Run Squat Run

FRIDAY 081107

Run Squat Run

Four rounds for time

Run 400 meters
50 squats

13:03

100 Perfect Push ups (10:33)

Perform as many perfect push ups (chest to deck) that you can in a row. You can only pause in the front lean and rest position (plank position). If you rest for more than two seconds, you have to jump up and run 400 meters. Do push ups again to "failure" and then run another 400 meters. Continue until you get to 100 perfect push ups.

10:33

Push ups:
22-21-20-19-19 (101)

400s:
1:47-1:55-1:58-1:58

Need to get on the push ups and get this down to four sets of 25. Got 10:10 last time. Probably should have had some dinner last night...

5k Run (24:33)

Combat Medic Run

7:53
8:05
8:33

First "long" run in my vibram five fingers. Feet and calves were
barking but I think I could go faster next time as long as they
continue to hold up okay...

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Lucy (14:44)

5 rounds for time of:

5 push ups
10 burpees
400m run

14:44

PU/B: :49, 1:12, 1:09, 1:12, 1:05
400s: 1:47, 1:46, 1:56, 1:58, 1:46

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800-50-50 (20:07)

42 seconds faster than a few weeks ago but this one won't get any
easier. Always a suckfest...

800s:
3:22
3:30
3:41

50-50:
2:51
3:09
3:31

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6 x 400m run (18:42)

FRIDAY 080926

6 x 400m sprints
2-min rest btw sprints

(18:42)

1:19
1:27
1:23
1:28
1:25
1:27

Felt pretty "good" about the effort. Hope it's not too little, too
late for the OCT APFT in ten days. Oh well, at least I've seen the
light on the benefit of running at least twice a week.

My kids did really well for their first real workout. They've got
pretty good attitudes so far. I'm impressed...

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800-50-50 (20:49)

Slower and weaker after hard weekend

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5k Run (28:37)

8:30
9:30
10:37

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3k Run (13:20)

"Easier" treadmill run today. Only time for one round of CFWU w/ 2x15
OHS at 45#. I think I'm ready to start adding weight to those jokers...

Jumped right on the treadmill and got after it, 1.5 incline. Spent
first minute on 10:00 min/mile pace, second minute at 9:00 min/mile
pace then cranked it up around 6:48 min/mile pace as long as I could.
Had to start dialing it back at the 8:00 min mark but was able to hang
on for a decent 13:20 for 1.8 miles at 1.5 incline.

This might be a good one to revisit after two minutes of sit ups and a
short warm up run. Want to try out some better interval runs like
1:00/:30 harder/easier...gotta love gamin all these CrossFit workouts...

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4x400m Run (5:42)

SATURDAY 083008

Four rounds for time:
Run 400 meters
Rest 2 minutes

1:22-1:24-1:29-1:27 (5:42)

CrossFit Kids Cert - Ramona, CA

CF DodgeBall
Black-10 Burpees
Green-10 push ups
Purple-10 squats
Red-10 sit ups

Squat races

MB Carnival toss
Three ammo cans

CF Baseball
10 squats
10 Burpees
10 thrusters
10 pull ups

Tire flip / hop thru / tire flip relays
tie breaker

What a blast!!!

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CrossFit Baseball

FRIDAY 080822

Set out four orange cones to be "bases". Perform squats at "first", push ups at "second", sit ups at "third" and burpees at "home plate".

Reps of 10-9-8-7-6-5-4-3-2-1. Perform 10 reps of each exercise while sprinting between bases. Perform 9 reps of each exercise...

Forgot to hit the timer for once but it was 10-15 minutes for everyone. About 11 minutes for me.

Tabata Something Else (347*)

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest there the first 8 intervals are pull ups, the second 8 are push ups, the third 8 intervals sit ups, and finally,
the last 8 intervals are squats. There is no rest between exercises.

61 pull ups* (*Large Iron Woody Band)
71 push ups
95 sit ups
120 squats

pull ups 8-8-8-8-7-7-7-8
push ups 10-10-10-10-8-8-7-8
sit ups 12-12-12-12-12-12-11-12
squats 15-15-15-15-15-15-15-15

100 Perfect Push ups (10:10)

FRIDAY 080815

100 Perfect Push ups (10:10)

Shaved :49 seconds off of this one.  Check out the last time I did this one in May.

I guess the push ups I've been working on made the difference.  Last time I got 25-20-20-18-18 with lots of little rest periods (1-sec) during each of the last three sets.  Today I banged'em all out but probably paid for the first set.  30-25-20-13-9 for 101, one extra for the Air Assault Gods.

