Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for 400m

WOD #334 – 16 March 2011

W/U: 8 min @ 1 min (4 snatch bal 15#, 4 V-sit, 4 HSH)

WOD: Split Jerk 1-1-1-1-1-1-1
65-85-85-85-85-85-85-85

4 Rounds
Run 400m
2 Minutes Rest – scaled to shorter rest

time = 12:20

WOD #237 – 8 September 2010

W/U: 3x(stretch, foam roll, 10 sit, 10 KB, 10 lunge)

WOD: Press 1-1-1-1-1-1-1
35×5, 55, 60, 65, 70, DNF

4 Rounds
Run 400m
50 Double Unders – scaled to 15 BJ’s (17.5″)

time = 13:40

Notes: due to palm rips, could not hold jump rope.  scaled DUs to BJs with 4×45# + 2×15# = 17.5″

WOD #226 – 22 August 2010

W/U: shoulder rolls, group sprints, dynamic stretching

WOD: 4 Rounds
10 Skin the Cats

4 Rounds
15 KB Swings (2/1.5) – scaled to 1 pd
10 Ring Dips – 2 red bands
400m Run
Rest 2 Minutes

time = 19:21

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 #201 – 13 July 2010

W/U: 5 min DUs, 5×30 sec HSH, group sprints

WOD: 3 Rounds for time:
Run 400m
30 KB Swings (1.5/1)
15 Ring Dips – blue band (for unbroken dips)

time = 14:05

Notes: Tough to scale this unbroken.  Sweaty mess.

WOD #189 – 23 June 2010

W/U: group sprints, dynamic stretches

WOD: Press 5-5-5
50-55-65(2)-57.5(4)

For Time:
20 Hang Squat Clean (95/65) – scaled to 55#
400m Run
15 Hang Squat Clean (95/65))
400m Run
10 Hang Squat Clean (95/65))

time = 8:16

Notes: not sure why I scaled to 55# on this one, should have tried for 65#.

WOD #183 – 11 June 2010

W/U: group sprints, dynamic stretches, gymnastics

WOD: 5 Rounds for time
Barbell Complex (165/105) – scaled to 75#
400m Run

time = 16:54

Notes: just terrible.