Wednesday 110517

"Death By 10 Meters"

With a continuously running clock, complete one 10m sprint the first minute, two 10m shuttle sprints the second minute, three 10m shuttle sprints the third minute… continuing as long as you are able.  Once you are unable to complete the required sprints, run 1 mile for time.

Post completed minutes and mile time to comments.

Patrick, during last month's "Talladega".  

A back injury is different from back soreness.  Many beginner CrossFitters confuse these two concepts because of preconceived notions that the back is easily injured.  Coupled with years of working in a seated position, where the erectors of the back do little to no work in keeping the torso in a upright position, the muscles that support the spine have most likely become a weak point.

After a couple of CrossFit workouts, athletes quickly are reminded how weak there back has become.  The ability to resist flexion is demonstrated in nearly all of our movements: the deadlift, the kettlebell swing, the squats, and the overhead movements.  To resist folding at the torso requires a lot of focus, body awareness, and strength.  Because many are lacking each of these attributes, back soreness becomes a factor early in a CrossFitter's experience.


The reverse hyper is one of several tools that a CrossFitter can use to help build strength through the posterior chain of muscles; the erectors, glutes, and hamstrings.  It also is rehabilitative, meaning it can help an athlete recover from an injury or soreness.  If you expect a undesirable response from your back because of a workout, do some light reverse hypers before and after the workout itself.  It can really make a difference in your recovery.  Questions?  Talk to a trainer before or after class.


  1. Tobias Coffin :

    Great post! Wish I had one of these when I did “McGhee” the other day…

  2. bill :

    I’ve done death by 10meters before and it sucks

  3. Let’s hear it for a rest day :). Of course, avoiding lightning and hail stones could make for a pretty quick mile run! Probably a PR.

  4. David S :

    17+17 7:30 mile

  5. Jim Duwve :

    My body was crying out for a metcon, so after today’s Snatch workout I went home and did this in the rain.
    16+12 7:37 mile
    I’m not happy with my mile time however, I went out with an 8:20 pace and came in with a 6:54 pace. Total time 25:37

Speak Your Mind