Walking Lunge, Box Jumps, Weighted 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 or 35 reps no weight

Est. time: 10:15 (forgot to start timer AGAIN, second and third round took 7:15)

“diane”
21 - 15 - 9
50kg deadlift
bridged on feet pushups
9:32
will endevour to do more weight on the DL next time around. cannot do any HSPs yet

For Time:

1/2 body wt, bench press x 30 (95lbs)
500 meter row
1/2 body wt, bench press x 20 (95lbs)
1000 meter row
1/2 body wt, bench press x 10 (95lbs)
2000 meter row

23:54

3xCFWU

The Porch:
For time:
Row 500 meters
3/4 body weight Bench press, 30 reps (65kg)
Row 1000 meters
3/4 body weight Bench press, 20 reps (65kg)
Row 2000 meters
3/4 body weight bench press, 10 reps (65kg)

Time: 20,15

1:st time I´ve done this kind of distance on a rower, felt pretty ok…. maybe I should have gone faster.

“Diane”

21-15-9 reps of:
185 pound Deadlift
Handstand push-ups progression

5:42

Buy in
5 pull ups, 30 sit ups, 5 pull ups, 30 sit ups.

Row, Bench
50 kb swings 15 kg DB
30 Bench Press 37KG
100 KB swings 15 KG DB
20 Bench Press 37KG
100 KB Kb Siwngs 12KG
10 Bench Press

Time: 32.05

My Lower back felt very tight so quit the KB Swings on 100 hundred in the last round.. very poor today need rest..

Cash Out

Back Exercises

I’m not sure if this is the right place to post this… but I want to say THANK YOU to crossfit!

I have been doing CF since February or so.  Yesterday I ran my 5th half marathon (I do 1/year now).  All of my other times have been right above a 10min/mile pace.  My previous best was my first half at 2:10:40 and all the others were within a couple minutes of that.  This past spring I did CF workouts 3-4 days a week or so, one long run/week, and another shorter (3-4 mile run).  I had no clue what to expect yesterday since all of my long runs were done with a friend training for the fullat a 10:30 or so pace (so we could talk the whole time). 

Well, CF worked magic!  I PR’d by 11 minutes and ran a 1:59:44!  I also felt amazing at the end and only slowed about 15sec/mile in the last few miles.  Honestly, doing that race makes me think I may even be up for another one this year.  I don’t know if it was the weight I’ve lost since last year (about 12 lbs), the increase in my leg strength, or something cardio related (probably a mix of all three)... but my running group is all considering taking up CF at this point. 

Thanks for making my 5th half marathon the best yet!

“Diane”

Puppies:
15-12-9
95-135 pound Deadlift
Bridged Handstand push-ups on feet

women 55-65#

(4 minutes 5 seconds)

crossfit newbie here…....What is a sdhp?

My only concern with this WoD is that I workout alone in my garage gym most of the time, and thus won’t have anybody to spot me on the bench (one of the few exercises we do that you can’t just “dump” the weight if you fail on a lift).

I weigh in at 245lbs, and I’m not sure I want to attempt anywhere near that amount for 30 reps.

Should I just scale down to a weight that I know I can get 15-20 of at least (before re-racking)? Go for a weight I can do for all 30 reps? Or find a substitute for this maybe push ups with a weight vest?

drbchilds - 18 May 2009 05:27 AM

crossfit newbie here…....What is a sdhp?

Sumo Dead Lift High Pull

Check the CrossFit HQ’s Exercise page for a demo video if you are unfamiliar with the movement.

Buy In
Run 600M

Puppies:
For time:
50 SDHP 45lbs
1/2 body weight Bench press, 20 reps
100 SDHP 45lbs
1/2 body weight Bench press, 10 reps
200 SDHP 45lbs
1/2 body weight bench press, 5 reps
25:32

My arms are jello

Cash Out
Jump Rope 3 minutes
Broad Jump 2 minutes
Tuck Jump 1 minute

cwheels - 18 May 2009 04:51 AM

I’m not sure if this is the right place to post this… but I want to say THANK YOU to crossfit!

Yes, this is the place!

cwheels - 18 May 2009 04:51 AM

Well, CF worked magic!  I PR’d by 11 minutes and ran a 1:59:44!  I also felt amazing at the end and only slowed about 15sec/mile in the last few miles.  Honestly, doing that race makes me think I may even be up for another one this year.  I don’t know if it was the weight I’ve lost since last year (about 12 lbs), the increase in my leg strength, or something cardio related (probably a mix of all three)... but my running group is all considering taking up CF at this point. 

Congrats! That’s a HUGE PR.

Robbie in ATX - 18 May 2009 05:28 AM

My only concern with this WoD is that I workout alone in my garage gym most of the time, and thus won’t have anybody to spot me on the bench (one of the few exercises we do that you can’t just “dump” the weight if you fail on a lift).

I weigh in at 245lbs, and I’m not sure I want to attempt anywhere near that amount for 30 reps.

Should I just scale down to a weight that I know I can get 15-20 of at least (before re-racking)? Go for a weight I can do for all 30 reps? Or find a substitute for this maybe push ups with a weight vest?

That’s a tough spot, pun intended. 

I think you hit all the options. 

As for the bench, it’s 30 reps, but you can break the set, so I would try and go for the highest weight you can safely get all the reps, even if like you said 15-20 then re rack, shake it off, go again.  Furthermore, if you hit all 30 in the first set, then got up for the rowing/SDHP, you’ll certainly have a fun time . . . and you can adjust next time. 

TP

Day 36. Still real sore from Diane and the Lunges. The Sumo Deadlift High Pull substitution is brutal. This WOD seemed way more about the rowing than the benching. I haven’t bench pressed in 36 days and kind of miss it. Keeping an open mind though. The scaling weight can be increased on the bench.

Monday 090518

WOD Pack:

For time:
Row 500 meters - NO ROWING MACHINE SUBSTITUTED 50 SUMO DEADLIFT HIGH PULLS
1/2 body weight Bench press, 30 reps - CURRENT WEIGHT 190#, DID 95#
Row 1000 meters - NO ROWING MACHINE SUBSTITUTED 100 SUMO DEADLIFT HIGH PULLS
1/2 body weight Bench press, 20 reps - CURRENT WEIGHT 19O#, DID 95#
Row 2000 meters - NO ROWING MACHINE SUBSTITUTED 200 SUMO DEADLIFT HIGH PULLS
1/2 body weight bench press, 10 reps - CURRENT WEIGHT 19O#, DID 95#

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