A. Hang Power Snatch: 3,3,3; rest 2 min
B. Overhead Squat: 3,3,3; rest 2 min
C. 200 Walking Lunge Steps, not for time; perfect reps
D. Knees-To-Elbows @ 2020 tempo: 3 x 15-20 reps
a. 110# was prob my prettiest set, did 120# but my stance started going wide (still had full lock-out tho)
b. 154# was my best x3, I grabbed 164# for 2
c. check check
d. check check
Showing posts with label lunges. Show all posts
Showing posts with label lunges. Show all posts
Friday, January 21, 2011
Monday, August 23, 2010
Death On Dyer
Death March
400m Overhead Walking Lunge with 45#
This was my first time on the Death March and I didn't fair well. I made it just across the street from the "No Parking" sign into the Ozona parking lot at what I think was the 20min mark. Sam had just shouted, "10 minutes left!" when I got there (we had a 30min cutoff), but then announced "1 minute!" shortly thereafter. Turns out someone called the police and we were told to get out of the street. Mixed blessing I guess.
This wasn't as bad on my legs as I thought it would be, but my shoulders were screaming. My left arm was actually going numb from the shoulder down. I did "sets" of 12 steps and rested between. I'd like another stab at this with a smaller class, lower heat (it was 105 today), and more ballz. Some of the guys/gals at the box murdered this today, especially Chase who had a 7min PR with 95#. Amazing.
400m Overhead Walking Lunge with 45#
This was my first time on the Death March and I didn't fair well. I made it just across the street from the "No Parking" sign into the Ozona parking lot at what I think was the 20min mark. Sam had just shouted, "10 minutes left!" when I got there (we had a 30min cutoff), but then announced "1 minute!" shortly thereafter. Turns out someone called the police and we were told to get out of the street. Mixed blessing I guess.
This wasn't as bad on my legs as I thought it would be, but my shoulders were screaming. My left arm was actually going numb from the shoulder down. I did "sets" of 12 steps and rested between. I'd like another stab at this with a smaller class, lower heat (it was 105 today), and more ballz. Some of the guys/gals at the box murdered this today, especially Chase who had a 7min PR with 95#. Amazing.
Tuesday, March 10, 2009
Friends Like These...
Alrighty, so I missed a post last friday. Here it is.
10 rounds of:
20m walking lunge
10 knees-to-elbows
This was tougher than I had anticipated. The result? 10:55, two black knees, and a ripped callus... goodtimes.
That brought in a weekend of rest and spectatorship at the Fittest Games. The games really helped me appreciate my CFDC family, and made me proud to call the quality individuals in this group friends. I can only hope they consider me the same.
Today's WOD was done with a partner. Mine was Millie who totally rocked this workout. We did this WOD much like a relay where only one partner was allowed to run at a time and the only rest you get is while your partner is running. We completed the following workload:
800m run, 2 trips per partner
400m run, 4 trips per partner
200m run, 6 trips per partner
Our total time was 34:04. My personal run time was 13:57, but this doesn't include 2 of the 200m sprints so you can add a minimum of 56sec to that. Actually, when you add 60sec my average mile pace was 5:26 which HAS TO BE incorrect. I think we need to remeasure the CFDC run course.
Today's weight: 174.0
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