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S&C UnderGround >> Know anyone who can DL 500 and run a 5K in 20 min?


3/9/13 11:00 AM
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vermonter
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andyman011 -  Why is only a cross fit guy able to do this. Explain Phone Post

Uhh...

1. That's not true.

2. A person that can do this is both very athletic and not very large. They will probably also need to train regularly at both high end endurance and high end strength.
3/9/13 2:40 PM
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imkeithhernandez
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I've ran a 20:20 5k and dead lifted 400...they were about a year apart though Phone Post
3/9/13 2:44 PM
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imkeithhernandez
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I was about 145 for the 5k ..I weighed about 160ish when I did the deadlift... I'm better at squats Phone Post
3/9/13 3:27 PM
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andyman011
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vermonter -
andyman011 -  Why is only a cross fit guy able to do this. Explain Phone Post

Uhh...

1. That's not true.

2. A person that can do this is both very athletic and not very large. They will probably also need to train regularly at both high end endurance and high end strength.
Well everyone was saying a xfit guy can do this. I don't see how cross fitting would be the only viable way so I asked. Its not like I can do it I'm only 140 lbs Phone Post
3/9/13 3:36 PM
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imkeithhernandez
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You don't have to be a cross fit person to do it all...but it would certainly behoove you to be cross trained.In other words do at least some cardio and be a particularly decent lifter. But I'd say a good portion of today's high school and college football running backs or safety could do this...I come decently close and I have a Rudy-esque physique..just a hard worker Phone Post
3/10/13 7:01 PM
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big_slacker
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In my mid 20's I was pulling 385 and running 18+ min 3 miles weekly. That was at 160ish lbs and I don't consider myself a freak athlete. I was doing pavel's pttp (not much more than deads every day, lol!) and training for a tri. I imagine if someone was just training for those two disciplines it wouldn't be such a big deal.

For a general athlete to just get asked to do both feats on a random day I'd say they're in pretty damn good shape.
3/10/13 7:09 PM
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gusto
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imkeithhernandez -  I've ran a 20:20 5k and dead lifted 400...they were about a year apart though Phone Post

i look good in navy blue and ive been to australia
3/10/13 9:36 PM
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TwoCanVanneDamne
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I could do it tomorrow if I wanted. And I pull around 650 not 500 Phone Post
3/11/13 11:29 AM
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vermonter
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andyman011 - 
vermonter -
andyman011 -  Why is only a cross fit guy able to do this. Explain Phone Post

Uhh...

1. That's not true.

2. A person that can do this is both very athletic and not very large. They will probably also need to train regularly at both high end endurance and high end strength.
Well everyone was saying a xfit guy can do this. I don't see how cross fitting would be the only viable way so I asked. Its not like I can do it I'm only 140 lbs Phone Post

Gotcha.

My point was that crossfit isn't the only viable way to do this. Anyone who is athletic, trains for both deadlifts and running, and isn't very big could probably do this. You'll be more likely to find such a person in places where such people congregate. Crossfit is probably the most notable example, and so that's why you see it mentioned. Note how the people actually on this thread that might have been/would be able to do this haven't indicated they are crossfitters.
3/11/13 1:27 PM
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Adventure Runner
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joemama1034 -  At the crossfit games the swim was in an ocean, the bike ride was with a bike that had one gear and was mostly through sand, and the run was basically all uphill on dirt. It was at a USMC base. So times may be a bit misleading. I bet 90% of pro athletes couldn't make it to the final day of the crossfit games without training gymnastics and specific shit like that for a while. Phone Post

I think you're overstating the difficulty. I'm a big fan of CrossFit, so I watched. I'm not coming at this from the angle of a hater; just a realist. There are plenty of tri's with ocean swims where well over half the field puts in better times than the Games athletes. The rides wasn't mostly through sand. The run was certainly hilly, but they were more rolling hills. I regularly see people put in far better times on much harder terrain. Hell I'm one of them, and I'm nothing special when it comes to running.

I do agree about the pro athletes not making it to the finals. I see CrossFit almost as a skill in and of itself. You obviously need to train that skill in order to compete at a high level.
3/11/13 9:24 PM
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The Gunslinger
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Ok, as a crossfit coach I'll say these things:

Crossfit athletes don't train for tris, so you can't really expect them to do extremely well. Crossfit is NOT high level cardiovascular endurance in traditional terms at least. Crossfit is primarily muscular strength, endurance, and power endurance. Cardiovascular ability is a large component, for sure, but it isn't in front of any of those three at a minimum. Plus the skill level is high. When you take that into consideration the level isn't terrible, most of even the top people don't do much in terms of swimming or biking, if any, in their training. So with consideration of no specific training, many of them not swimming or biking at all, how many people can do that with no training in it what so ever?

