cmac - 13 March 2010 12:25 PM

Body Weght today: 200.4#...I have never been this skinny in my life…not sure what to think…I was an offensive linemen in college and played at 285#...starting to feel like I look like a pansy D-back or wide receiver or something…

Hahaha! Moose.  Funny. 

When I weighed 200lbs I LOOKED like a tax attorney . . .  at least now I look like a skinny one . . .

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 18 pound ball

5 rounds! Legs and shoulders were burning on the last 40 seconds

chris! - 13 March 2010 09:23 AM

Muscle up (progressions) and back squats: my arms feel like jelly after this workout
200 jumping jacks for warm up

Pack:
For time: (green band-assisted pull ups and bench dips)
3 rounds 4 pull ups and 4 dips
65 pound Back squat, 15 reps
6 rounds 4 pull ups and 4 dips
65 pound Back squat, 25 reps
9 rounds 4 pull ups and 4 dips
65 pound Back squat, 35 reps
9 rounds 4 pull ups and 4 dips
65 pound Back squat, 25 reps
3 rounds 4 pull ups and 4 dips
65 pound Back squat, 15 reps
time 31:29

stretched

Great job Chris!

Build up to HR 168 and sustain for completion of 4 miles…
Time = 37:53

Then: (without rest)
500 meter row (did not want to run anymore)
40 Thrusters with 40# curl bar
As many rounds as possible in 20 minutes

Total 3 Rounds

Great workout!  My shoulders are definitely going to feel that one tomorrow.

Pack:
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 10-14 pound ball

Women 8-10# (used an 8 lb ball)

Tough one!

400M run and Wallball shots

Pack:
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 10-14 pound ball

subbed 15#dumbbell thrusters

3 rounds + extra 400M run

total time 20:40

21-51-9

OHS - 45#
Deadlift - 135#

First time doing OHS in a WOD.  Don’t know the time because my woman’s godchild decided to play with my stop watch but I would say between 7-9 minutes.

Buy In- Dynamic Stretching.

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

35# Thrusters instead of wallball shots

Four rounds and 400m

@CF East Sac:

Warm-Up:

100 ft of:
High Knees
Butt Kicks
High Knee Skips
High Kick skips
Reverse Gate Skips
Carioca Low & Slow
Bounding
Forward Rolls

50ft of:
Sampson Lunge w/ twist
Deep Lunge Crawl
Knee Hug
Ankle Pulls

2rds:
Snatch Grip Deadlift 45# 3x
Hang Power Snatch 45# 3x
Snatch Push Jerk 45# 3x
Overhead Squat 45# 3x
Snatch Balance 45# 3x
10 Pull-Ups
10 Push-Ups
10 GHD Sit-Ups
10 Lunges

Nancy @ 65#
5 rds for time of:
Run 400m
15 Overhead Squats

Time: 16:56

Power Output: 15.6 (ft*lbs)/sec

Last time I did this was April 3, 2009:

Buttercups
“Nancy”

3 rounds for time of:
400 meter run
PVC pipe-25 pound Overhead squat, 15 reps

The first round was with 30#, the next 2 were with 20#.

11:51

Power output: 10.5 (ft*lbs)/sec

Cash-Out: 200m run, 2 Muscle-Ups,

“Eva”

Crossfit Firebase

5 rds for time:

800m run, 30- 50#KBS, 30 - Pull-ups (Rx was 70#kbs)

48:59, last attempt on 12/24/2009 was 53:35 with 40#KBS and had to do jumping pull-ups in round 5 because of leg cramps. Legs Paced through better this time; no callus rips; quads started to cramp again in the 5th round, but was able to fight it off and finish. Whew!!! Glad that one is over.

Warm up
Double Under Practice
CFWUX2
4 minute jog

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 12 pound ball

3 rounds + 400m run + 30 wallball shots

Cash out
Knees to Elbows

Hellspawn - 13 March 2010 01:30 PM

chris! - 13 March 2010 09:23 AM

Muscle up (progressions) and back squats: my arms feel like jelly after this workout
200 jumping jacks for warm up

Pack:
For time: (green band-assisted pull ups and bench dips)
3 rounds 4 pull ups and 4 dips
65 pound Back squat, 15 reps
6 rounds 4 pull ups and 4 dips
65 pound Back squat, 25 reps
9 rounds 4 pull ups and 4 dips
65 pound Back squat, 35 reps
9 rounds 4 pull ups and 4 dips
65 pound Back squat, 25 reps
3 rounds 4 pull ups and 4 dips
65 pound Back squat, 15 reps
time 31:29

stretched

Great job Chris!

Thanks Hellspawn!

Old Skool - 13 March 2010 03:20 PM

“Eva”

Crossfit Firebase

5 rds for time:

800m run, 30- 50#KBS, 30 - Pull-ups (Rx was 70#kbs)

48:59, last attempt on 12/24/2009 was 53:35 with 40#KBS and had to do jumping pull-ups in round 5 because of leg cramps. Legs Paced through better this time; no callus rips; quads started to cramp again in the 5th round, but was able to fight it off and finish. Whew!!! Glad that one is over.

Good job dude! Eva is the most horrible benchmark workout in my opinion. I’ve done it twice and dont look forward to doing it again!

As Rx’d, ran for the first time in 6 months.  Felt pretty good, tired…...very tired.

4 rounds

Pretty sure I hacked up a lung….....If you find it please return it.

Strange day today I was set to get lots of work done but then realised it was the Grandprix qualies and start of the season ‘who’s gone where’ followed by Six nations Rugby and so it turned out to be a real lazy tele day

I managd to get a WOD done but not my PU and CU challege.

100311
Puppies:
Three rounds for time of:
20 Double-unders - I scaled to 10 jumps to see how my foot was
10 Pull-ups (Assisted or Beginner okay) - I did blue band assisted
5-10 pound dumbbells Squat clean, 10 reps - I did 10lb / 5kg DB’s

Done in 11.19 mins

This was a real metcon for me - more oxygen needed!!!!