Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for 800m
WOD #204 – 18 July 2010
W/U: 3x(10 squat, 10 SPT, 10 ring dips, 10 med ball cleans)
WOD: For Time:
5 Power Cleans (155/105) – scaled to 75#
25 Push-up – scaled to 15 pushups on knees
Run 400m
5 Power Cleans (155/105)
25 Push-up
Run 800m
5 Power Cleans (155/105)
25 Push-up
Run 800m
5 Power Cleans (155/105)
25 Push-up
Run 400m
time = 19:51
Notes: Started with strict pushups in rnd 1 and only got to 10, did 20 knee pushups in rnd 2, then 15 in remaining rnds.
WOD #174 – 25 May 2010
W/U: group sprints, 2x(run 1 lap, row 200m, 10 KB, 10 pull ups, 20 DUs)
WOD: For Time:
Run 800m
Row 1000m
50 KB Swings (1.5/1)
50 Box Jumps
200 Double Unders - scaled to 100 DUs
time = 23:26
Notes: First time I have done DUs as 1-2-1-2-1-2 instead of 1-1-2-1-1-2. Big day.
WOD #161 – 3 May 2010
W/U: 3x(10 SPT, 10 OHS), group sprints, dynamic stretching
WOD: Back Squat 5-5-5
85-115-125
2 Rounds
800m Run (scaled to 800m Row due to rain) = 3:23, 3:28
Notes: LimFac is squat depth.
p.s. Hamstrings are STILL screaming after last Tuesday’s straight leg DLs!
WOD #65 – 29 October 2009
W/U: row 600, group
WOD: 5 rounds for time
Run 800m
Rest 2 minutes between each round
time = 27:39
WOD #57 – 15 October 2009
W/U: 2x (10 squat, 10 speedskate, 10 hip crossover, 5 dive bombers)
WOD: PCF’s “Michael”
3 rounds for time
Run 800m
50 Good Morning, 45/35 lbs (scaled to 22#)
50 Situps
time = 24:47
notes: next time go 27# or 32# on good mornings
WOD #46 – 21 September 2009
W/U: group
WOD: For Time:
Run 800m
30-20-10
Pullups
Virtual Shoveling, 45/25 lbs (scaled up to 50#!)
Run 800
time = 21:38
WOD #40 – 7 September 2009
W/U: row 800, 3x (10 SPT, 2 min single unders, samson stretch, 1 min plank)
WOD: For time:
100 yards walking lunge (6 laps in box)
800 meter run
100 bodyweight squats
time = 9:38
WOD #18 – 17 July 2009
W/U: 2x (10 samson stretch, 10 speedskate, 10 hip crossovers, 5 dive bombers, 10 OHS, 10 SPT)
WOD: For time:
21 Deadlift, 225/150 lbs (scaled to 75#)
15 Situps
Run 400m
15 Deadlift, 225/150 lbs (75#)
30 Situps
Run 800m
9 Deadlifts, 225/150 lbs (75#)
45 Situps
Run 400m
time = 16:01
WOD #11 – 1 July 2009
W/U: 3x (10 SPT, 10 OHS, 10 pull ups, 10 push ups, 10 back ext)
WOD: For Time:
Run 1 mile = 7:59
Rest the time it took to run 1 Mile
Run 800 meters = 3:49
Rest the time it took to run 800 meters.
Run 400 meters = 1:48
Rest the time it took to run 400 meters.
Run 1 lap = 1:08
