Jumping Lunge

All posts tagged Jumping Lunge

2011-03-15 WOD – 32 min AMRAP

Posted by bronick on March 15, 2011
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WOD:

It was the birthday of Austin B  (Jason’s coach) from Crossfit Milpitas, so here is his birthday WOD:

Max Rounds in 32 Minutes of:

  • 3 Power Snatches @ 135#’s/ 95#’s
  • 5 Squat Cleans @ 135#’s/ 95#’s
  • 15 Push Ups
  • 20 Jumping Lunges
  • 35 Double Under’s
  • 50 foot 45# plate carry (plate can not touch your body)

RESULTS:

5 round + 43 (thru lunges) @95#

32 min is a long time.

Overall, not bad. My weak points where jumping lunges and double-unders. My legs were pretty sore from Monday, which made the lunges rough. However, with the double-unders… as much as they suck and I continue to lash my self with the rope… I’m finally starting to get them strung together. I think I got upwards of 7 in a row! But 35 still took a while.

2011-02-03 WOD + Burpees Day 65

Posted by bronick on February 3, 2011
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WOD:

Chip away at it:

  • 800 meter run
  • 40 DB Push Press @ 45#’s
  • 40 Jumping Squats
  • 40 Ring Dips
  • 40 Jumping Lunges
  • 40 Toes to Bar
  • 40 KB Swing @ 2 pood
  • 40 V ups (like suit cases on the floor)
  • 40 Burpees
  • 400 meter run

RESULTS:

30:22  (subs: 35# db, 1.5 pood, band dips)

Basically it this WOD was 11 sets of 40… and it one really took a lot out of me. I haven’t gotten that stitch in my side in quite a while. The first run started off good, but then it was downhill from there.  The push press took me longer than expected, I think mainly because of  trying to control the dumbbells. I was happy that I was able to string several of the toes-2-bar together, at least in the beginning.

I was pretty well done after this one and curled up on the floor…. but moving on….

BURPEES:

40 (in the WOD) + 25 (post WOD) = 65 done for the day.

Having not got around to doing these in the morning this time around, doing them at the gym before I head home is working pretty good. Don’t have to avoid the cats ;-P

2010-12-29 WOD – Row,BJs, and JLs

Posted by bronick on December 29, 2010
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WOD:

Row 500 meters
30 Box Jumps
30 Jumping Lunges
20 Box Jumps
20 Jumping Lunges
10 Box Jumps
10 Jumping Lunges
Row 500 meters

RESULTS:

16:39

So this took more out of me than expected. Rowing really does me in… after the first row I just could not get the box jumps going. Granted I was using the 24″ box, but I’ve been able to crank them out before. I expected the workout to kill my legs, but this really hit me hard overall. When I finished the 2nd row, I just kind rolled off the rower onto the floor ;-P I was done.

Oh, and by the way it was 30 jumping lunges per leg… so 60, 40, 20…

(All the eating and drink for the holiday probably didn’t help either ;-D )

2010-11-16 WOD: Body Weight Bananza

Posted by bronick on November 16, 2010
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WOD: Body weight bananza!!!!

Max Rounds in 7 minutes of:

  • 7 Push Up’s
  • 10 Sit Up’s (anchored preferred for speed)

Immediately after, Max Rounds in 7 minutes of:

  • 4 Pull Ups
  • 8 Jumping Lunges

RESULTS:

10 rounds,  11 rounds

Not to bad. Jason said to aim for 10 rounds, so I’m pretty happy.  Although I still need to work on my push-ups, they really do kinda suck. Also my kip is little off. Only having to do 4 pull-ups made it manageable, but doing more I get out of rhythm and have to restart.

And for those who hate math… that ended up being 70 push-ups, 100 sit-ups, 44 pull-ups, and 88 lunges in 14min.

WOD – AMRAP

Posted by bronick on March 6, 2010
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WOD:

As many rounds as possible in 20 min of:

  • 5 L pull ups (our your best attempt at them)
  • 10 Toes to the Bar
  • 15 Jumping Lunge

Results:

5 rounds + 5 leg raises + 5 pull ups,  sub 1  leg raise + 1 pullup for an L-pullup

This workout sucked ass for me. I really do suck at anything on the pullup bar. I think each set of lunges only took me like 30s or so, and the rest of the time was spent trying to hold onto the bar. The first round I got a fair number of things at  a time, but by then quickly dropped to only 1-2 reps before I’d loose my grip (or feel like I’m going to) and drop off the bar. Also what slowed me down was doing 1 leg raise and then 1 pullup. For the last round + 5 I switched to doing 5 leg raises and then 5 pullups.

Unfortunately, I really couldn’t keep up a good paste so the workout wasn’t that great for me.