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Tuesday, March 18th, 2014 - Daniel
Posted: 19 March 2014 05:04 AM   [ Ignore ]   [ # 46 ]
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Murph99 - 19 March 2014 05:02 AM
Glorybelle - 18 March 2014 02:18 PM
Murph99 - 18 March 2014 04:52 AM

WU: foam roll; stretch; 50 single unders; 12 GHRs; 10 box jumps; 25 SDHPs

SWOD: Deadlift (deload week)
135lbs x 5; 225lbs x 5; 260lbs x 5; 285lbs x 5; 305lbs x 5

Conditioning: Open WOD 14.3
110 reps
NOTES:
- all box jumps were step ups; tactic used to conserve energy. in the end probably slowed me down too much.
- deadlift sets - 10; 15; 12/8; 8/5/5/2
- felt like i had more in the tank at the end; probably should have pushed harder on box jumps

$O: 3 sets of max strict pull ups
10, 8, 10

Nice reps for 14.3, Murph!
FWIW, I’ve heard from many CFers who typically bound on box jumps that they should have stepped up and down for 14.3 instead. They felt they spent way too much time recovering after bounding.

Thanks GB, I am not a fan of bounding just because of the apparent increase in injury risk. I have read where a lot of people blew out their Achilles tendons doing hi-rep bounding box jumps and based on what I have read, the injury happens most often on the jump down/ spring back up. Since I am not competing or making a living doing this, I figure safer is better, especially if you can get the same cardio effect doing step ups.

I am not sure if jumping up and stepping down could have been faster or maybe a combination jump up/ step down then move to step up/ step down when i got winded. I kind of felt like i could have pushed myself harder on the box jumps either way. How did you attack this WOD? Did you jump or step up/ down?

I jumped up and stepped down.  This was also what my buddy’s box recommended for their athletes.

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Posted: 19 March 2014 05:06 AM   [ Ignore ]   [ # 47 ]
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jchcrawk - 18 March 2014 04:42 PM
Murph99 - 18 March 2014 04:52 AM

WU: foam roll; stretch; 50 single unders; 12 GHRs; 10 box jumps; 25 SDHPs

SWOD: Deadlift (deload week)
135lbs x 5; 225lbs x 5; 260lbs x 5; 285lbs x 5; 305lbs x 5

Conditioning: Open WOD 14.3
110 reps
NOTES:
- all box jumps were step ups; tactic used to conserve energy. in the end probably slowed me down too much.
- deadlift sets - 10; 15; 12/8; 8/5/5/2
- felt like i had more in the tank at the end; probably should have pushed harder on box jumps

$O: 3 sets of max strict pull ups
10, 8, 10

Good work murph. The Outlaw Way recommended step-up, drop downs for “box jumps”. That was the method I used and believe was best. Part of the idea was to keep HR down during box jumps.

Cool, thanks jchcrawk.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 19 March 2014 05:07 AM   [ Ignore ]   [ # 48 ]
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Glorybelle - 18 March 2014 12:41 PM

For Daniel, Kathy and Mallory

40 pull-ups
400-meter run
65-lb. thruster, 21 reps
800-meter run
65-lb. thruster, 21 reps
400-meter run
40 pull-ups
19:53
pull-ups with 1 iron woody band

nice time on the hero wod…

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 19 March 2014 05:10 AM   [ Ignore ]   [ # 49 ]
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Magnus - 18 March 2014 04:44 PM

Pack:
For time:
25 Pull-ups
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
25 Pull-ups

Laps: 0:47/1:58/1:24/4:11/2:58/1:29
Time 12:51

Rediculous set up for the pull-ups and the treadmill at the hotel; had to do thrusters with 2x dumbells.

$-out: 20 min slow jog @ 10km/h

Fast Magnus, great job.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 19 March 2014 05:12 AM   [ Ignore ]   [ # 50 ]
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sbburris - 19 March 2014 05:04 AM
Murph99 - 19 March 2014 05:02 AM
Glorybelle - 18 March 2014 02:18 PM
Murph99 - 18 March 2014 04:52 AM

WU: foam roll; stretch; 50 single unders; 12 GHRs; 10 box jumps; 25 SDHPs

SWOD: Deadlift (deload week)
135lbs x 5; 225lbs x 5; 260lbs x 5; 285lbs x 5; 305lbs x 5

Conditioning: Open WOD 14.3
110 reps
NOTES:
- all box jumps were step ups; tactic used to conserve energy. in the end probably slowed me down too much.
- deadlift sets - 10; 15; 12/8; 8/5/5/2
- felt like i had more in the tank at the end; probably should have pushed harder on box jumps

$O: 3 sets of max strict pull ups
10, 8, 10

Nice reps for 14.3, Murph!
FWIW, I’ve heard from many CFers who typically bound on box jumps that they should have stepped up and down for 14.3 instead. They felt they spent way too much time recovering after bounding.

Thanks GB, I am not a fan of bounding just because of the apparent increase in injury risk. I have read where a lot of people blew out their Achilles tendons doing hi-rep bounding box jumps and based on what I have read, the injury happens most often on the jump down/ spring back up. Since I am not competing or making a living doing this, I figure safer is better, especially if you can get the same cardio effect doing step ups.

I am not sure if jumping up and stepping down could have been faster or maybe a combination jump up/ step down then move to step up/ step down when i got winded. I kind of felt like i could have pushed myself harder on the box jumps either way. How did you attack this WOD? Did you jump or step up/ down?

I jumped up and stepped down.  This was also what my buddy’s box recommended for their athletes.

