1 of 13
1
Monday, April 6th, 2009 - Walking lunges, pull-ups, sit-ups
Posted: 05 April 2009 05:37 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  8340
Joined  2007-01-08

Monday 090406

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
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

Post time to comments.

Compare to 040613

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

 Signature 

Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available”
BlueBugofJustice - 18 August 2009

http://metricsmusings.blogspot.com/

Profile
 
 
Posted: 05 April 2009 07:31 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  12545
Joined  2004-06-18

Big Dawgs and Pack:
As Rx’d

Puppies:
Walking lunge 100 ft.
15 Pull-ups (beginner or assisted okay)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (beginner or assisted okay)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (beginner or assisted okay)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (beginner or assisted okay)
6 Sit-ups

Buttercups:
Walking lunge 100 ft.
15 Pull-ups (beginner or assisted okay)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (beginner or assisted okay)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (beginner or assisted okay)
9 Sit-ups

 Signature 

All of life’s problems can be solved by heavy deadlifts.

M/52/5’11”/165

Profile
 
 
Posted: 05 April 2009 07:50 PM   [ Ignore ]   [ # 2 ]
Big Dawg
RankRankRankRankRankRankRank
Total Posts:  484
Joined  2009-04-05

I work out in my garage, and have most of the equipment needed for the WOD’s.  I, however, do not have enough room to do walking lunges.  How many regular lunges would you guys say I’d want to sub for 100 feet of lunges?

Profile
 
 
Posted: 05 April 2009 07:56 PM   [ Ignore ]   [ # 3 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1163
Joined  2008-02-14
Mike Darley - 05 April 2009 07:50 PM

I work out in my garage, and have most of the equipment needed for the WOD’s.  I, however, do not have enough room to do walking lunges.  How many regular lunges would you guys say I’d want to sub for 100 feet of lunges?

32 - 34 lunges should get you close enough to 100 feet.

Profile
 
 
Posted: 05 April 2009 07:58 PM   [ Ignore ]   [ # 4 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  8340
Joined  2007-01-08
Mike Darley - 05 April 2009 07:50 PM

I work out in my garage, and have most of the equipment needed for the WOD’s.  I, however, do not have enough room to do walking lunges.  How many regular lunges would you guys say I’d want to sub for 100 feet of lunges?

Do you have a pavement?
Measure out 100 feet and lunge it, counting the lunges and then do that many. And if you ask how to measure 100 feet so help me I’ll crawl through this computer screen and throttle you. grin
Or use a hallway, lunge the length, then (assuming it’s less than 100 feet) do the math to scale that up to lunges/100 feet. If you need help to scale the hallway length to 100 feet, either post here or PM me and I’ll help out.

If you post here BathMatt could do it for you, even if he were dead drunk and passed out. grin

 Signature 

Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available”
BlueBugofJustice - 18 August 2009

http://metricsmusings.blogspot.com/

Profile
 
 
Posted: 05 April 2009 07:59 PM   [ Ignore ]   [ # 5 ]
Puppy Dawg
Rank
Total Posts:  1
Joined  2009-04-01

I don’t exactly have 100 feet to spare where I train either, and even if I did I wasn’t about to measure.  I’d estimate one lunge being 3-4 feet… at least for myself.  So I figured anywhere between 25-35 lunges seems about right.

Profile
 
 
Posted: 05 April 2009 08:04 PM   [ Ignore ]   [ # 6 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  8340
Joined  2007-01-08
b33k4y - 05 April 2009 07:59 PM

I don’t exactly have 100 feet to spare where I train either, and even if I did I wasn’t about to measure.  I’d estimate one lunge being 3-4 feet… at least for myself.  So I figured anywhere between 25-35 lunges seems about right.

LOL
My neighbours and my wife’s gym are used to seeing me measuring, running, jumping, crawling, carrying and throwing things for every distance going.

I used to worry about it and then I figured, “either I believe in this stuff or I don’t” so I did what it took. I still feel a prat, but it doesn’t stop me.

