People who have done L8D3 in under 5 mins

[dolem]

Does anyone know if there is a list of people on the forums who have completed L8D3 in under 5 minutes? I wouldn't mind looking through their workout logs.

[dolem]

I'm going to answer my own question. I did some forum searches and there is some debate on whether L8D3 is even possible, and it looks like it hasn't been done. I can't find the logs of very many people that even attempted it.

It's interesting how many people seem to move on to Crossfit. I guess Simplefit is like a gateway drug.

[Bri3626]

Heh, thats a pretty good analogy.

I think I posted somewhere previously that in order to complete 250 reps you would need to be able to do each rep in 1.2 seconds. I think that would challenge even the most elite of crossfit athletes.

Certainly Simplefit is a good base to start with as there is even a Crossift pdf from their journal that discusses working on pullups, pushups, and squats before doing the WOD's. I personally believe its a good bridge to starting the WOD's for unfit folks because it teaches some measure of mental and physical discipline when you do transition. The metcon's in Crossfit surpass Simplefit by a large margin but by the time you hit level 8 your doing one of the named WOD's as Rx'd and they state that doing 15 rounds of "Cindy" in 20 minutes is reasonable with 20 being in an above average athletic status. If you broke that down you would be doing 1 rep every 2.6 seconds for a total of 15 rounds. If you completed 20 rounds you would be completing a rep every two seconds.

We did filthy 50 yesterday and thats 500 reps of exercise I took 5.1 seconds per rep to finish the whole thing. My coach stated that he has seen it done around 18 minutes and thats still around 2.1 seconds.

Using full range of motion I'm not sure it could be done.

[dolem]

Here's 62 pull-ups in 60 seconds (with kicking) - video. Takes him about 43 seconds to do 50.

That leaves 4 mins 17 seconds to do 100 pushups and 100 squats. There are vids on Youtube of people doing 100 pushups in a minute (albeit not with perfect form). However you could slow that down a bit to get better form. That would leave you plenty of time for squats.

So it is possible as long as you can do pull-ups at the pace of a world record holder.

[KTG]

15 rounds of 5 pull-ups, 10 push-ups, and 15 squats in 20 minutes is "reasonable" while 20 rounds is "above average athletic status". That is an exceedingly lofty notion of "average" athletic status! It is something to aspire to (but also confirms that the Crossfit standards are just a little bit crazy!)

[Bri3626]

the standard for an upper tier athlete is to get 20 or more rounds when doing Cindy. Most I believe hover around that number. Assuming you can complete that it is 100 pullups, 200 pushups, and 300 squats in 20 minutes. If you were to break that down into 5 minute intervels you would have to do 25 pullups, 50 pushups, and 75 squats or 2 seconds per rep. Still doesn't come close to L8D3 which is 50 pullups, 100 pushups, and 100 squats requiring 1.2 seconds per rep. Plus that is with people breaking up the exercise. In L8D3 you have to do each exercise unbroken before moving on. I believe that requires a significantly elevated level of effort on the athletes part. Basically your talking all out effort for 5 minutes without rest. Are there any athletes anywhere that achieve 5 minutes straight balls to the wall effort? Not even VO2 max is tested at that level as its a continuous graduation up in intensity. I've heard of training programs that go 2 minutes, especially bike, but not much more than that. Of course Crossfit metcons are supposed to be balls to the wall all out effort for the duration of whatever the WOD is, however, you will rarely see an athlete not take a break (even if only for a few seconds). To do L8D3 you can't break at all as doing full range of motion takes more time.

[cheapo]

The short answer is "Don't worry about it."

The long answer is "There will always be higher goal to attain."

[JohnSaville]

At this point in my fitness I could not do it. This morning I did L7D3 in 7:12. The hard part, not surprisingly is the pullups. I had to break it down into 4 sets of 15,10,10,5 then did the pushups in 3 sets of 50, 20, 10 and then did the 80 squats without stopping.