Friday 090821

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 090613.

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.
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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

Last time I did this @ CF Sparta…..

BUT we did 100M of Walking lunges or 300ft per round….It was around 26:30 or so…definitely looking forward to less lunges and a faster time! hopefully round 12min

Pack Karen

150 12 lb. wallball shots to 10’ target (only have a 12 lb rather than 14 lb wb)

9:43

Good workout—lungs were burning.

Hey guys I don’t have the space to do walking lunges so I will be doing stationary lunges how many lunges would you say is the equivalent to 100 feet?

20090817 - Double-Unders, Sit-ups

Secs.      DU       GHD
120         20         23
90         11         20
60         10         14
30           7         9

Total       48   +    66 =  114

First time trying DU…

I went for the Big Dawg work out today but got capped for being ambitious again. It was a great workout but brutal.

I did

100ft
21
21
100ft
18
18
100ft
15
15
100ft
12
12       15.36.38min.  I didn’t have 100ft straight so I did livingroom to kitchen 35ft 3 times (it was the worst part by far, but fantastic. I’m sweating like Chris Farley)

Here’s another translation opportunity:

Estoy tan lento como el caballo del malo.

cheers

GaTo - 21 August 2009 02:42 AM

Hey guys I don’t have the space to do walking lunges so I will be doing stationary lunges how many lunges would you say is the equivalent to 100 feet?

For me it’s 14-15.  Warm up across a 10 space and then multiply that by 10 . . . .

Edit, I take that back.  That’s one trip across the yard . . . which is 50 feet . . . DOH!!  Too early for math . . .

GaTo - 21 August 2009 02:42 AM

Hey guys I don’t have the space to do walking lunges so I will be doing stationary lunges how many lunges would you say is the equivalent to 100 feet?

How much space do you have? Can you walk outside or along a 10-15ft area inside? If you have to do it stationary, then anywhere between 20-35 would be about right depending on your stride length. You can measure a mark on the ground of your stride length and step to that line (ie. 3’ x 33 steps would be 99’). One of things with the walking lunge is working on the coordination and balance of the walk. So try to find the space to do it. Even if you have to walk the area 10 times it would be better then standing still. Hope this helps.

Thanks for the feedback guys my workout tonight will be at the gym so Im sure I can find a 10-15 foot spot to go back in forth in. Just gonna have to give peple the evil eye when they look at trying to jump on the pullup bar. Today should be interesting especially after the wall ball squats yesterday.

PACK: Only could find 12lbs. med ball.
150 wallballs 12lbs. ball 7:10 legs are still pretty much jello. Tonight will be a true test of mental toughness with sore legs.

As Rx’d 21-18-15-12-9-6
100 ft walking lunge between each set of pullups and situps

18:43
First lunge and last lunge were the worst- then the steps going out of the gym.
This was one of my first ever CF workouts, I didn’t have a previous time listed because I probablly didn’t reallize it was to be done in 1 continuous session.

M/25/75/220

Friday 090821

Walking lunge 100 ft.
21 Pull-ups (assisted @ 95#)
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups (assisted @ 95#)
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups (assisted @ 95#)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (assisted @ 95#)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (assisted @ 95#)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (assisted @ 95#)
6 Sit-ups

20:41

Not super impressed by the time, but I got interrupted by other gym goers a couple times. My gym is at my work and there is usually NOBODY there in the morning. For some reason there was about 20 people in there today, so I had to share the equipment (i.e. gravitron).

I’m just gonna post this now, since I’m right well chuffed.

Front squats:

3x5

140/160/180 PfrackinR

I’ve been stuck on that since March I think.  Last rep a little elbow dippy, but BOOYAH!!

Then . . .

High Rep Back Squats

175 X 20 PR, that’s about 5lbs over body weight. 

The full hay-zeus.  (If you know your Rip quotes . . . you know of what I speak).

I hated burpees until I had to do high rep back squats.

Hit another affiliate today on my travels.  CrossFit Chicago-I’m 2 for 2 on finding great affiliates so far this trip.  Great coaching and a good crew.

WOD: FGB meets DT
3 Rounds-continously running clock.
1 minute DL
1 minute HPC
1 minute PJ
1 minute rest

Did it at 105# because my cleans are still terrible.  Scored 108.  The rest of the class crushed me.  Got another handstand up against the wall.

Are the luges with dumbells or barbells or are they just regular lunges w/o weight.