 Signature 

Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available”
BlueBugofJustice - 18 August 2009

http://metricsmusings.blogspot.com/

Profile
 
 
Posted: 05 April 2009 08:06 PM   [ Ignore ]   [ # 7 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  179
Joined  2008-12-17
Metric - 05 April 2009 07:58 PM
Mike Darley - 05 April 2009 07:50 PM

I work out in my garage, and have most of the equipment needed for the WOD’s.  I, however, do not have enough room to do walking lunges.  How many regular lunges would you guys say I’d want to sub for 100 feet of lunges?

And if you ask how to measure 100 feet so help me I’ll crawl through this computer screen and throttle you. grin

This has to be the quote of the day. hilarious!!!

 Signature 

34/ M/ 6’1”/ 300

Completing a buttercup scaled workout is better than doing nothing at all

Profile
 
 
Posted: 05 April 2009 08:11 PM   [ Ignore ]   [ # 8 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  8340
Joined  2007-01-08
Metric - 05 April 2009 07:58 PM
Mike Darley - 05 April 2009 07:50 PM

I work out in my garage, and have most of the equipment needed for the WOD’s.  I, however, do not have enough room to do walking lunges.  How many regular lunges would you guys say I’d want to sub for 100 feet of lunges?

Do you have a pavement?
Measure out 100 feet and lunge it, counting the lunges and then do that many. And if you ask how to measure 100 feet so help me I’ll crawl through this computer screen and throttle you. grin
Or use a hallway, lunge the length, then (assuming it’s less than 100feet) do the math to scale that up to lunges/100 feet. If you need help to scale the hallway length to 100 feet, either post here or PM me and I’ll help out.

If you post here BathMatt could do it for you, even if he were dead drunk and passed out. grin

Oh, should have said, do you have a driveway?
I train in a shed and for this sort of thing head down the driveway. You don’t have to do it all in one straight line, nothing to stop you going back and forth a few times.

 Signature 

Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available”
BlueBugofJustice - 18 August 2009

http://metricsmusings.blogspot.com/

Profile
 
 
Posted: 05 April 2009 08:11 PM   [ Ignore ]   [ # 9 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1163
Joined  2008-02-14
Metric - 05 April 2009 07:58 PM

If you post here BathMatt could do it for you, even if he were dead drunk and passed out. grin

A dead drunk, passed out BathMatt is a shade over 6 feet from shoelace to cowlick.  Count the number of lunges it takes to get past him, multiply this number by 16 and there ya’ go.  tongue wink

Profile
 
 
Posted: 05 April 2009 08:12 PM   [ Ignore ]   [ # 10 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  8340
Joined  2007-01-08
canus_nerdus - 05 April 2009 08:11 PM
Metric - 05 April 2009 07:58 PM

If you post here BathMatt could do it for you, even if he were dead drunk and passed out. grin

A dead drunk, passed out BathMatt is a shade over 6 feet from shoelace to cowlick.  Count the number or lunges it takes to get past him, multiply this number by 16 and there ya’ go.  tongue wink

LOL LOL LOL LOL That wasn’t quite what I had in mind, but it would work!

 Signature 

Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available”
BlueBugofJustice - 18 August 2009

http://metricsmusings.blogspot.com/

Profile
 
 
Posted: 05 April 2009 08:25 PM   [ Ignore ]   [ # 11 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2957
Joined  2008-04-08
Metric - 05 April 2009 08:12 PM
canus_nerdus - 05 April 2009 08:11 PM
Metric - 05 April 2009 07:58 PM

If you post here BathMatt could do it for you, even if he were dead drunk and passed out. grin

A dead drunk, passed out BathMatt is a shade over 6 feet from shoelace to cowlick.  Count the number or lunges it takes to get past him, multiply this number by 16 and there ya’ go.  tongue wink

LOL LOL LOL LOL That wasn’t quite what I had in mind, but it would work!

