Warm up= arm swings/rotations, leg swings, knee highs, 5 air squats, sqaut stretch, mob prep stuff, hip flexor stretch, 2 lunges and 3 jumps on the spot.
TUESDAY 100112
Puppies:
Three rounds for time of:
Walking lunge, 25 meters - I did 25
Standing broad-jump, 25 meters - I did 25
Run 200 meters - elipitcal lev 4 no arms
Done in 15.06 (5.16,4.55,4.54)
Very strange and different WOD - I felt like a rabbit doing these jumps but I did it.
Showing posts with label Walking Lunges. Show all posts
Showing posts with label Walking Lunges. Show all posts
Saturday, 14 January 2012
Thursday, 1 December 2011
Metcon 111108 "White"
Thankfully I haven't done any major damage to my shoulder, just a delt strain like I hoped (ie nothing more severe) so I've rested and rested some moreand now after nearly a week I need to do something!
Warm up:- Spealler, 3 hollow rocks attempts, 2 beginner rope climb (laying to standing), 3 hanging knee raises, 3 walking lunges, 100m elliptical
Metcon 111108 "White"
Scaled to
Five rounds for time of:
3 Beginner rope climbs (laying to standing)
5 Knee raises (hanging KTE attempts)
15 Walking lunge steps
Elliptical 300 meters
Done in 19.49mins
Splits were 3.40, 3.44, 3.55, 4.07, 4.22
Considering longest metcon in a while fairly please with pace - I knew when I got to 10-15 mins because everything just got harder! That's what lots of short metcons does for you, so great to do a longer one. RIP White
I haven't done any lunges in along time and I considered scaling back the reps but it was a hero wod so I didn't really want too, but I'm in pain already after a few hours so OMG!! I need lots of sleep and I need to eat more I've only just managed 1800 calories today and something tells me it's not enough grrrr
Warm up:- Spealler, 3 hollow rocks attempts, 2 beginner rope climb (laying to standing), 3 hanging knee raises, 3 walking lunges, 100m elliptical
Metcon 111108 "White"
Scaled to
Five rounds for time of:
3 Beginner rope climbs (laying to standing)
5 Knee raises (hanging KTE attempts)
15 Walking lunge steps
Elliptical 300 meters
Done in 19.49mins
Splits were 3.40, 3.44, 3.55, 4.07, 4.22
Considering longest metcon in a while fairly please with pace - I knew when I got to 10-15 mins because everything just got harder! That's what lots of short metcons does for you, so great to do a longer one. RIP White
I haven't done any lunges in along time and I considered scaling back the reps but it was a hero wod so I didn't really want too, but I'm in pain already after a few hours so OMG!! I need lots of sleep and I need to eat more I've only just managed 1800 calories today and something tells me it's not enough grrrr
Saturday, 26 June 2010
100621 Lunges, burpees
After a crazy silly few days of extreme business, stress and lack of sleep I finally got a wod done...
Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 5 band dislocates with ohs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 10 push ups against bar at pin 4 (8,2), 10 blue band assisted chin ups (5,5), 5 beginner ring push ups, 10 beginner ring rows, 5 OHS with 7kg
Monday, June 21st, 2010 - Lunges, burpees
Puppies:
4 rounds
PVC -10 # barbell overhead walking lunges 35 feet - I subbed a 7kg / 15lb DB x 2 walking lunges
15 burpees - all on knees
Done in 19.13 mins
Rnd 1 = 5 good Burpees, 10 walked feet back and forth
Rnd 2 = Squat thrusts
Rnd 3 = 6 good ones, 9 walked
Rnd 4 = all walking due to painful foot - minor strain I think but it should be fine.
My cardio really slowed me down on this on - felt really out of condition!
It's good to be back at it again though - it's amazing how you miss it!
Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 5 band dislocates with ohs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 10 push ups against bar at pin 4 (8,2), 10 blue band assisted chin ups (5,5), 5 beginner ring push ups, 10 beginner ring rows, 5 OHS with 7kg
Monday, June 21st, 2010 - Lunges, burpees
Puppies:
4 rounds
PVC -10 # barbell overhead walking lunges 35 feet - I subbed a 7kg / 15lb DB x 2 walking lunges
15 burpees - all on knees
Done in 19.13 mins
Rnd 1 = 5 good Burpees, 10 walked feet back and forth
Rnd 2 = Squat thrusts
Rnd 3 = 6 good ones, 9 walked
Rnd 4 = all walking due to painful foot - minor strain I think but it should be fine.
