Pack:
Five rounds for time of:
55 pound Thrusters, 21 reps
21 Double-unders
12min 44 secs (lost 25secs due to 2 X broken skipping ropes)
first round of thrusters un-broken, thereafter 7-7-7 sets
DU’s going great (for me 2-2-2-15 and 1-1-2-1-15 and 8reps) until rope broke looked to see if I could fix it, answer ” no” so went and got another, then that broke…. half way through the third set had to sub tuck jumps…. lost about 25 seconds
I guess the cheap plastic ropes aren’t designed for DU’s
Thrusters need work - my shoulders were cooked from yesterdays bench press for sure. ;P
3 Rounds of 15 reps, 45 lb thrusters (bar weight) plus 3 rounds of 15 rep tuck jumps.
Time: 5:10
Had to take a short break between rounds to catch my breath as well of between exercises in the later rounds. Had considered trying the “Pack Scale” but was glad I didn’t after making myself dizzy with my efforts. Another good workout.
Finished with some light running on a treadmill to help move my injured calf muscle along. (It’s getting there).
buy in
3x
5 t-2-b
HS hold practice
5 OHS (45/65/95#)
L-shoulder still tight and weak.
ME Work (multi-rep ONLY)
Push press
[5@95;3@125;3@145;1@165 warm-up]
@160 attempt 10reps in as few sets as possible with 1min rest b/w sets; got 7,3 (7 is anew multi-rep PR)
15min rest, then…
WOD
5 rounds for time of:
75# Thrusters, 21 reps
21 Double-unders
TOTAL TIME=12:56 (1:38/2:35/2:43/3:20/2:39)
Thrusters were: 21/11,10/11,10/11,5,5/11,5,5)
D-U were broken into 2-3 sets for each rd from misses.
OK, this is 3 WODs in a row for me with thrusters… fun! But still, look at the pitiful rd4 cliff dive before regrouping for the final rd - that was 4th rd pity party! I also believe that my doctorate allows me to say without a doubt that 75# with metal plates is heavier than 75# with bumpers!
cash out
3x
21 AbMat sit-ups
90ft single arm waiter walk, 53# kb (R/L in each rd)
Pack:
Run 800 meters
10 L pull-ups
Run 800 meters
20 Strict pull-ups
Run 800 meters
30 Kipping pull-ups
17:06
Legs were definitely a bit slow from yesterday’s race but pull-ups felt pretty good. My nutrition has been way off lately - too many complex carbs from all the bbq’s and drinking. Planning to clean that up ASAP and get back on track.
Question- is the faq that you get when you first sign up (welcome email) the faq on the cf home website. Sorry, dumb question, but if you search faq its in every thread ever started.
No stupid questions around here… especially from someone who has taken the time to look for the answer before asking.
The Welcome (or Activation) Email is an accumulation of information that Metric put together that he found answered most of the newbie questions about this forum specifically. So I guess it’s a BrandX mini-FAQ although it isn’t formulated in the Q&A format.
Puppies:
Three rounds for time of:
15-20 pound Thrusters, 15 reps
15 Double-unders
Thought I could do double unders, but apparently not yet…...Thrusters w/ 15# DB’s, just doubled jump rope to 30 reps ( ran before lunch so tuck jumps not happening today…..) 3 rounds in 4:20 ( jumping rope in the garage is not a good idea….anything that can be in the way will be!)
I joined on Jan 13, have done as many WOD’s a possible, watched as many demos and read as many articles as I could. I didn’t think posting was that important til I read something here asking people to post as it has to do with research etc.
So here goes:
5 rounds
15 thrusters - First round 55lb, and then had to do 50lb for each round after.
21 doubleunders
Time: 27:10
Had to break thruster rounds in halves as my cardio seems to suck.
I would type more, but my arms feel like they’re melting.
CFS Lvl 2 WOD 090607 - 2 Position Clean & Jerk/“J.T.”
6 x (High-Hang C&J + Mid-Thigh C&J) work up to max:
135#, 155#, 175#, 195#, 205#, 215#
Then…
“J.T.” (Scaled)
15-12-9:
Hand-Stand Push-Ups
Ring Dips
Push-Ups 17:44
Cool-Down
Tire Jump Stupidity
Hand Springs
2 Position C&J were fun. We weren’t allowed to put the bar down between them, so that made the second Jerk especially tough. I definitely have more to give on them though. I think I could get 225#.
J.T. has to be my worst workout. Scaled it down and probably should have done so even more. As a plus I did my first set of HSPU all unbroken (kipping), so that’s kind of encouraging. After that things slowed down considerably though.
Pack:
Five rounds for time of:
55 pound Thrusters, 21 reps
21 Double-unders
This puppy tried a pack workout. Great googly moogly!!
17:38
Thrusters destroyed me. I took a few breaks in sets 2-5. I went 10/11 for set two and 7s for the remaining three sets. I haven’t jumped rope in a LONG time. Double unders weren’t smooth. I couldn’t keep the rope from clipping my feet on sets 1-4. Longest double under was 18 - last set.
Glass half full statement: I can complete something other than puppy.