Cool; thanks.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 19 March 2014 05:27 AM   [ Ignore ]   [ # 51 ]
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SUNDAY 140316

Ryan
Puppies:
Three rounds for time of:
5 pullups
5 bar dips
12 Burpees

Time: 5:35

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M/39/5’9”/168 Latest restart 3/19/2014

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Posted: 19 March 2014 06:29 AM   [ Ignore ]   [ # 52 ]
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My son and I did Daniel today

25 pull ups, support used
.25 mile run
21 65 lb thrusters
.5 mile run
21 thrusters
.25 mile run
25 pull ups

18 min.

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“Insanity is doing the same thing over and over again and expecting different results.” Albert Einstein

sunglas

F/5’2”/150/47
XFIT BDAY 082910

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Posted: 19 March 2014 06:41 AM   [ Ignore ]   [ # 53 ]
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sbburris - 18 March 2014 06:52 PM

Four-year-old son’s first ever soccer practice, then an old friend came by for dinner.  Life happens.

Sounds like a good life! grin

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 19 March 2014 06:44 AM   [ Ignore ]   [ # 54 ]
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Murph99 - 19 March 2014 05:02 AM
Glorybelle - 18 March 2014 02:18 PM
Murph99 - 18 March 2014 04:52 AM

WU: foam roll; stretch; 50 single unders; 12 GHRs; 10 box jumps; 25 SDHPs

SWOD: Deadlift (deload week)
135lbs x 5; 225lbs x 5; 260lbs x 5; 285lbs x 5; 305lbs x 5

Conditioning: Open WOD 14.3
110 reps
NOTES:
- all box jumps were step ups; tactic used to conserve energy. in the end probably slowed me down too much.
- deadlift sets - 10; 15; 12/8; 8/5/5/2
- felt like i had more in the tank at the end; probably should have pushed harder on box jumps

$O: 3 sets of max strict pull ups
10, 8, 10

Nice reps for 14.3, Murph!
FWIW, I’ve heard from many CFers who typically bound on box jumps that they should have stepped up and down for 14.3 instead. They felt they spent way too much time recovering after bounding.

Thanks GB, I am not a fan of bounding just because of the apparent increase in injury risk. I have read where a lot of people blew out their Achilles tendons doing hi-rep bounding box jumps and based on what I have read, the injury happens most often on the jump down/ spring back up. Since I am not competing or making a living doing this, I figure safer is better, especially if you can get the same cardio effect doing step ups.

I am not sure if jumping up and stepping down could have been faster or maybe a combination jump up/ step down then move to step up/ step down when i got winded. I kind of felt like i could have pushed myself harder on the box jumps either way. How did you attack this WOD? Did you jump or step up/ down?

For any other WOD calling for box jumps, I usually jump up and step down… but for 14.3 I went with step up and step down the entire way and it helped. I watched this video by Coach Jami Tikkanen for strategy ideas and that’s what helped me decide:  http://youtu.be/3J78pnxfsXk

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 19 March 2014 06:47 AM   [ Ignore ]   [ # 55 ]
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Glorybelle - 19 March 2014 06:44 AM
Murph99 - 19 March 2014 05:02 AM
Glorybelle - 18 March 2014 02:18 PM
Murph99 - 18 March 2014 04:52 AM

WU: foam roll; stretch; 50 single unders; 12 GHRs; 10 box jumps; 25 SDHPs

SWOD: Deadlift (deload week)
135lbs x 5; 225lbs x 5; 260lbs x 5; 285lbs x 5; 305lbs x 5

Conditioning: Open WOD 14.3
110 reps
NOTES:
- all box jumps were step ups; tactic used to conserve energy. in the end probably slowed me down too much.
- deadlift sets - 10; 15; 12/8; 8/5/5/2
- felt like i had more in the tank at the end; probably should have pushed harder on box jumps

$O: 3 sets of max strict pull ups
10, 8, 10

Nice reps for 14.3, Murph!
FWIW, I’ve heard from many CFers who typically bound on box jumps that they should have stepped up and down for 14.3 instead. They felt they spent way too much time recovering after bounding.

Thanks GB, I am not a fan of bounding just because of the apparent increase in injury risk. I have read where a lot of people blew out their Achilles tendons doing hi-rep bounding box jumps and based on what I have read, the injury happens most often on the jump down/ spring back up. Since I am not competing or making a living doing this, I figure safer is better, especially if you can get the same cardio effect doing step ups.

I am not sure if jumping up and stepping down could have been faster or maybe a combination jump up/ step down then move to step up/ step down when i got winded. I kind of felt like i could have pushed myself harder on the box jumps either way. How did you attack this WOD? Did you jump or step up/ down?

For any other WOD calling for box jumps, I usually jump up and step down… but for 14.3 I went with step up and step down the entire way and it helped. I watched this video by Coach Jami Tikkanen for strategy ideas and that’s what helped me decide:  http://youtu.be/3J78pnxfsXk

cool, thanks.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 19 March 2014 04:19 PM   [ Ignore ]   [ # 56 ]
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Daniel

For time: 
35 pull-ups
400-meter run
75-lb. thruster, 21 reps
800-meter run
75-lb. thruster, 21 reps
400-meter run
35 pull-ups

16.27

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M/45/6’3/230 205
CF start 9/2011

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Posted: 19 March 2014 07:20 PM   [ Ignore ]   [ # 57 ]
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CFWU

Buttercups:
15 Pull-ups
200 meter run
15-35 pound Thruster, 15 reps
400 meter run
15-35 pound Thruster, 15 reps
200 meter run
15 Pull-ups

No way I could time this workout at the gym I was visiting.  Had to wait for the pull-up bar, then climb two flights of stairs to get to the track for the runs.  I’m guessing it took me about 30 minutes.  I think the bar weight was about 25.

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F55/5’7”/132 Lbs
Began CF Sept. 08
U.P. Michigan

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