Not a Walk in the Park

Posted on Jul 08, 2007 - 9:56pm by MarkFu in Gym

One of the Big Dawgs in Crossfit is a guy named Coach Rut, Michael Rutherford. He has more training routines using dumbbells than I have ever seen anywhere. I found a little ditty of a workout on his blog site, The Fitness Conduit.

The workout was to do as many rounds in 20 minutes of

400 meter Farmer Walk with dumbbells totaling 50% of my bodyweight which puts 2 fifty pounders in my hands. When that gets done, run 400 meters unencumbered with any weight but my own. That first round took 11:48. Those 50 pounders were tough, really too heavy at this point in time…I had to put ‘em down about every 35 feet. Running the 400 meters were a piece of cake, but there was no way I could get another lap in the remaining time (or daylight for that matter) with those "fiddies" so I ditched them and pulled out a couple of twenties instead and got the second lap in 7:29. This lap I was able to walk 95 feet before setting them down for a few seconds. With the remaining few seconds and a few more past 20 minutes, I carried them 200 feet more.

It was a very simple, straightforward workout requiring no coordination, skill or talent, but at the end of it, I was toasted. I am still laboring under the allergies, so that didn’t help the cause either. In any case, a tough session. Next time, something between 25 and 45 lbs should get it done.

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