WOD 8/15/13
5 Minutes of Ankle/Calf/Hip/Back Mobility
A- WU- 3 Minutes of Double or Triple Under Practice + Dot Drill
B- Sargent Jump Test + Box Jump- 1/1/1/1/1 Max Height – 8 Minute Cap
C- Conventional DeadLift- 18 Minutes To A 1RM
D- 1 Mile Run
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They released the wod for the subway series for this saturday at CF South BK:
“Mully”
Run 1 mile
In the remainder of 15 minutes, complete as many reps as possible of:
30 wall ball shots
30 box jumps
I think we have: Dariel, Marcos, me, Tina, Vicky and Sarah competing… Come out to cheer us on 🙂 not looking fwd to this one! lol
A- ~30 DUs
B- Sargent Jump – 22″ – down from 22.5, meh.
Max Height Box Jumps: 30/36/39/42F/42 – Scored a nice long shin bruise (could be worse).
C- Deadlifts: 135/150/175/205/235/255PR/265F/265PR
– PR by 30# – my last PR (235) felt light today!
– 1st attempt at 265 just sat on the ground and laughed at me. Rested 2 mins and got it the second time.
D- 1 Mile Run
6:56. Overshot the halfway point – think I added about 100m.
Nice PR! Is that 2x bodyweight?
Thanks! It’s almost exactly 2xBW, was pretty amped about that.
Now everyone stop calculating my weight.
Today was my kinda WOD – I could do this everyday.
A: WU: 3 Minutes of DU’s: 177
B: Sargent Jump Test: 20in; Box Jump: 1/1/1/1/1 Max Height 30/33/36/39/42F
C: Conventional DeadLift: 135/185/235/285/305PR/315F
D: 1 Mile Run: 5:53
can you run the mile for me this sat? 🙂
Sure, as long as it’s in the afternoon. 🙂
5 Minutes of Ankle/Calf/Hip/Back Mobility
A- WU- 3 Minutes of Double or Triple Under Practice + Dot Drill – Just worked on actually getting consecutive DU’s which actually, finally happened.
B- Sargent Jump Test + Box Jump- 1/1/1/1/1 Max Height – 8 Minute Cap – 17.5″ + 24/30/30/30/30, barely made the 30 but hadn’t tried it before today.
C- Conventional DeadLift- 18 Minutes To A 1RM – 135/185/205/225/245/275F
D- 1 Mile Run – 7:43
5 Minutes of Ankle/Calf/Hip/Back Mobility
A- WU- 3 Minutes of Double or Triple Under Practice + Dot Drill
240 DU
B- Sargent Jump Test -28″ Pr
+ Box Jump- 1/1/1/1/1 Max Height – 8 Minute Cap 30/33/36/39/42/45f
C- Conventional DeadLift- 18 Minutes To A 1RM
135/185/225/275/315/365/400f
D- 1 Mile Run-6:20
Is anyone interested in taking my spot for the Civilian Military Combine. I may not be able to do it anymore, so just wanted to see if there were any takers. I paid $100. Not even sure if I can transfer it over, but just wanted to put the word out.
Thanks!
5 Minutes of Ankle/Calf/Hip/Back Mobility
A- WU- 3 Minutes of Double or Triple Under Practice + Dot Drill
76 DU. pitiful, couldn’t link them
B- Sargent Jump Test -27″ PR
+ Box Jump- 1/1/1/1/1 Max Height – 8 Minute Cap
30″ box w/ 1 45lb plate/ 2 45lb plate/ 3 45lb plate/ 4 45lb plate/ 5 45lb plate/ 6 45lb plate/ 6 45lb plates + 1 10lb plate.
Max Height 49″ PR
C- Conventional DeadLift- 18 Minutes To A 1RM
135/ 185/ 225/ 245/ 295/ 300/ 305/ 310f PR
D- 1 Mile Run-7:28..Did not have a 1 mile time so this is my benchmark.
First morning WOD, great results. Thanks Dariel
Nice job today. Crazy prs. Have a great trip.
Nice to see you blogging.
Stay busy while your on vacation. Don’t forget to over head squat your girlfriend somewhere cool.
Air Gregory! Hahaha, that’s a lot of ups, nice work G.
Today was supposed to be a rest day but when you have the 3 D’s of crossfit all in one work out – Double Unders, Deadlifts and Run a mile – I had to show up.
3min DU’s – 239 (137 unbroken to start)
Dot Drill – (PR)
Jump Test – 22″
Box Jump – 39″ I just couldn’t mentally get myself to jump on the 42″ set up.
Dead Lift – 5@135/3@225/1@275/315/345/375(PR)/385(PR)
Mile Run – 6:59
Congrats to Patrick who destroyed his DL PR!! Glad I saw that.
Monstrous day for most, way to go ya’ll!
A. At. tempted TUs, didn’t get any.
B. Sargent jump test – 24″ pr +3″
Box jump – 30/33/36/39/41.5 or
C. Deadlift bar/135/225/315/365/405pr/415f
First 1 rep max DL in 20 years, beat it
coincidentally, by 20lbs! Psyched!
D. 1 mile 7:06
$. 50 GHD Situps 200 fetal flops