MsUnderRated - 12 January 2010 05:11 AM

Warm up
10 min jog
lunges
stretch

WOD
Three rounds for time of:
Walking lunge, 50 meters- 15 Lunges
Standing broad-jump, 100 meters- 30 Broad Jumps
Run 200 meters

9:26

have not done it yet but seems like a pretty impressive time.  nice job

BADDLEGG - 12 January 2010 04:24 AM

How do you mark of 25 meters? 400 meters is one lap on a highschool track. How many feet to step off (I wear size 12 works well when measuring)? Also what is a broad jump? Is it the jump where you use two legs together and jump out (away) as far as possible?

If you’re on a high school track, is there a marked off field in the middle of the track?  I’d just use the end zone and figure roughly 25 meters.  Otherwise I’d guesstimate.

And yeah, broad jump: two feet together swing arms, jump hard.

as Rx’ed… ouch

19:27

50 m Walking lunges
100 m Broad Jumps
200 m run

Wow!  First time w/ the broad jumps and those things kicked my butt.  Feel good about not scaling on this one, even though I was slow.  Still kept the intensity up.

Forgot.  Cf w/u w/ GHDs and HSPU.

First day back after 5 off and was feeling a little sluggish and didn’t like the idea of doing broad jumps on the icey road.  So, I did the Fran WOD I missed.

Saturday 100109

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

—————————————————————————-

CFWU x3rds

Puppies:
“Fran”
21-15-9
65# Thrusters - probably could have gone up 10-15 lbs.
Black band assisted Pull ups

Time: 17:28

Stretching

Tuesday 100105
Warmup: 10 minute fast walk
Pack:
Five rounds for time of:
Run 400 meters
15 Sit-ups
15 Hip Extensions

R1 : 3:24
R2: 4:59
R3: 4:21
R4: 4:48
R5: 5:59
Total: 22:34

Pack, 5 rounds for time:
400 meters (@6.2mph)
15 sit-ups (swiss ball, last round did regular sit-ups)
15 hip extensions

27:59

I think I’m still beat-up from angie, cindy and barbie!

25m walking lunges
25m broad jump- subbed 25 box jumps because it was icy out. after lunges i didn’t have the power in my legs to jump.
200m run.        i realized this when i knocked over the 18” box on my first attempt so i ended up with 25 tuck jumps.
time- 13.15

i think i’d rather be waterboarded than do this one again.

From last night:

Split Jerks
1/1/1/1/1/1/1

185/205/225/245/255(f)/255(f)/225

The fails were because I had to press out at the top, I didn’t have my arms locked when my feet landed.

2x5 - Box Jumps
2x10 - Pull Ups
2x10 - Dips

Started Crossfit today. 

Round 1)  50 m lunges, 100 m broad jumps, 200 m run

Round 2) 50 m lunges, 100 m walk, 200 m run

Round 3) 50 m lunges, 100 m walk, 200 m run.

Total time approx. 22:20 min.  Used all-weather track at College Park High School in Pleasant Hill, CA.  Had to hop three 6-8’ fences. 

Had to substitute walking for first and second round of broad jumps.  Jumping difficult, felt like throwing up.  Still recovering from month long cold. 

Be back tomorrow.

M/44/5’-9”/251.8 lbs.

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

Post time to comments.

Puppies:
Three rounds for time of:
Walking lunge, 25 meters
Standing broad-jump, 25 meters
Run 200 meters

03:02
03:16
04:08

Total Time:  10:26

$-In:  CFWU x 2 rounds (modified with 3 PUs, 3 Dips, 8 GHD SUs)
$-Out:  Burpees, Day 12

Warmup:  Modified CFWU

WOD:
“Fran”
21-15-9
95# Thrusters
Pull-ups

TIME as RX’ed:  6:38

Last time I did Fran, it was done as RX’ed just to see how I would do as a benchmark for myself. I’d always scaled the weight down to 65# before that. As RX’ed, I got a 9:08. Not horrible, but definitely not in the time domain that Fran is supposed to be (3-5 min). This time, I seriously thought about scaling it to get it in that time domain for sure, but gave in to my macho man voice in my head and said that I could to it RX’ed, no problem…. Well, I broke my previous mark by 2:30 min. 3 months and 2:30 min increase in Fran time, I guess I’m doing something right. And, I guess I’ll keep my Fran as RX’ed from now on and push myself a bit harder to get under 5:00.

TUESDAY 100112

Puppies

BUY-IN:  3x10 CF warmup (gravitron dips and pulls, 90lbs assist:  I’m slowly increasing the resistance in the warmup)

Three rounds for time of:
Walking lunge, 25 meters
Standing broad-jump, 25 meters
Run 200 meters

6:15

CASH-OUT:  1.2km warm-down walk (I know, it sounds lame, but those standing broad jumps are killer!)

CFWU

WOD:
Three Rounds for time,
Walking Lunges 50m
Standing Broad Jump 100m
Run 200m

Time: 21:45

I didn’t have a great way to measure this off. I knew one lap around my building was 200m. For the lunges I just figured 1 of my lunges = 1 meter. I measured the distance after the first round of lunges and doubled it for the broad jumps. If anyone can tell me a better way to measure next time, I’d love to hear it!

Push Jerk 1-1-1-1-1-1-1

CFWU x 2, then some Push jerk WU:45 x 2, 65 x 4

95-115-125(PR)-135(PR)-135-145(F)-145(PR!)

My first 145 was a failure of form. It freaked me out a bit, and I paced around the gym for a few minutes wondering whether or not to drop back to 135. Decided to attack it again, and once I got it, I couldn’t stop grinning the whole drive home.