TexasPatrick - 17 May 2009 10:35 AM

LargeLefty - 17 May 2009 08:10 AM

To lazy to take off the weight vest, so all rounds as Rx’d with vest.

Lazy? I do not think that word means what you think it means.

I agree with TP, unless that vest is filled with helium, nothing lazy about it.

Four rounds for time of:

100ft walking lunge, carrying 25lb db’s
30 box jumps, 17” box (its all my gym had)
25lb weighted pull-ups, 10 reps

Time - 23:08

Pack:
3 rounds
100 ft Walking lunge, 15# backpack and carrying 10# dumbbells (35# total)
20 inch Box Jump, 20 reps
15 pound Weighted pull-ups (wearing the 15# backpack), 10 reps

I didn’t have a reasonable enough mix of dumbbells, so I loaded up a backpack with 15# of miscellaneous stuff, it worked fairly well.

13:21.69

CFWU X3 -pull-ups

Pack:
3 rounds
100 ft Walking lunge, carrying 15 pound dumbbells
20 inch Box Jump, 20 reps
15 pound Weighted pull-ups, 10 reps

18:41

Box jumps suck after lunges & I just started pull-ups w/o assistance so weighted ones were very hard!!! I didn’t count about 6 because chin was not above bar.

Three rounds for time of:
100 ft Walking lunge, carrying 20 pound dumbbells
20 inch Box Jump, 20 reps
20-25 pound Weighted pull-ups, 10 reps

15:24

Wussed out on the fourth round.  I was working on just 3 hours sleep (boy I just love have a teenage daughter ) First round of pull-ups was 25 pounds, last two 20 pounds.  The pull-ups slowed me down, most coming in reps of 2-3.

Took the last 3 days off, resting & stretching out from Cindy and psyching up for today’s APFT.

Last one, 12 November 2008 - total score of 226

This one, 17 May 2009…

2min. Push-Ups - 81 reps (100+ pts)
2min. Sit-Ups   - 70 reps (93 pts)
2mile Run       - 15:34 (78 pts…not fast, but November clocked in at 17:12, so quite an improvement)

Total score of 271.  We’ll do it again this coming November.  I WILL be much closer to 300 pts by then.

CrossFit: kicking APFT a**!

w/u:
500m row = 1:59 (PR)
50m bear crawl
20 pushups
overhead squats 1 x 10 @ 25 lbs

“Diane” - puppies
15-12-9
115lb deadlift
HSPU progression (feet on a bar at chest height to assist)
= 5:00

25 pullups assisted
20 back extensions
30 situps

10 min stretch

Pack/porch hybrid
3 rounds
100 ft Walking lunge, carrying 20 pound dumbbells
20 inch Box Jump (used a bench), 20 reps
15 pound Weighted pull-ups, 10 reps

legs done 18:04

FooteSoldier - 17 May 2009 12:32 PM

Last one, 12 November 2008 - total score of 226

This one, 17 May 2009…Total score of 271.  We’ll do it again this coming November.  I WILL be much closer to 300 pts by then.

CrossFit: kicking APFT a**!

Excellent.  Now find something dark and alcoholic and have a go!

FooteSoldier - 17 May 2009 12:32 PM

Took the last 3 days off, resting & stretching out from Cindy and psyching up for today’s APFT.

Last one, 12 November 2008 - total score of 226

This one, 17 May 2009…

2min. Push-Ups - 81 reps (100+ pts)
2min. Sit-Ups   - 70 reps (93 pts)
2mile Run       - 15:34 (78 pts…not fast, but November clocked in at 17:12, so quite an improvement)

Total score of 271.  We’ll do it again this coming November.  I WILL be much closer to 300 pts by then.

CrossFit: kicking APFT a**!

Congratulations! great improvement

Buy in:
Olympic lift practice
15 Bar Dips
15 Push-ups
30 pound Bicep Curls, 2x10 reps
10 TTB

Pack:
3 rounds
100 ft Walking lunge, carrying 15 pound dumbbells
20 inch Box Jump, 20 reps(18 inch high chair was all I had available)
15 pound Weighted pull-ups, 10 reps

Time:  14:30

MsUnderRated - 17 May 2009 10:38 AM

  All I kept thinking was, ... ... “this is not nearly as bad as burpees, lunges, and running!”

That is so funny!

Congratulations on the race - that’s an awesome time. And your last 3 were the fastest - very cool!

pvcgunner - 16 May 2009 10:22 PM

In a metcon workout, for someone who isn’t supposed to push it with his arms for another few weeks, what do you suggest instead of the weighted pull-ups?

Wifey (BathMatt’s Wife) had a gimpy wing for a while, I was hoping she might chime in since she was the Queen of the one handed Canadian WODs, but in the mean time, I’d suggest something like one armed ring rows.  You won’t be off both arms so long that you’ll over develop the one arm so it would keep some pulling in the wod. 

TP

FirmDancer - 17 May 2009 12:57 PM

MsUnderRated - 17 May 2009 10:38 AM

  All I kept thinking was, ... ... “this is not nearly as bad as burpees, lunges, and running!”

That is so funny!

Congratulations on the race - that’s an awesome time. And your last 3 were the fastest - very cool!

Nice, negative splits and keeping something in your legs for the end of 13.1 miles . . .

Buy in Row 500 m 1:47 “new pr”

Puppies:
3 rounds
100 ft Walking lunge
12-15 inch Box Jump, 20 reps 1st round was 20 inch box 2nd & 3rd 15 inch box
20 Assisted pull ups
100lb first round
110 second round
120 3rd round
12:55

Cashout: Catch my breath and ignore the stares at globo gym