Hey guys! Sounds like everyone’s doing awesome!! I did a 15min tabata this morning followed by the WOD scaled for puppies in 7:30.  I was a bit pooped from the tabata but I feel awesome!

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)?

When I’m marking out a appropriately-sized ultimate field, I just walk with long steps.  If you’re as tall as me, 6’2”, then a slightly longer step is about 1 meter (my gait is a little over 90cm).  One day, when you get the chance, mark off 10 meters (should be easy to do with a ruler) and then walk that distance a few times, counting your steps, and averaging your number of steps.  Remember that number of steps and you’ll always be able to pace out any distance for your WODs.

Forgot to post yesterday, so here goes:

Monday I did:

Warm Up: 1X joints warm up + 2X CFWU including GHD & Push Ups

Buy In:
Bench Press 5x5 - 5x50Kg & 5x60Kg Warm up then 5x5 with 65Kg

WOD
Push Jerk: 5x30Kg & 5x40Kg Warm up
1 1 1 1 1 1 1= 42,5Kg, 45Kg, 47,5Kg, 50Kg, 52,5Kg, 55Kg & 57,5Kg

Cash Out:
Short MetCon: 3 rounds of:
30 Box Jumps
20 Knees to Elbows
10 DB swings with 1 1/2 Pood

Did 30, 20, 20 Box Jumps, 20, 15, 15 Knees to Elbows, and 10, 10, 10 DB swings in 13:33.

20 minute stretching.

Today I rested as RX’d!! Woohoo! Except I spent the whole morning painting

Looking forward to the faces tomorrow when I do the jumps. Should be fun :o

011210
3 rounds for time
Walking lunge 25m
Standing broad jump 25m
Run (walk) 200m
12:25
Still have respiratory crud.

11/16

Fran

Three rounds, 21-15- and 9 reps, for time of:

Thruster 45kg
Pull-ups

Time, 5.58

This is the first time I have done Fran as RDX, so I can not complain about the time to much, but I still want to go faster.

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

Deleted 50 meters from the jump. My kids kept jumping with me and I was afraid I was going to run into them. Chasing my son helped make the run breeze by though.

Wonder if this counts as their Crossfit Kids WOD.

23:08

12/11 bicycle boot camp 50 minutes

navnurse1988-
15min of TABATA?  Was that with several exercises?  In general, the Tabata protocol is 1 movement for 8rds with 20sec ON and 10sec OFF; that’s 4min for the whole shebang.  You can string together multiple movements like “Tabata Something Else”, but those are WODs in themselves…
I don’t doubt you were tired, 2 WODs in a row

1-12

226.4#

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

17:46

Marked off 50M in the hallway, lunges were a bit shallow (no kiss) due to the tile floor, my broad jump just plain sucks, and the first 2 runs should have been harder… I did kick it in on the last 200.  Not much of a warm-up today… GHD and EXT and some stretching.  I gotta wake up earlier…

Can’t hit a Stregth WOD in the afternoon, gotta catch the bus for a dual right after school

Lunges, Broad Jumps, Runs

W/U
5 min DUs Practice (got a bunch of 4s and 5s, almost clicking)
DROMS
20 Pullups
30 Pushups
40 Situps
40 Supermans

Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

Est. 20:21 (watch stopped for about two minutes, who the hell knows, I was not tearing it up anyway)

Out:
10 Pullups
90 sec plank
10 Pullups

Turns out my driveway is right just over 25 meters.  I measured it off with a tape and marked it with chalk - good to know.  I have been marking the lawn in the past but too much snow today.

Poor effort today. My bottle is full. I need a rest week.  Next weekend is forced rest so I am going to tough it out until then, take 3 days off and come back after MLK Day.

3 rounds of:

walking lunge-40m
standing broad jump-40m
200 meter run

15:44

Did FRIDAY 100108 today

Power clean 1-1-1-1-1-1-1 reps

Still new to the movement so did not do crazy weights or anything tried to work on form…. I think everyone at the YMCA thought Britt and I were crazy, using free weights for something other then benching and arm curls.

Britt- 45-55-65-75-85(F)-75 (Britt had a little trouble with the form but understood it by the end.)
Paul- 65-85-105-125-125-125-125 (I stayed at 125 because I was trying to get under it and do it one fluid motion.)

100112
Push Jerk 1-1-1-1-1-1-1 reps
95-105-115-125-135-145-155f

enginecap - 12 January 2010 05:14 AM

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

Thanks!  I was definitely gassed at the end!

Lunges, Broadjump, Runs

50m, 40m, 200 m
50 m, 25m, 200 m
50m, 25m, 200 m

I think my 50m and 25m distances were a bit off (did more than less)

16:25 - what the heck was that?!?  Broad jumps killed.  Would like to do this one again.  As always get some weird stares in the basement at work where I work out.  Had to dodge a few people too.  Good times.  Good times.