Lunges

All posts tagged Lunges

WOD 2014-02-13

Posted by bronick on February 14, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/117/norcal-crossfit-feb-13th-2014

WOD:

  • 4 minutes:
    • 400m run
    • AMRAP Double unders
  • 4 minutes:
    • 400m run
    • AMRAP lunges (45#)
  • 4 minutes:
    • 400m run
    • AMRAP Snatch (135#)
  • 2 minute rest
  • 400m sprint

Results:

  • 12 Double-unders (+ 24 singles)
  • 4 lunges
  • 1 snatch (95#)
  • 2:10

I dropped the weight on the snatch and also subbed single-single-double for the double-unders. The first run wasn’t too bad and I had over 1 min to do the double-unders. However, after the jump rope the runs took a lot longer and I had more like 30s or 15s for the other movements by the time I got back to my station (which was on the far end of the gym from the door).

The sprint actually was not too bad, and Rick even commented on much improved on that compared to the rest of the workout. The 2 minutes rest really helped. However the 400m sprint was more like 3 100m sprints with some jog/walk in between. I just can’t keep up the sprinting intensity that long.

 

2011-04-08 WOD – 5 Rounds

Posted by bronick on April 8, 2011
Posted in: WOD. Tagged: , , , . Leave a Comment

WOD:

Perform the following for time:

  • 10 Knees to Elbows
  • 20 Lunges W/ 45# plate overhead
  • 10 Push Up’s on the plate (alternating arm on the plate)
  • 20 KB Swings @ 2 pood

Rest 1 minute and repeat for a total of 5 rounds.

RESULTS:

27:52 @ 1.5 pood

Anything that involves kettlebells never bodes well for me. Between the knees-2-elbows and the kettlebells, by forearms where toast. The last two rounds, I was only getting 2 swings sometimes. I was the last one to finish, but I did finish.

WOD – 25 of this and that and everything…

Posted by bronick on May 11, 2010
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WOD:
Hold the plank position for max time

2 rounds for time of:

  • 25 Box jump, 24 inch box
  • 25 Kettlebell swings, 1 pood
  • 25 steps Walking Lunge
  • 25 Knees to elbows
  • 25 Hip Extensions
  • 25 Push press, 45 pounds

However every 2 minutes you must complete 5 burpees until you have accomplished the 2 rounds.

Results:
Plank – 1:44
Rounds – 21:06

Definitely could tell that I haven’t worked out in about 2 weeks and have been eating like crap… as I really almost meet pukie during the workout. It was a rough workout, but I’m glad I made it in today. Now I need to get my eating back on track, however, that might wait until next week once I get back form visiting some family this weekend.

Oh, and I suck at plank. As a comparison, the longest was 6min I think.

WOD – Snatch & Lunge

Posted by bronick on January 14, 2010
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WOD

Technique Work:
Kipping pull up or if you already have a kipping, practice butterfly pull ups
10 Hang Power Snatches at 95#/65#
Lunge the distance of the gym with the bar on your back
Repeat for as many rounds as possible in 4 minutes.
Rest for 30 seconds and repeat for a total of 4 rounds.

Results
2, 1+10, 1+16, 1+10 @ 75#

Lunges did me in… I was able to into a rhythm with the snatch, but my legs are dead and the lunges were rough.
••Ben••

(iPhone iRonick)

Strength WOD

Posted by bronick on August 25, 2009
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8 week strength program WOD:

Complete each of the three following activities as a separate workout, complete at the highest intensity possible and experience the “Good Shit” Good Shit comes from Intensity.

1) Push Press   5-5-5-5-5

Rest 5 Minutes

2) Deadlift 20 Reps @ about 70% of 1RM, this will become your starting weight for a series of DL’s

Rest 7 Minutes

3)       3 Rounds for time

          5 Push Press @ 185#

          10 Burpees

          15 walking lunges, each leg= 1


Results:

1) 135-145-155(4)-155-155(2)
2) 205#
3) 6:22 @ 135#
My wrist is dead! The 205# for deadlift was too easy and will need to go heavier next time. At the same time 135# might have been a but heavy for the met-con as I felt like I wasn’t keeping intensity. 

••Ben••

(iPhone iRonick)