Newport Beach Crippler

How fast can you run a mile?  How many bodyweight back squats can you do in a row?  How fast can you run a mile after doing 30 bodyweight back squats?  That is the Newport Beach Crippler.  This workout is among my favorites.  Just putting together the programming and typing it up makes me want to load up a bar and do some leg swings.  Sam will tell you that it’s because I’m made of feathers, but I can honestly say that the challenges presented here are fun and intriguing to me.

Good luck to Julie and the whole team from CFF running the Ragnar Relay this weekend

Good luck to Julie and the whole team from CFF running the Ragnar Relay this weekend

Friday’s second WOD is a sort of quick bit of recovery to get you opened up and ready to go for the weekend after all that squatting and running.

May 9, 2014
WOD 1:
Newport Beach Crippler
30 Bodyweight Back Squats
1 Mile Run (2 laps around block + 400m)

Compare to 130715

WOD 2:
3 Rounds:
10 Kettlebell Swings (32kg/24kg)
15 Hand Release Push-ups
25 Sit-ups

Compare to 131104

  15 comments for “Newport Beach Crippler

  1. Tom Matlack
    May 9, 2014 at 6:53 am

    9:06 with 155#
    Went unbroken and probably could have used more weight.
    5:47 RX identical time to last attempt.
    Nice race Olivia.

    Good work 5:30!

  2. kate
    May 9, 2014 at 7:28 am

    WOD 1: 9:12 with 95#
    WOD 2: 5:50 with 20kg kb
    fun combination of workouts!

  3. Shorty
    May 9, 2014 at 8:22 am

    CRIPPLAH: 9:53 Rx Bested my last time by about 20 seconds
    WOD 2: 6:30 Rx Also, bested my last time by about 20 seconds

    Great work 5:30am!

    • Shorty
      May 9, 2014 at 8:25 am

      *Actually did 6:11 Rx with WOD 2 when we did it solo.

  4. Shane B
    May 9, 2014 at 8:39 am

    WOD 1 – 10:13 Rx+ @ 225# (BW 168#) – went unbroken on the squats and it killed me…I couldn’t run out the door!
    WOD 2 – 4:50 Rx – so done after both of these workouts!

    Nice work 5:30

    • Brooke Ilene
      May 9, 2014 at 9:01 am

      Are you even human?? No wonder why you thought you were going to puke! 5:30 kicks ass!

  5. Brooke Ilene
    May 9, 2014 at 9:00 am

    Talk about a love/hate relationship WOD!

    WOD # 1 – 11:11 rx (make a wish!) unbroken bodyweight @ 140# finished at 1:47 took music with me on the run and decided not to stop at Tasty Burger as I planned, but having Bulls On Parade playing while chasing Tim and Alexis was helpful!

    WOD # 2 – 7:30 rx

    Awesome work today!

    • Olivia
      May 9, 2014 at 12:36 pm

      Wow, kudos on the unbroken! Nice job! I thought I was going to die when I hit 18…

  6. Olivia
    May 9, 2014 at 9:07 am

    WOD 1: 9:40rx (137# – no way I felt like rounding up to 140 today). Broke the squats into 20/10 and they were manageable.

    WOD 2: 5:43rx. Hand release push ups are HARD, but Tom smoked me on Wod 1, so I couldn’t let that happen again!

    Nice work 5:30!

  7. Tim
    May 9, 2014 at 11:10 am

    THE CRIPPLAHHHHHH

    WOD 1: 9:10 Rx @ 165#. The BS were pretty rough times – the run was enjoyable!
    WOD 2: 6:32 Rx. Hand release push ups are also rough times – 32kg kettle bell is feeling solid these days!

    Nice work 6:30am!

  8. Jason
    May 9, 2014 at 6:42 pm

    Newport Crippler = 11:03 @125#

    WOD #2 = 7:00 w/ 28kg KB

  9. Ky
    May 9, 2014 at 7:40 pm

    Newport Crippler- 14:47 Rx

    WOD #2- 7:12 Rx
    (8:28 Rx on 04/11/13)

    • Moe
      May 9, 2014 at 8:53 pm

      Thanks for the support on crippler Ky it was much needed to keep on going :)

  10. Tony
    May 9, 2014 at 7:42 pm

    Skipped the crippler in order to take on another big man workout w Joe tomorrow. Joe is big, I’m more medium so these workouts really kick my ass.

    WOD 2: 4:46 RX

  11. Moe
    May 9, 2014 at 8:51 pm

    WOD 1: 15:18 Rx body weight 195 lbs( bad run, last two squats did something to my back that in turn did something weird to my left leg and …. Well I finished it)
    WOD 2: 5:23 Rx

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