For time:
10 Pull-ups (modify as needed)
100 Push press, 20lbs
Run 1000 meters
Compare to 12.30.11
90 DAY CHALLENGE: DAY 59
Vi-shake
no caffeine
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
10:48
reverse pul-ups (do not have a pull-up bar yet)
7:30. Used band for assisted pullups.
11:15 used band for assisted chin ups.
Push press 15 lbs
9:49
9.41 as rx'd
10:39 with reverse pullups
9:50
Reverse push ups
Could only do 50 push press at 20#, other 50 were at 10#.
18.04
12:41
10 Assisted pull ups – jumps
Run on treadmill
Hi again! I am finally back after missing for three weeks due to moving from Chicago to Massachusetts and having the flu run through our house before that. Needless to say, this WOD was so hard after the time off! I could tell I regressed a little. I used my kitchen counter to do pull-ups, started on 30# then to 15# then no weight and just the motion for the push press, then ran around my house until I hit 10 min. (about 8 min. worth) for the 1000 meters. I'm pretty beat!
9:50
13:25, 53 push press with 15#, finished with 10#. Been sick for the last week and haven't worked out at all, sure can tell by my time!
24.69- ran 2.09 miles instead of 1000 meters. 8lb dumbbell push presses and 10 pull ups ( jump up, lower down) = 3:40 minutes…then i went and ran.
12:31
Pull ups attempted
20 lbs first 50pp, 10 lbs for 40pp and back to 20lbs for the last 10 reps
10:45
25# PP
10:56 jumping pull-ups.
11:55
48# assist on PU
Ran 4 miles
7:20
kipping pull ups
30lbs on push press
14:35
Jumping pull ups
45# pp
Really windy today, glad it was just a short run!!
Did the pp in sets of 25, just those took me almost 9 mins :/
9:45 as rx'd. Jump up pull ups slow down.
10:54
25# push press
jumping pull ups
8:28
Did reverse pull ups, no bar yet…
12:17
9:44. 40# Push press for first 30, then 30# for last 70 reps. Run on treadmill.
13:08 modified pull-ups
11:03
100 push press at one time= brutal
I am impressed with those of you who did more than 20 lb!!!
Raining today so I couldn't run, so I did the wods from 8/30/12 and 8/31/12 with a time of 8:46 and 8:52. Hopefully I can do this one on Saturday!
9:37 compare to 12:13
I did 10 assisted pu
50 push press 20lb
1000m run
50 push press 20lb
14:28 Did Reverse pull ups, 10# for push press and 1 mile run on treadmill
10:24 jump up/ lower down pu- when will I ever do a real one?? 25lb pp
15:32. Those push presses were not easy.
15:19 JU pull down, 5lb, 1200 m
19:14
used 10lb KB for push press, alternated between L and R arm for total of 100 on each arm.
Ran 1.2km bc im training for a 5k
then did 10 burpees instead of pullups since i dont have a pull up bar yet.
Very sweaty!
13:24
10#, 3 kg on Airdyne
8:31 pull ups were assisted with a jump up and lower down slowly
8:41
Modified pull ups
20lb push press
15:20
35# pp
reverse pull ups
took me 9 mins just to do the push press and pull ups..I'm super impressed with those that finished the whole thing that fast! choking on Ur dust over here! lol
10:45-assisted pu, 70 pp @8# each, ran around house for ~7 mins
11:37 incline treadmill 2 10 lb dumbbells.
11:36 chin ups in place of pull ups
13:07
11.19
ran a total of 2 miles
14:14!!
Reverse pullups using my treadmill. 24# push press – I stopped after 50 and jumped on my treadmill and did just a tad over 1/4 mile, then I finished the other 50 and completed my run.
VERY happy with my treadmill/run time – 8:41 – I ran 1 minute/walked 1 minute until I finished! Doing it this way, I knocked off 28 seconds of my treadmill time! YAY, me!!!! 🙂
9:18 did 40 lat pull downs at 50lbs.. i don't have a pull up bar! Finished with a 40 minute inclined walk! My legs are screaming from Monday and Tuesday's workouts!! I think a hot bath is calling my name!
