow I'll have it done by then

Anyways, moving right along here is this month's installment right from the A-blog (WFS link here)

Cheers, kempie

The November Painstorm (Courtesy of Neil and Big Ron at CrossFit Scotland)

500m row/500m run

5 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ] i.e. Barbell Bear Complex

400m row/400m run

4 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

300m row/300m run

3 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

200m row/200m run

2 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

100m row/100m run

1 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

Weight RX'd at 42.5kgs.

[Greg Light]

I'll bite. with 95lbs = 31:08. Brutal. First round was 6:40.... all downhill from there. All rows were sub 2:00 / 500m pace.

[Ron McKinstray]

Hi,
First post in the Painstorm and firstly a big thank you to Kempie for using my workout.

At CrossFit Scotland we have test ran this workout on almost 100 members and have collated all the times to form an average. We also worked out a Basix strategy to approach the workout.

A couple of points of note:

1. Some tackled the workout head on and subsequently "blew-up"
2. Some tackled the workout with a plan and probably didn't blow up as badly.
3. A couple rowed the last 100m at about 4:30 pace - it was as fast as they could go.
4. One ran the last 100m in the superfast time of 1min 10 sec - you have been warned!

I will post the average time once a few have completed the "PS". One word of warning. I noticed earlier that it didn't look as bad as Jeff's PS last month.
Like the best CrossFit wods, they look simple on paper. Unfotunately you do not do them with paper!

Good luck and all at CrossFit Scotland wish you good speed with your Painstorm. Feel free to let us know your times by email : ron@basixgym.com

Now as we all know : 3,2,1 go

[Greg Light]

Does this mean I was supposed to both row and run 500m or was it just 1 of the two?

I assumed just 1 of the 2, so I may have to withdraw my time.

[Chris Kemp]

May need final confirmation from big Ron but I interpreted it as Run AND Row. Guess we need to stay tuned ...

Cheers, kempie

[Ron McKinstray]

Hi Kempie,
I can confirm it is EITHER run or row - not both.
Just depends on which is open to you.

You may wish to "crawl" in the last round.

Have a good one

Ron

[Chris Kemp]

Originally Posted by Ron McKinstray

Hi Kempie,
I can confirm it is EITHER run or row - not both.
Just depends on which is open to you.

You may wish to "crawl" in the last round.

Have a good one

Ron

Thanks for the hasty response Ron! Well that is a huge relief. Glad you said that before I had a go. Greg - rest easy mate - do did the right thing and gave us a mark to chase. Congrats fella!!

Cheers, kempie

[Lee Hill]

Going to have a pop at this now, with row not run, or both!