for time:
> 50 double unders
> 10 ring dips
> 40 double unders
> 10 ring dips
> 30 double unders
> 10 ring dips
> 20 double unders
> 10 ring dips
> 10 double unders
> 10 ring dips
This took me 14:15. I spent the first 5 minutes figuring out that I cant do double unders on gravel. Ten I pulled out a mat and started moving.
I finished with a 1 mile run and some drop kicking.
3.27.2011
rugby 110226
During Sat. rugby practice I played touch for about 20 minutes and reffed about 30 minutes. It was a lot of running at a reasonably slow pace. Next week I'm back into main site crossfit programming.
WOD 110327 -- FGB (kinda)
Crossfit Central put a few of the UT rugby players through a modified FGB workout.
2 rounds of:
> 1 min tire flips
> 1 min prowler (90 lbs)
> 1 min DB snatch (35 lbs)
> 1 min push press (45 lbs)
> 1 min 10' wall ball throws (20 lbs)
> 1 min rest
I did 2 rounds of tire flips, 2 rounds of wall ball throws, 2 rounds of KB swings, 2 rounds of KB snatch.
2 rounds of:
> 1 min tire flips
> 1 min prowler (90 lbs)
> 1 min DB snatch (35 lbs)
> 1 min push press (45 lbs)
> 1 min 10' wall ball throws (20 lbs)
> 1 min rest
I did 2 rounds of tire flips, 2 rounds of wall ball throws, 2 rounds of KB swings, 2 rounds of KB snatch.
3.20.2011
110320 KB swings, med ball run, push ups
In 7 minutes, one partner does continuous KB swings 953 lbs) until other returns from 40m med ball run 920 lbs) to relieve him. 5 push ups on the minute.
I think we did 135 swings as a team, and 35 push ups, maybe 5 runs.
We also did heaps of pull ups and ring rows during pull up, muscle up stations.
I think we did 135 swings as a team, and 35 push ups, maybe 5 runs.
We also did heaps of pull ups and ring rows during pull up, muscle up stations.
3.19.2011
CF WOD 110319 fran
I did Fran today with a counter. He was pretty strict on my pull ups so I ended up doing a bunch extra.
21-15-9:
> thrusters 995 lbs)
> pull ups
I finished in 5:50. This is probably a PR.
I was disappointed because I finished the thrusters pretty easily.
The pull ups gave me problems. I haven't been kipping in a few months, just dead hang, and I couldn't get more than 3 per set at the end.
21-15-9:
> thrusters 995 lbs)
> pull ups
I finished in 5:50. This is probably a PR.
I was disappointed because I finished the thrusters pretty easily.
The pull ups gave me problems. I haven't been kipping in a few months, just dead hang, and I couldn't get more than 3 per set at the end.
3.10.2011
WOD 110309 -- BP, PU
warm up
> 100 sit ups
> 30 KB swings (35 lbs)
> 20 KB clean & press (35 lbs)
5 rounds:
> 10 strict pull ups
> 5 bench press
Results:
> 10-10-10-10-10
> 235, 235, 235, 185, 185
I had to break up some of the sets and dropped weight toward the end.
3 rounds of:
> 10 ring dips
> 100 sit ups
> 30 KB swings (35 lbs)
> 20 KB clean & press (35 lbs)
5 rounds:
> 10 strict pull ups
> 5 bench press
Results:
> 10-10-10-10-10
> 235, 235, 235, 185, 185
I had to break up some of the sets and dropped weight toward the end.
3 rounds of:
> 10 ring dips
3.09.2011
Rugby 110309
I jumped in rugby practice. We played push tag for about 30 minutes, did a few sealing drills, discussed poaching, and then I reffed touch & cuddle with fwds in the backs and backs in the fwds. Today my back hurts. I felt slow. I need to do this more often.
3.06.2011
WOD -- annie + kb swings (GM)
50-40-30-20-10
> sit ups
> double unders
> kb swings, 35 lbs
150 of each, not too shabby
> sit ups
> double unders
> kb swings, 35 lbs
150 of each, not too shabby
3.04.2011
WOD 110304 -- run, Thruster/SDLHP
Warm up
> 1 mile run
> 3 rounds of:
> 10 squats
> 10 push ups
> 10 dips
> 10 knees to elbows
7/1-6/2-5/3-4/4-3/5-2/6-1/7 reps of:
> thrusters (135 lbs)
> sumo dead lift high pull (135 lbs)
> 1 mile run
> 3 rounds of:
> 10 squats
> 10 push ups
> 10 dips
> 10 knees to elbows
7/1-6/2-5/3-4/4-3/5-2/6-1/7 reps of:
> thrusters (135 lbs)
> sumo dead lift high pull (135 lbs)
3.01.2011
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