1200m Sprint - 2 min rest interval
800m Sprint - 3 min rest interval
400m Sprint - 4 min rest interval
400m Sprint

1200m: 6:30
800m: 3:30
400m: 2:05
400m: 2:10

Hey guys, Another question, last time I did this I did 22.5kg and managed 10 rounds. Is there a specific target round we should aim for, or should I try and increase the weight?

thanx

{Sound of swallowed pride}

Warmup: 30’ barefoot running, with final 5’ alternating 15” fast / 15” easy

WOD: puppy scale, 5 Thruster, 7 HPC, 10 SDHP @ 45 #

8 rounds in 14:15

Definitely room for improvement. 45# was a good weight to practice the HPC technique. That was certainly the most sweaty I’ve been in a long time!

60# Thrusters, HPC’s, SDHP 5,7,10 reps AMRAP 20 min 8rds + 5 thrusters + 7 HPC’s
Had 65# on the bar and backed down at the last minute to 60. Glad I did. All sets unbroken. No problem on the thrusters and hpc’s but could barely complete the sdhp sets by the end. Did all thruster/hpc’s continuously and rested before and after the sdhp’s. My bar isn’t knurled at the part I grip it for the sdhp’s and I felt like I was about to lose it several times - next time I think I’ll tape the bar there.

sophiep - 25 August 2009 06:57 AM

Hey guys, Another question, last time I did this I did 22.5kg and managed 10 rounds. Is there a specific target round we should aim for, or should I try and increase the weight?

thanx

BathMatt did some research on this last time and OPT, Khalipa got 14 rounds, Speal 13. 

Try and go for it again.  If you get over 10 rounds or over again, go for a higher weight next time.

M/26/75/220

Monday 090824

“Cindy”
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

17 rounds in 20:08. My PR is 20, but my PR was with assisted pull-ups. I did this one with regular pull-ups. My pull-up form started to suffer a bit near the end, but I feel 100% better having not used the gravitron. Doing the CFWU 3x every day is really starting to pay off.

Tuesday 090825

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

8 rounds in 22:22. Holy crap. My forearms were BURNING during this one. I thought I was going to kill it, and then I felt horrible about my total until I started seeing some of the other posted totals. This is a deceptively killer WOD. I showered up and went to my desk and I couldn’t write correctly for about 45 minutes. I also chipped my first tooth during Crossfit thanks to not getting my head out of the way in time on a thruster in the sixth or seventh round. That smarted, although my pride was probably injured the most. You better believe I’ll be paying more attention to that next time!

Complete as many rounds as possible 20 minutes of:
55 pound Thruster, 5 reps
55 pound Hang Powercleans, 7 reps
55 pound Sumo Deadlift High-pull, 10 reps

13 rounds!

Nasty blister from this wod ahhh

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

6 rounds.  Totally smoked.

I felt good in the beginning; knocked out two rounds in the first four minutes…then started having trouble with my grip.  By the fourth round my forearms were smoked and I had to rest between each exercise for a bit. 

Had trouble gripping the steering wheel when I left the gym to drive home.  : )

Good stuff.

Randy Strauss - 25 August 2009 06:05 AM

Thanks Halo, TexasPatrick and Dapper.

I’m going to give the 25lb Buttercups a shot in about an hour.  We’ll see how it goes.

Let us know how it goes . . .

TexasPatrick - 25 August 2009 07:13 AM

sophiep - 25 August 2009 06:57 AM

Hey guys, Another question, last time I did this I did 22.5kg and managed 10 rounds. Is there a specific target round we should aim for, or should I try and increase the weight?

thanx

BathMatt did some research on this last time and OPT, Khalipa got 14 rounds, Speal 13. 

Try and go for it again.  If you get over 10 rounds or over again, go for a higher weight next time.

Thanx TP, off to give it a go.

65# other than that as RXed

7 rounds - smoked!!

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

5 Rounds

Some catching up:

3 rounds for time:
5 MU (subbed 5* 3 jumping pull-ups+3 bench dips)
12 burpees

9.42

2m-90s-1m-30s
Tuck jumps
Sit-ups

50/56-23/35-20/19-13/10

Push press 7*1

50-55-57,5-60-62,5-65F-62,5kg
Not sure about previous results, but definitely a PR at 62,5kg

Day 4 of my rest week.

Yesterday the new trees for the back and front yards were delivered, so last night I did the ‘plant a tree for time’ WOD.  Apparently it takes about 1.5hrs and I’d much prefer to do FGB or the Filthy Fifty.  So, today I have 3 more of those to look forward to!  Hopefully I can get them all planted this afternoon.  The good news is that I was able to dig a 4’x4’x18” hole put in the tree and backfill straight through without a break…That’s a real life example of what crossfit trains us for!

Did some burpees this morning, probably do some skin the cats or something fun on the rings later before the yard work.

sophiep - 25 August 2009 08:22 AM

TexasPatrick - 25 August 2009 07:13 AM

sophiep - 25 August 2009 06:57 AM

Hey guys, Another question, last time I did this I did 22.5kg and managed 10 rounds. Is there a specific target round we should aim for, or should I try and increase the weight?

thanx

BathMatt did some research on this last time and OPT, Khalipa got 14 rounds, Speal 13. 

Try and go for it again.  If you get over 10 rounds or over again, go for a higher weight next time.

Thanx TP, off to give it a go.

Ok, still gasping for breath
scaled to:
22.5kg trusters x 5
22.5kg hang power clean x 7
22.5kg sdhp x 10

20mins,  10 rounds, 5 thrusters , 3 hang power clean.

Last time 10 rounds dead, a slight improvement!

22.5kg