Brilliant!
LoL

 Signature 

28/m/6’2”/215/BF8.9%
CrossFit Birth: April 8, 2008 (BW 245)

“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.” -Coach Glassman
“Get Comfortable with Uncomfortable.” -Coach OPT

-||||———||||-
“Machines were invented to keep wankers off the barbells.” -Greg Everett

Profile
 
 
Posted: 05 April 2009 08:25 PM   [ Ignore ]   [ # 12 ]
Big Dawg
RankRankRankRankRankRankRank
Total Posts:  484
Joined  2009-04-05
Metric - 05 April 2009 07:58 PM
Mike Darley - 05 April 2009 07:50 PM

I work out in my garage, and have most of the equipment needed for the WOD’s.  I, however, do not have enough room to do walking lunges.  How many regular lunges would you guys say I’d want to sub for 100 feet of lunges?

Do you have a pavement?
Measure out 100 feet and lunge it, counting the lunges and then do that many. And if you ask how to measure 100 feet so help me I’ll crawl through this computer screen and throttle you. grin
Or use a hallway, lunge the length, then (assuming it’s less than 100 feet) do the math to scale that up to lunges/100 feet. If you need help to scale the hallway length to 100 feet, either post here or PM me and I’ll help out.

If you post here BathMatt could do it for you, even if he were dead drunk and passed out. grin

My garage is 20 feet across, which takes me 6 lunges. I guess I’ll just sub 30 lunges tomorrow.  I’m pretty new to Crossfit and still learning.  Thanks for the help.

Profile
 
 
Posted: 05 April 2009 08:28 PM   [ Ignore ]   [ # 13 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  8340
Joined  2007-01-08
Mike Darley - 05 April 2009 08:25 PM
Metric - 05 April 2009 07:58 PM
Mike Darley - 05 April 2009 07:50 PM

I work out in my garage, and have most of the equipment needed for the WOD’s.  I, however, do not have enough room to do walking lunges.  How many regular lunges would you guys say I’d want to sub for 100 feet of lunges?

Do you have a pavement?
Measure out 100 feet and lunge it, counting the lunges and then do that many. And if you ask how to measure 100 feet so help me I’ll crawl through this computer screen and throttle you. grin
Or use a hallway, lunge the length, then (assuming it’s less than 100 feet) do the math to scale that up to lunges/100 feet. If you need help to scale the hallway length to 100 feet, either post here or PM me and I’ll help out.

If you post here BathMatt could do it for you, even if he were dead drunk and passed out. grin

My garage is 20 feet across, which takes me 6 lunges. I guess I’ll just sub 30 lunges tomorrow.  I’m pretty new to Crossfit and still learning.  Thanks for the help.

No problem.
Ignore the jokes, you get used to them.

 Signature 

Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available”
BlueBugofJustice - 18 August 2009

http://metricsmusings.blogspot.com/

Profile
 
 
Posted: 05 April 2009 09:53 PM   [ Ignore ]   [ # 14 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  112
Joined  2008-08-23

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
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


Time = 16:48 (PR) Time before = 20:38

 Signature 

+-+-+-+<<<+    M / 25 / 175# / 5’11     +>>>+-+-+-+


**********    N U T   U P   O R   S H U T   U P   **********


+-+-+-+-+-+-+-+-+- - - + - - -+-+-+-+-+-+-+-+-+

Profile
 
 
Posted: 06 April 2009 01:38 AM   [ Ignore ]   [ # 15 ]
Mutt
RankRankRank
Total Posts:  44
Joined  2009-04-02

WOD of the day as prescribed except I have trouble with pull ups

6 x 100 ft lunges - end of my driveway and back
Pullups - 4,4,3,3,2,2
Situps - 21,18,15,12,9,6

What are beginner pullups?  I am better off trying to do as many pull ups as I can (even as pathetically low as they are now) or the beginner pull ups until I can get my pull ups up to a higher count?

 Signature 

Started April 5th 2009
175lbs 5’8” 25% Body Fat

December 13th 2009
157lbs 5’8” 12% Body Fat

Profile
 
 
   
1 of 13
1