800 m runs

3 x run 800 m

No time, ran a guestimated course.

Voted.

SUNDAY 111120

Puppies:
Three rounds, 15-12-and 9 reps, for time of:
35-45# Thrusters - 45#
Pull ups or beginner pull ups - singles from standing, little if any foot assistance

4:22

Voted.

WOD from 111112

Warm up: Stretches and squats

Pack
For Time:
Row 500 meters (subbed 50 SDHP 45 pounds)
20” Box Jump, 35 reps
Push-ups, 35 reps
Sit-ups, 35 reps
Jumping pull-ups, 35 reps
Back extension, 35 reps
Dips, 35 reps
1 pood Turkish Get-up, 25 reps alternating arms (started at 10 pounds, then 15, 20, and ended doing one 1 pood with right arm)

Time: 28:00

Saturday 111119

“Michael”

Pack/Puppyish scaling

I was told that the indoor track at my new gym was 1/16th of a mile. So first time around I ran 8 laps, but my split time on the mile was WAY to high for me to believe that it is actually 1/16th. I think maybe it’s more like 1/10th? So first time around I did 8 laps, the next 2 times I did 5. And I thought I could do Pack scaling the first time through. At the end, my reps looked like this:

CFWUx3

Run 8 laps
35 Back Extensions
25 Sit-ups
Run 5 laps
25 Back Extensions
25 Sit-ups
Run 5 laps
25 Back Extensions
25 Sit-ups

Time: 21:36

I’ll have to definitely find out what the exact track length is on my next visit.

Am Hiked 3-4 miles.

PM
Warm up

Hook grip, I think that is what it is called.  Fingers wrap over thumb.

8 x 45 RDL, Bent over row snatch grip, Snatch Pull, Good Morning, Front Squat, Push Jerk, Over Head Squat.

5 x 45 Burgener Warm up

10 Handstand push-ups           10 Hand stand push ups. 1 foot assist at bottom 1/2 up and no assist down.
250 pound Dead lift, 15 reps       215 dead lift 15 reps.  (Could have gone up in weight)
25 Box jumps, 30 inch box           25 box jumps to 33 inch box
50 Pull-ups                           50 pull ups, kip on rings
100 Wall ball shots, 20 pounds, 10’  100 wall ball, 20 lb to 9’.  That’s as high as the space I have.
200 Double-unders                 230 singles, tried 30 doubles and could get 5 in a row max. (Add 2x unders to warm up.)
Run 400 meters with a 45lb plate       Ran 400 m with backpack of 45 lbs.  Did not use plate because of the wet slick snow outside.

WOD 111115  

Thruster 1-1-1-1-1-1-1 reps  

29-34-39-44-49-54-59 kg

NUTTS - RIP

Pack:
For time:
10 Handstand push-ups (or Progressions)
135-185 pound Deadlift, 15 reps
25 Box jumps, 12 inch box
35 Pull-ups (Mix of Kipping)
70 Wallball shots, 9 pounds, 10’
120 Double-unders
Run 400 meters with a 25lb plate

20.44

Monday, November 21st, 2011 - Nutts - RIP
Scaled to Puppies:
5 Handstand push-ups (or Progressions) -Progressions
25-45 pound Deadlift, 10 reps - 40 kg
15 Box jumps, 12-20 inch box - 24”
20 Pull-ups (Mix of Kipping, Assisted and Beginner okay) - Assisted
25 Wallball shots, 14 pounds, 10’  - 5kg Med ball
30 Double-unders (or Tuck Jumps) - Tuck Jumps
Run 400 meters with a 10-25lb plate - 10kg plate

Time: 10:58
As my double unders are hit and miss I decided tonight to take the Tuck Jump sub.
Buy in: Dynamic stretching, 1 min Jump rope, 10 off Squat, Samson Stretches.

voted

AcidSWE - 21 November 2011 03:31 AM

Rainbowsmite - 21 November 2011 02:47 AM

Second WOD down, did it a bit quicker than I thought I would. Should I stick out the rest of the week at buttercups or bump up to puppies? Thoughts?

My thoughts: your time on Michael say next time go for puppie or even pack.
As for wod;s coming up you should think about the exercises involved. Ex Nutts. Do you know the deadlift? Familiar whit wall balls?
If not, I’d stay buttercup to be sure on the form. First form then time and after that weights.
For a reference you can always look on the times posted in Metrics first post on the wod. Thats often the time we try to achieve by scaling.
My point of view. Don’t mind standing corrected.

Edit: just realized thers no time to reference to on Nutts. Then one can always go back to when it last came up and see what times where on the forum.

And you’ll be at different levels on different WODs as they play to your strengths and weaknesses.

We have some information in the FAQs that should be of help.
http://www.crossfitbrandx.com/index.php/forums/viewthread/7239/
and
http://www.crossfitbrandx.com/index.php/forums/viewthread/4910/

Nutts

Pack, for time:
10 Handstand push-ups (or Progressions)
135-185 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 14 pounds, 10’ (used 12# ball)
120 Double-unders (subbed tuck jumps)
Run 400 meters with a 25lb plate

Time: 24:59
Beat the last time round (in Dec 2010)—25:56

I lose too much time on the DUs (tuck jumps) and the pull-ups.

WU: Burgener warm-up & bike
$-out: 10 mins on bike

Puppy category

Male, 35 yrs old, 250 lbs

Warm up of 15 mins brisk walk, 3 rounds 10 reps each of air squats, push ups, sit ups and back extensions

10 reps 40 lbs dbell thrusters
40 kg bbell deadlifts
20 box jumps 24 inches
20 pull ups with 60 lbs counter weight
20 wallball shots 12 lbs medicine ball
20 tuck jumps
400 mtr steady jog

time 13 mins and 37 sec.

111121

“Nutts” RIP

Pack:
For time:
10 Handstand push-ups (or Progressions) on wall
155 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups
70 Wallball shots, 14 pounds, 10’ (sub 20 lb db thruster)
120 Double-unders (sub 50 tuck jumps, would have subbed 35 or so double unders but no jump rope)
Run 400 meters with a 25lb plate

21:05