You are hereCFO Throwdown: The Nasty Nine
CFO Throwdown: The Nasty Nine
The CFO Throwdown is back on the table (never let it be said that I'm not a man of the people).
Over the next twelve days, we'll be unleashing nine workouts on all of you. It will be three cycles of three-on/one-off. We're calling it the Nasty Nine, and it begins tomorrow!
For some of you, this will be used as an evaluation tool for determining spots on our CF Games Affiliate Cup team. For others, it will be a great opportunity to participate in some fun, creative, and challenging workouts designed to test a broad work capacity. We're encouraging EVERYONE to participate (there will be Fundamentals workouts written up for each of the Nasty Nine, but the CrossFit.com workout will not be an option over the next twelve days, unless you want to do it on a rest day).
The first few days of workouts may leave you scratching your head, since they're so short. But duration of workout is not a proxy for difficulty of workout--don't make that mistake! You need to attack these workouts and attempt to generate max output.
We'll be posting the workout for the coming day the night before. So tonight we're posting our first workout of the Nasty Nine. And it's as follows:
Against a six-minute running clock:
Run 400m
Max Reps Back Squat @ 195#/125#
Run 400m
The workout is scored by the number of reps you get on back squat.
To answer some questions that may come up:
* Full range of motion on the back squats will be enforced.
* We'll be running five-person heats (the workout is short enough to accommodate multiple heats).
* During the squats, you can re-rack the weight as many times as possible.
* If you don't finish the final 400m run before the clock hits six minutes, the workout does not count as prescribed.
* Scoring will be similar to the NorCal Regionals. You'll get points based on your finish in each of the workouts.
* You cannot combine both 400m runs together (you have to do the workout exactly as written).
* You have to complete all three workouts within the four-day cycle. So if you miss a workout, you can make it up on the rest day of that cycle.
* You can only do the workout one time. No second chances!
Let's get it on!
Mike,
If after we return from the second 400 Meter run and there is still time on the clock can we finish our time doing more back squats?
So are you saying that you don't necessarily need to do the runs first and last, so long as you don't string them together? E.g. you can start with back squats, do a run, do some more back squats, and do another run? Or, even better, run, back squats, run, back squats, which would ensure that you don't run over. I have a feeling that's not what you intended, but your "cannot combine both 400m runs together" actually confuses the issue.
Travis,
No, you can't come back and do more reps on the back squat after your final run.
That's why how you approach this workout has a huge amount of strategy to it. You can't leave for the final 400m run too early, or you cut yourself short on reps in the back squat. But if you leave too late, you lose out on Rx'd points.
You have to do the workout in exactly the order as written.
You have to start with a 400m run, then do back squats to your heart's content, and then finish with a 400m run.
It's order-dependent.
I needs to get me a watch fur this one.
Watching the clock and back squatting es muy complicado. Can we have time buddies who tell us when to ...RUN!!
I love it.
im down! but is scaling allowed?
Leka,
Yes, scaling is allowed.
Megan,
You need to figure that stuff out for yourself. You'll have to know when to hold 'em and know when to fold 'em.
Megan, to complete Mike's thought, you'll also have to know when to walk away and when to run. Put those lines together and you have a country song worthy of someone who has been known to carry a man-mister.
Mike, I'd like a new hip capsule or two. See what you can do for me.
Oh yeah, gonna be a good one!
i shouldn't, but will do the wod. i have a plan that will yield me 65 squats in 3:25 minutes.
sounds like sneaky-pain...
Brian Roach--those blueberries made this household giddy, they are delicious! Any chance your going again?
Mikey, you are an evil genius. The only thing that could make this worse is if you tell us "no racks."
Wait. We can use racks, right?
This is scary and brings up terrible memories of junior high. Sigh.
Nicole,
We have no plans for more picking. It is too hard given that we live 500 miles away from the property. 100 lbs will go in our freezer and everything that remains will be left to the birds. For about $50,000 down and a $400,000 seller note the 18 certified organic frost-free acres with a view of the ocean can be all yours. Act now and we'll throw in about 5,000 lbs of unpicked blueberries.
I've never seen blueberries the size of a strawberry! They were awesome Brian....I had the best blueberry buttermilk pancakes today with zone butter, peanut butter, and maple syrup....
Hey Mike,
Can you remind us of how throwdowns are "scored". I know this is a completely separate issue from the Affiliate team selection.
Is it a sum of points per workout?
Brian R -
After reading your last post, one thing comes to mind:
ROAD TRIP!!!!!!!!!!!!!!!!!!!!!!!!!!!!
******O-LIFTING PRACTICE IS ON THIS SUNDAY******
WE WILL BE LIFTING THIS SUNDAY FROM 1:30 TO 3:30 P.M. FOR THOSE WHO HAVE TAKEN MY CLINICS OR HAVE HAD PRIVATE O-LIFTING SESSIONS WITH ME. PLEASE BRING YOUR PROGRAMS. COME READY TO LIFT HARD. SEE YOU THERE!
Brian, thank you for the wonderful blueberries! I'm sorry you're not going to do it again and I hope you sell your land soon.
brian
i don't think those 8 pounds of blueberries will last the week.
they're delicious.
I'll be surprised if Brandon doesn't score the highest today.
Brandon did indeed set the bar high today with 45 squats. Steven had 43 and could have had more, but left a lot of seconds on the table (I think he had 15 or 20 seconds left when he came back from the run). The highlight so far though is Nabil with an amazing finishing sprint to cross the line just as the clock ran out.
It's definitely a fun and challenging workout--props to Mike for that.
I think Connor has a good shot at beating his "big" brother, though. When are you going to do it, C?
are the blueberries gone? i never saw them.
Papa Brad I'll be in for the class at 6
This is a great workout to spectate.
Sorry for the off-topic request. I was at CFO last month for a drop in, and enjoyed the CFO warm-up. I haven't been able to find it on the site anywhere. Would it be possible for someone to post it here. Thanks.
Hi Eric A -
it's different everyday - basically geared towards warming up for the specific WOD.
But of course I'm not a trainer, I only pretend to be.
What's the WOD? The suspense is killing me!
Sick workout, Miguel. That one is a keeper.
Happy Birthday Journey!! You are an amazing athlete, a wonderful person, and an all around great gal!