My cardio really slowed me down on this on - felt really out of condition!
It's good to be back at it again though - it's amazing how you miss it!
Tuesday, 20 April 2010
100419 walking lunges, squats, back extensions
Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr's over'n'unders.
10 abmat situps, 10 abmat back extensions, 5 walking lunges, 10 squats
100419
Puppies:
3 rounds for time of:
Walking lunge, 35-50 ft - I did 17 lunges
20 Squats
10 Back extensions - abmat
Done in 7.52
Splits 2.26, 2.39, 2.46
Cash out:- Push ups x 3 reps at pin 5, pin 4, pin 3, pin 2, pin 1 NEW PR!!
Tried 8" box and got 1 but very sloppy form, tried again and got it much better NEW PR!!!
10 abmat situps, 10 abmat back extensions, 5 walking lunges, 10 squats
100419
Puppies:
3 rounds for time of:
Walking lunge, 35-50 ft - I did 17 lunges
20 Squats
10 Back extensions - abmat
Done in 7.52
Splits 2.26, 2.39, 2.46
Cash out:- Push ups x 3 reps at pin 5, pin 4, pin 3, pin 2, pin 1 NEW PR!!
Tried 8" box and got 1 but very sloppy form, tried again and got it much better NEW PR!!!
Thursday, 15 April 2010
100414 Filthy fifty
Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, shoulder warm up as last time, then 3-4 of everything in the wod while setting up the equipment. I tried a jumping pull up with no band but nope still not quite.
100414 ‘Filthy Fifty’
Puppies:
For time:
20 Box jump, 10-15 inch box - I scaled to 8”
20 Jumping pull-ups - my were blue band assist pin 4
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds - I did 29lb / 13kg
20 Back extensions
20 Wall ball shots, 10-16 pound ball - I subbed 29lb / 13kg thrusters
20 Burpees
20 Standard Jump Rope Jumps - I did the jumps with no rope
Done in 20.43 mins
Thrusters took me a while and the burpees took me ages - that’s what killed my time - I really struggle with the squat thrust part of the burpees grrrrrrr
Cashout:- none - poor eating during the day and a busy 24 hours meant I was shattered and looking for a recovery shake.
100414 ‘Filthy Fifty’
Puppies:
For time:
20 Box jump, 10-15 inch box - I scaled to 8”
20 Jumping pull-ups - my were blue band assist pin 4
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds - I did 29lb / 13kg
20 Back extensions
20 Wall ball shots, 10-16 pound ball - I subbed 29lb / 13kg thrusters
20 Burpees
20 Standard Jump Rope Jumps - I did the jumps with no rope
Done in 20.43 mins
Thrusters took me a while and the burpees took me ages - that’s what killed my time - I really struggle with the squat thrust part of the burpees grrrrrrr
Cashout:- none - poor eating during the day and a busy 24 hours meant I was shattered and looking for a recovery shake.
Monday, 15 February 2010
Monday 100215 2009 Games final event
Warm up:- arm swings/rotations, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 knee highs, a few over and unders, 4 push ups against upper thigh high bar, warmed up muscles with 12kg bar for squat clean, a couple of push press and 2 thrusters. A couple more with 14kg and then upped to 20kg sqaut clean.
After going for an actual slow walk during the morning I got pain in my foot after only about 8 meters :n_angry: so I hobbled another couple and came back grrrrr so I decided to take anything out of this wod that I thought would upset it further so I did..
Pack scaled as req with omissions.
Women
75-85 pound Squat clean, 10 reps - scaled to 45lb / 20kg (NEW PR)
20 Toes to bar - 10 attempts that were more like knees to elbows
[del]20 Box jump, 20 inch box[/del]
10 Muscle-ups (or progressions) - I subbed 4 push ups against upper thigh high bar + 4 bench dips against same = 1 MU
15-20 pound dumbbell Push press / push jerk, 20 reps - I used 2 x 16lb / 7kg DB's - all push press
[del]20 Double-unders[/del]
65 pound Thruster, 10 reps - scaled to 32lb / 14kg (equal PR)
20 Pull-ups - blue band assisted - feet about an inch for the first few the wider as needed to complete
20 Burpees - I subbed 1 push up against upper thigh high bar and 1 knee-to-elbows attempt = 1 Burpee
[del]200’ Walking lunge with 10-15lb plate or bar held overhead[/del]
Done in 27.33 mins
It was quite a longish slog but I upped all my weights to my known limit or beyond and so I felt good that I had pushed myself, to sort of make up for the ones I didn't do. I daren't imagine what time I would have finished with omission added in phew I guess I'll find out next time.
