Pack:
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups(used a rolled-up towel under lower back to simulate an AbMat)

Time:  28:10

Vez - 24 April 2009 10:43 AM

I have been sore everyday since I started CrossFit.

Yeah, me too

See here.
<———————————————————————

The soreness wanes and waxes and moves around. From time to time, it doesn’t hurt to take an extra day or even week off.

@ Crossfit Sparta

“Iron Legs”

3 RFT:

25 push ups
50m Sprint
100m walking lunges- Half ur body weight (50# DB’s!!!!!) KILLER!
50m Sprint

14:07

CFWU 3x10 (struck situps and back ext)
            10 dead hang pullups!

Michael——>
              Pack—-> 20:15
              Knee was a bit angried up today, decided to substitute 800m row for the run. Not sure how much easier that actually is on the knee, maybe stepmill next time.

Crossfit has become an integral component of VikingQuest 2009! 

dnittler - 24 April 2009 10:08 AM

Is there a list maintained anywhere showing the times when one should advance (or step down) a level on some of the timed WODs.

Take for instance my time of 31:59 on the filthy fifty (35) at pack level. Does a time this long mean that I should have taken it on at the puppy level instead of pack?

Hard to say.  I think of this as a 30 minute wod, as Rx’d.  So if next time, you hit 25 give or take, yeah, bump up, but let me tell you, it’s a big jump.

There’s no list, and there really can’t be (because of all the random), of when to advance on the wods.  Feel free to ask and someone will let you know if there is a goal time which is a good big dog time, (like for Fran, or Helen, 3-5 minutes and 10 minutes, respectively).

TP

Did the CFE 10x100m sprints this morning

CFWU with only a few good mornings and situps

“Michael” almost as RX’d

3 rounds of:
Run 800m
50 Good Mornings (I think these are slower than the regular back extensions, but couldnt’ figure a way to wedge myself and the swiss ball today)
50 AbMat Sit-Ups

25:09.24

Times were:

Run: 3:56.94, 4:02.65, 3:55.78
Good mornings: 1:48.91, 1:49.63, 1:52.14
Sit Ups: 2:26.45, 2:36.75, 2:39.99

Buy in
2x
Inch worm walk, 25ft
2 Forward rolls
15 Lunges

ME Work
OHS (3RM=185)
[5@95;3@115;3@135;1@165 warm-up]
3@165
3@175 no steps this week
ONLY 1@190 not positive of depth either (current 1RM)
(3-4min rest b/w sets)
5min rest, then…
@145 attempt 15reps in a single set or 30reps total with 1min rest b/w sets
(a redo from last week because shifted weight to toes on too many reps); got 11,6,6,5,2

12min rest, then…

WOD (Kempie reminded me of this one!)
Task priority Fight Gone Bad
3 rounds of:
**20 wallball, 20# (9ft target, due to ceiling)
20 SDHP, 75#
**20 box jump, 24”
20 push press, 75#
20 calories on C2 rower
Rest one minute b/w rounds.
(used our shorter 25# bent curl bar + the 25# bumpers for SDHP and PP, for better control and to have a normal ROM for the SDHP – otherwise, with the metal plates, the bar is at my ankles.)
TIME=17:25 (4:55/1:00/5:10/1:00/5:20)

Overall results with this task priority format pretty much track with my regular FGB results; a tad over 100 for rd1 with rds2 and 3 lower.  As a solo CFer, this way is a bit easier to keep track of – I don’t have to keep glancing at a timer during an exercise.  Will say that this format forces me to do better on my weakest movements (that are sub-20reps in FGB) and allows me to push my strengths to gain time (movements that I can do better than 20reps/min).

Previous FGB (time priority):
3/30/2009=282 (103/93/86) exercises as above
11/12/2008=292 (105/97/90) exercises as above
9/8/2008=283 (106/91/86) exercises as above
6/26/2008=302 (109/97/96) exercises as above *BEST
3/20/2008=289 (107/92/90) exercises as above
7/26/2007=280 (100/92/88) exercises as above
12/19/2006=270 (98/86/86) exercises as above
9/18/2006=228 (84/76/68) exercises as above [between appendicitis surgeries]
10/11/2005=290 (106/95/89) [20inch box, 20# db thrusters for wall ball, and 45# SDHP for row]

No Body - 24 April 2009 01:05 AM

@moltensilver9

thanks.

if rowing machine is available, it will be 100reps for 800m run?

I think you’re talking at cross purposes.

MS9 is talking about an ergometer style rowing machine, a C2 (http://www.concept2.com/us/default.asp) being the gold standard there.

You’re talking about a seated row I think. Quite different.

TP had some conversions he posted for seated rows. Maybe he’ll cover my lazy a** and dig it out for you.

OK, decided I shouldn’t be so lazy and searched for it. Here’s TP’s guesstimate. It sounds about right.
http://www.crossfitbrandx.com/index.php/forums/viewreply/107810/

@ CF York

for time:

10-9-8-7-6-5-4-3-2-1

Snatch grip Deadlift @ 135#
Power Snatch @ 135#
Burpee Box Jumps

26:01

Congrats to JJDAX on getting 3 consec. Muscle-ups!!!!!! I finally got 1 M-U after a long, long drought.

Michael “puppy plus”

10 min. elliptical
CFWU (stretch, squats, GH sit-ups and back ext on Smith machine, KPU (6/6/6 - actually felt better today) and dips).

3 rounds for time:
600m run
25 back extensions
25 sit-ups

16.17 PR
Previous results were 17.01, 18.13, and 17.18 from oldest to most recent.

This was a pleasant surprise!

Darn-I did hip extensions again!

F/38/138ish/5’4”
Done at gym with a friend, on treadmill, 1% incline, used some incline back ext. thing too, situps anchored feet.
28:13.

Took a friend, had her do the buttercup level. She breezed through.

Three rounds for time of:
Run 800 meters
35 Supermans
35 Sit-ups

17:42

Modified as follows:

3 rnds:

1 mile on trainer (big ring gearing) avg. speed - 26 mph
35 back extensions
35 sit-ups

18:00 min even

Still trying to ramp up my spring mtb fitness. . .

“Michael” Pack
3 rounds for time:

Run 800m
35 back extensions
35 sit-ups

Time: 20:07

I was going to do michael today but a friend invited me out for a run instead. We ran 8 miles cross country in just under 1 hour
Bring on the rest day!