I took a rest day yesterday, so I modified todays WOD to include sit-ups and pull-ups.

21 Hip-Back Extensions
21 GHD Sit-Ups
21 Pull-Ups
Row 250 meters
18 Hip-Back Extensions
18 GHD Sit-Ups
18 Pull-Ups
Row 250 meters
15 Hip-Back Extensions
15 GHD Sit-Ups
15 Pull-Ups
Row 250 meters
12 Hip-Back Extensions
12 GHD Sit-Ups
12 Pull-Ups
Row 250 meters
9 Hip-Back Extensions
9 GHD Sit-Ups
9 Pull-Ups
Row 250 meters
6 Hip-Back Extensions
6 GHD Sit-Ups
6 Pull-Ups
Row 250 meters
3 Hip-Back Extensions
3 GHD Sit-Ups
3 Pull-Ups
Row 250 meters

28:00

Glad I cut the row to 250m, I only had about 45 minutes to get in and out of the gym, and I was pretty whipped by the end.

Warm up 2X
Jumping jacks - 50
OHS - 10
Sit up - 10
Burpees - 10

WOD puppy+, pack-
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

20:24 ...a little disappointed.

I wasn’t sure whether my Olifting would be ok in case I go for today’s MetCon, so I skipped it in favour of Olifting. Two-hour training and all I want now is eating and sleeping

joelthemole - 27 February 2009 10:38 AM

yes. hence the name 3 miles of death.

I really don’t like this wod at all. 
They are doing a CFT tommorrow @ CFEC. So I was betting it was going to be this wod or ‘Griff’ today. I think this sucks worse than ‘Griff.’

Yeah, because in Griff, as soon as you turn around, you can catch your breath.  Your legs take a beating, surely, but not like your whole system does on a fast mile . . .

WU: OHS, supermen, push ups

Puppies:
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

17.47 min—I did the pull-ups unassisted but had to break all the series, that took most of the time.

Is there a certain time that we should strive to hit for today’s WOD? For example,  Fran should be done in 3-5 minutes. Not sure which scaling to choose.

45 Tuck Jumps
30 Squat Clean @ 55lbs
30 Dips
45 Tuck Jumps
About 15 Mins.

I tried to start the squat cleans with 95 pounds but lowered the weight after 4. 

Rob

As Rx’d
18:00

Big dawg load

400m runs and supermans 21,18,15,12,9,6,3

Time=18.33

jnls4 - 27 February 2009 12:11 PM

Is there a certain time that we should strive to hit for today’s WOD? For example,  Fran should be done in 3-5 minutes. Not sure which scaling to choose.

There’s no specific time.  Your previous posts show a Barbara Lite and a Fran at 65lbs, unless the running just kills you, you can always try pack.  Mr. K just got 18:00, and that’s probably a pretty darn good time.

So there you go: Under 20 minutes . . .

warm-up
3 rounds of:
15 squats
5 HSPU
10 k-2-e
5 ring dips

ME Work
Front squat (1RM=225)
[3@170 warm-up]
5@195
5@205
ONLY 2,2,1@215 *1min rest b/w sets Some improper weight shift onto toes @ 215.
(3-5min rest b/w sets)
6min rest, then…
attempt 20reps Back squat @205; got 10,7,3 *1min rest b/w sets.
PANSY!  Legs really felt those lunges today.
At the end of my WOD week, the multi-rep back squats are not moving up as fast as other lifts…

12min rest, then…

WOD (from CFOW)
TABATA Fran
Complete 2 alternating Tabatas of thrusters (95#) and pull-ups.
TOTALS: (thr/pull)51/79=130
By rd: 9,12/7,11/6,11/5,10/6,8/6,9/6,9/6,9

Mommy… 5min 20sec of work never felt sooo long!

Minor logistics because I did this solo… used my iPod app for the TABATA rounds but I probably still missed a rep here and there while trying to get my fingers to work to write down my rep count.  One to repeat!!

cfwu x2

pack level subbed good mornings with 45# for extensions
18 good mornings
run 400m
15 good mornings
run 400m
12 good mornings
run 400m
9 good mornings
run 400m
6 good mornings
run 400m
3 good mornings
run 400m

22.28
got my 400 time to under 2 min. lost time running from the basement to outside

cool down
10min of handstand practice. mild improvement. I can kick up without slamming into the wall or door now which the wife appreciates!

still got pullups to do later…

Never done this WOD before, did it as RX 24:06 tried the POSE running method and really liked it, had to run a little slower to work on form but for a bigger guy it didnt hurt as much.

Yesterday’s WOD as for puppies but with 1 pood Turkish get-ups instead of sit-ups.

Walking lunge 100 ft.
15 Pull-ups
10 TGU (5 on each side)
Walking lunge 100 ft.
12 Pull-ups
8 TGU
Walking lunge 100 ft.
9 Pull-ups
6 TGU
Walking Lunge 100 ft.
6 Pull-ups
4 TGU

Time: 20:50 min

Earlier today, CF Endurance WOD on bike:
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!

At Brand X today the WOD was brutal.  When I first read it I thought not too bad.WRONG!!!!

Buy in: 5 minutes of run 100 M, cartwheels ( I stood on my head against the wall as a sub) and max L-sits

Lunge 30 steps with weights=to half your bodyweight.  I used 35#DB.  Maybe not really half but heavy enough.  After the first 30 steps I dropped the weight to 30#.

Then max HSPU.  I did the progressions off the big box.  I did 11 straight.

Back to the lunges. Ugh.

Max ring dips.  Jump to support for me.  I think I did 5.  Sad.

More lunges.

Max push ups.  Again 11.  My legs already are protesting.

Cash out was one minute L-sit and max hang for time.  I was close to a minute of hanging.  OOOOOH, I will feel this one tomorrow if not sooner.