My arms were so shaky afterwards!!
After going for an actual slow walk during the morning I got pain in my foot after only about 8 meters :n_angry: so I hobbled another couple and came back grrrrr so I decided to take anything out of this wod that I thought would upset it further so I did..
Pack scaled as req with omissions.
Women
75-85 pound Squat clean, 10 reps - scaled to 45lb / 20kg (NEW PR)
20 Toes to bar - 10 attempts that were more like knees to elbows
[del]20 Box jump, 20 inch box[/del]
10 Muscle-ups (or progressions) - I subbed 4 push ups against upper thigh high bar + 4 bench dips against same = 1 MU
15-20 pound dumbbell Push press / push jerk, 20 reps - I used 2 x 16lb / 7kg DB's - all push press
[del]20 Double-unders[/del]
65 pound Thruster, 10 reps - scaled to 32lb / 14kg (equal PR)
20 Pull-ups - blue band assisted - feet about an inch for the first few the wider as needed to complete
20 Burpees - I subbed 1 push up against upper thigh high bar and 1 knee-to-elbows attempt = 1 Burpee
[del]200’ Walking lunge with 10-15lb plate or bar held overhead[/del]
Done in 27.33 mins
It was quite a longish slog but I upped all my weights to my known limit or beyond and so I felt good that I had pushed myself, to sort of make up for the ones I didn't do. I daren't imagine what time I would have finished with omission added in phew I guess I'll find out next time.
My arms were so shaky afterwards!!
Friday, 27 November 2009
Forgot to post this yesterday - doh!
Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 10 green band assist chin ups, 10 o/h squats with dowel. ( my knees were clicking really badly still - I think it ITB)
Wed 091125
Buttercups:
75 M Walking Lunges
Assumed 1 meter per lunge so 75 lunges done in 4.07mins.
“feel the burn” lol
Toughish but totally doable - but later walking down the stairs - oh I’m feeling it!!!!!
Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 10 green band assist chin ups, 10 o/h squats with dowel. ( my knees were clicking really badly still - I think it ITB)
Wed 091125
Buttercups:
75 M Walking Lunges
Assumed 1 meter per lunge so 75 lunges done in 4.07mins.
“feel the burn” lol
Toughish but totally doable - but later walking down the stairs - oh I’m feeling it!!!!!
Friday, 23 October 2009
I had an extra rest day yesterday because my pecs were so sore 
So Today I did..
Saturday 091017
“Tyler”
Puppies:
Three rounds for time of:
4 Muscle-ups (progressions or substitutions okay)
10-25 pound Sumo-deadlift high-pull, 15 reps
Done in 8.19 mins.
I subbed 12 assist. pullups with blackband and 12 bench dips on a mid thigh high bar & used 9kg /20lb barbell for SDHP's.
This was tough - it had me puffing and panting like a stupid thing!
Rested a few mins then did..
Wednesday, October 21, 2009
Puppies
Three rounds for time of:
Walking lunge 15 meters
Sit-ups, 15 reps
Done in 7.04 mins
I did Abmat situps unanchored with arms across my chest for the first 15, and the next 5 then struggled so put arms out in front to finish that set and the next too.
Phew - hard workout today!! But I'm loving every minute of it in a strange kinda way that I reckon only crossfitters understand lol
So Today I did..
Saturday 091017
“Tyler”
Puppies:
Three rounds for time of:
4 Muscle-ups (progressions or substitutions okay)
10-25 pound Sumo-deadlift high-pull, 15 reps
Done in 8.19 mins.
I subbed 12 assist. pullups with blackband and 12 bench dips on a mid thigh high bar & used 9kg /20lb barbell for SDHP's.
This was tough - it had me puffing and panting like a stupid thing!
Rested a few mins then did..
Wednesday, October 21, 2009
Puppies
Three rounds for time of:
Walking lunge 15 meters
Sit-ups, 15 reps
Done in 7.04 mins
I did Abmat situps unanchored with arms across my chest for the first 15, and the next 5 then struggled so put arms out in front to finish that set and the next too.
Phew - hard workout today!! But I'm loving every minute of it in a strange kinda way that I reckon only crossfitters understand lol
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