I don't disregard what other athletes do, but by any means, they are specialists in their field, but I do think crossfit is breaking ground on how good a generalist can be, which I think is really interesting, I mean Rich Froning would have a 4th place finish with his snatch and clean and jerk at the American Open IIRC. I think many people think of generalists when they think of fitness, which is probably why it is getting increasingly popular, much like MMA vs boxing. Nobody discounts what a boxer does, but in terms of fighting, MMA tends to be much more interesting for many people. Nobody discounts what powerlifters, olympic lifters, gymnasts, endurance athletes, etc can do, but it is way more interesting for people to see a guy who can lift a crap ton and be very fast and enduring.
3/15/13 3:54 PM
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Bobsdf
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I'm can probably get to a 500 dl (pulled 5x425 the other day, so I'm getting close.) but would probably struggle to hit a 24 min 5k at the moment. Best I ever ran a 5k back when I was running a lot was 21:30 and my dl at the time would have been maybe 350.
3/15/13 7:14 PM
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AdrianK
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I usually find the 10 pounds per rep formula pretty accurate for predicting 1RM on the 3 powerlifts. Going by that a 425x5 would put you at 475. Of course that's if you really had to push yourself on that 5 repper. If it was pretty easy with lots left in the tank maybe you would hit a 500.
3/16/13 12:21 AM
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Bobsdf
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Yeah, no way I'd hit a 500 single today. But, with a little more focus, I'm pretty confident I could work my way up to it. Having said that, there's no way I'm running a 20:00 5k any time near that lift.
3/20/13 8:07 PM
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Public got Bigg Riggd
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I used to be able to dead lift 250 and run the 5k in 21 minute. I was in wrestling and cross country but now I'm out of shape Phone Post
3/21/13 3:43 AM
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BALLSDEEP
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500 hun is easy for me (did reps earlier today in the 4's while hungover:). But I can't get around the track more than twice:/ There was a time I was decent, but never completed a 5k let alone in that time...
3/21/13 10:00 AM
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banco
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I think some of the powerlifters in the lighter classes could do it if they trained for it.

Some of you might remember the infamous diesel weasal. He's now deadlifting close to 600 in the deadlift in one of the lower weight classes.
3/21/13 11:43 AM
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big_slacker
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banco - I think some of the powerlifters in the lighter classes could do it if they trained for it.

Some of you might remember the infamous diesel weasal. He's now deadlifting close to 600 in the deadlift in one of the lower weight classes.

That guy is still around? I remember when he started he had horrific form. I guess he worked on that.
3/21/13 12:21 PM
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Shanle929
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The course they ran at the CrossFit games is a bitch in gear. I was in the Marines and did that course. It sucks to run in sand so with that I say they could do it in that time for sure on a road course. But I'm betting my buddy Jordan could do that and he's just a student, but a complete stud. I'll ask him and see. I'll keep you posted Phone Post
3/21/13 2:20 PM
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Dogmeat 1
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big_slacker - 
banco - I think some of the powerlifters in the lighter classes could do it if they trained for it.

Some of you might remember the infamous diesel weasal. He's now deadlifting close to 600 in the deadlift in one of the lower weight classes.

That guy is still around? I remember when he started he had horrific form. I guess he worked on that.

I'm amazed he isn't crippled by now. When we all saw his vids back in 2003 it seemed like that was going to be the likely result for him. I heard he eventually got sick of the ridicule and eventually cleaned up his lifting style but I remember seeing him lift around 480 a few years ago and his form was as bad as ever. I can't imagine it has got much better if he is pulling 100lbs more now.
3/21/13 2:25 PM
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Dogmeat 1
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just found these on youtube. I guess I was wrong and it looks like he did actually clean up his form quite a bit.

http://www.youtube.com/watch?feature=player_embedded&v=STlEb6LjhMg

For reference one of his older vids;

http://www.youtube.com/watch?v=XFnp5DyrtKY
3/21/13 3:06 PM
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Leigh
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I did a 500 DL but was at 165 which was far too heavy to run any sort of pace. Phone Post
3/21/13 3:15 PM
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Shanle929
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Okay my buddy Jordan can do 515lbs deadlift and runs a 5K in 18:50. So yes I know someone. He's a student in San Diego. He's about 6'3" and about 230lbs. Phone Post
3/21/13 4:55 PM
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BALLSDEEP
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^^Sounds like a beast
3/22/13 11:44 AM
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Shanle929
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Oh I got his weight wrong. He's 215lbs. Wants to be 230. Sorry my bad. Phone Post

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