10:27
16#PP
7:45
Little hop to get up. Slow down.
As RXed.
Chris:
8:03
50 CFSU
50 back extensions
Instead of PP.
Strict pull-ups.
Nursing shoulder strains.
16:46
Help with chair on pull ups
Push press as RX'd
Run portion on treadmill (as RX'd 9:46 for this portion)
3k run earlier today
Thanks for another great workout!
16:46
Help with chair on pull ups
Push press as RX'd
Run portion on treadmill (as RX'd 9:46 for this portion)
3k run earlier today
Thanks for another great workout!
10:39
Pull ups with band (gray)to assist
8:59
11:20
reverse pull up
treadmill run
12:59 – with 30# pushpress
11:00- Used treadmill for Reverse Pull-Ups. Only did 50 Push Presses with 20 lbs.
11:42 60@20#
40 10#
9:54 that's a lot of push presses!
11:49
modified (reverse?) pull ups
push press – 50 12#db/ 50 8# db
11:01 with 30lbs, and jump up lower down pull ups. Push presses are my nemesis so I am delighted! Also, the run included running up and down the stairs to stop my time 🙂
First WOD ever
3 months postpartum
17:46
Chair assisted PU
10# instead of 20
Having trouble with comments; sorry if this posts more than once
9:09
subbed jump rope for run. still too cold and dark to run outside.
11:43!
10:39
mod pull ups
20#pp
8:40
Did 1000 meters on the elliptical
12:20, that was awesome!
15:33
Did machine assisted pull ups at 120 lbs (subtract from your weight and that's how much you're actually lifting). Did 20 push press at 20#, 20 more at 10#, and the rest at 8#. I'm still suffering soreness from the last 3 WOD!
13:24
Pull-ups: Jump up, lower down with one toe on the bench for help.
13:30
Attempted reverse pull ups on my stationary bike, but I gave up after the 3rd when the bike nearly fell on top of me. Forgot that I usually plant a kiddo on the bike for pull ups. :- Sub w/ 10 full push ups.
Around 11, step assisted one arm pu, 10# pp one armed
11:20. Did better than I thought I would considering I hate running with a passion! modified pullups-jumping lower down & 20# pp
8.50
Jump up, slowly down pull ups
Only 8,8 lbs, 4 kg on pushes
Running on icy road, really need studded runningnshoes!
All this after a 30 freestyle XC skiing 🙂
11:44
Jump up slow down PU
20# PP
first crossfit mom workout; assisted pull-ups (stool underneath); 12# push press; ran to Brookstone stop sign and back
9:30. Jump up, slow down for pull ups. Whew, running felt so good this morning!
9:26
50 pp w/ 20#
50 pp w/ 15#
9:26
50 pp w/ 20#
50 pp w/ 15#
13:59. Forgot to post last night.
Forgot to post yesterday.
11:21 It was not easy to run immediately after all those push presses.
12:11.
Tricep dips instead of pull-ups. 10lb for push press. I'm day behind because of a 2 year old with the flu.
11:52
Not one decent pull- up. Hope upper body strength improves
17:24
Machine assisted Pull ups
20# Push press
1000 meters…run/walk
9:39 Reverse Pull-Ups
9:07
9:36
Modified Reverse pull ups
10# pp
1000 meters…than ran another 3.2 miles
18 minutes. Chair assisted PU, 10#pp. You ladies are amazing!
8:07 On reg chin up, then negatives, 20# PP
9:35 for Anna, chin up negs, 10# pp
Forgot to post the other day 🙂
Pat – #45 – all pull ups
Maria – #25 – 3 unassisted pull ups rest lower downs
11:47
10:54. never would have thought I could do 100pp. esp after how I felt at 50. but I did it! wasn't too bad, actually…
pull ups off arm of treadmill.
11:41
9:14
9:45 assisted pull-ups with pull-up machine ran 1000 m on treadmill