Next time I am definitely shooting for slower runs and only four sets of 25 push ups.  That will get me down to around the 9-min mark (or less).

My run splits were 1:44, 1:58, 2:05 and 2:02.  I wonder how fast 5 sets of 20 would be if I focused more on the run times???

God, I love CrossFit!!!

Lucy (14:30**)

5 push ups
10 burpees
Run 400m

5 rounds for time:

(14:30**) 20-sec PR

Split times (PU/Burpees & Run)
:46-:59-1:04-:59-:59
1:40-2:09-2:00-2:07-1:42

**Wasn't sure about finish line on the far side of the track, I will have to start and stop on the lines at the corners.  I think I ran far enough on the last lap.  Wonder if I stopped short on the first, third and last and ended up long on the 2nd and 4th.  That's at least supported by the numbers somewhat.  Damn 800m track with no markers...

Not sure if this is my "favorite" WOD but it was one of the first I was able to complete due to lack of equipment, etc...

1946 WWII APFT

Found this one online and I love it.  I also have a new appreciation for my grandfather's military service during this time period.  They must have been in incredible shape.  I'd like to know what their injury rate was though.  Probably still low since most were strong farm boys already.

We kept the squat jumps and sit ups at two minutes.  I didn't want to hurt anyone on this the first time out but they all handled it pretty well and definitely enjoyed another different workout.  Gotta get them back into the gym and lifting some weight though.  Might do wall balls and/or Karen then...mooohaahaaahaaaaa...

1946 WWII APFT (modified)

Pull ups (max reps - strict)
Squat jumps (1-min, staggered feet, left heel near right toes - butt to back heel - jump - alternate feet)
Sit ups (1-min - legs straight - alternate elbow to knee)
Push ups (max reps - shoulder width - elbows back - chest to deck)
300yd shuttle run (60yd dash - back and forth five times)

My results: 7 pull ups, 33 squat jumps, 31 sit ups, 27 push ups, 1:02 run


Actual 1946 WWII APFT

Pull ups (max reps - strict)
Squat jumps (max reps - continuous)
Push ups (max reps - continuous)
Sit ups (2-min - legs straight, alternate elbow to opposite knee)
300yd shuttle run (60yd dash back and forth five times)

Max scores: 20 pull ups, 75 squat jumps, 54 push ups, 79 2-min sit ups, 300yd dash :44 seconds

20-min Pull ups & Dips (78/78)

This is a continuation of last week's 30 MU for time. Was shooting for 100 pull ups and 100 dips but I was already smoked at the 20-min mark so I cut it off. Upper back is hurting again and now I can't really turn my head all the way left and right and I hate it. Same damn judo/combatives injury and I don't know why...HELP!!!

CFWU
3x5

Tabata Squats
12-17-15-15-15-15-14-13 (12 or 116)

Anyway, got to 78 pull ups and dips going by 3s. Not sure if pull ups are getting any better or not. Still can't string together more than two good ones then I lose my timing. Drat!!

4x800m Run (13:19)

CFWU
3x10

4 x 800m Run (rest exactly 3 minutes between each set)
3:23
3:18
3:20
3:18

13:19 - 14 seconds slower than last time but I ran better than I felt. Didn't get nauseas by the third lap either. All in all, not bad. Might look at adding an occasional running WOD on Sundays depending upon how I feel. Been feeling pretty smoked lately, probably time for an easy week (not for my students though, gotta start tightening up the screws...LOL!!!!)

Lil Runny Angie (16:40)

Lil Runny Angie

Run 400m; 50 push ups
Run 400m; 50 pull ups
Run 400m; 50 sit ups
Run 400m; 50 squats

16:40

Tried to take it easier on the runs and save some for the calesthenics. Still came in on the first 400 at 1:41, 1:50ish for second one and 2:11 for third and 2:15 for last one. Squats took 1:10 or I would have had 16:30. Pull ups destroyed me (again) even with the large Woody Bands. Can't imagine doing this one as Rx'd. Ouch. Another great workout though. Loving the variety. Beat this one by 31-sec since the last one in May (17:11) and 21-sec since March (17:01).

800-50-50 (21:15)

Took 45-seconds off this one since the last time we did it (March). Pretty good considering I hadn't focused on push ups at all nor running, plus, ran in yesterday's WOD and this is day 3 of workouts so I was already smoked from the squats. Maybe this CrossFit stuff really works...LOL!!!