Dips:-10, 8, 7-Not as good as last week and I definitely didn’t push as hard. I blame the 6am class.
Deconstructed Fran:8:12 rx’d at 65lbs.-All rounds of thrusters were unbroken, but got slow during the middle rounds. And since I can’t string together pullups for the life of me, each round was 2-2-1. boo.
Cooldown:-Took some time to work on my wall ball. Did a few rounds alternating 1:00 on/off at about 80%. Trying to determine a baseline number for each round of FGB.-Finished with a tad of foam rolling. Not enough though.
I’m doing the Warrior Dash and am really looking forward that…and the cabin with the hot tub that we’ll be staying at! 🙂
I will be at the Hot Tub Warrior Dash Time Machine this weekend. It will involve running, jumping, and rope climbing, but the course is a 5k so it’s out of the time domain request….
4 Rounds for time of:25 Box JumpsSprint 400 meters5 Rope Ascents
With a running clock climb just off the ground on the rope and hold (no feet). Take the total time held off ground and after 1 minutes rest use that time for 25 meter sprint repeats. Rest 1 minute. Take the total number of repeats completed in the given time and multiply that by 5. This is the time in seconds you have to complete as many box jumps as possible.
Score is box jump number.
How it would work.
Athlete successfully holds onto the rope with just arms for 2 minutes. He or she then has 1 minute of rest before doing 25 meter repeats for 2 minutes. Athlete Completes 20 repeats so after 1 minute of rest he/she has 100 seconds to do max box jumps and gets a score of 40.
Can be scaled by allowing using thighs on the rope holds or legs and feet for a substantial scale.
Joesays
As a reminder, I have a spare Warrior Dash ticket that is not going to be used, if anyone is suddenly inspired to participate.
Also, anyone know where to get a lacrosse ball in this town? I’ve hit up a couple sporting goods stores to no avail.
3 rope climbs, box jumps, 40 yard sprints, for time.
-*- The rope climber is the time-keeper.
-*- Each member of the team starts at a different station.
-*- Each athlete must work through all 3 stations.
-*- In the time that it takes the athlete to complete the 3 rope climbs the athlete at the box jump station and the sprint station are working for max reps.
-*- Athletes switch stations after 3 rope climbs are completed. Rest as needed in between station switches but the clock keeps running.
-*- There is a 10 minute time cap.
The object is to get the lowest score. Take your team time in seconds and subtract total box jumps and sprints. The resulting number is your score.
p.s. the above WOD can be scaled by adjusting the height of the rope climb.
Noahsays
My favorite part of Malcolm’s workout is doing math mid-WOD…that would make my head explode.
I’m simple:Position the box 100M from the rope.AMRAP 10 min1 rope ascentsprint to box15 jumpssprint back.
Michelesays
Any WoD i would do involving box jumps and rope climbs would be a pitiful WoD indeed.
I see one other CFSBK person on the RSVP list for the “book release” party for the Paleo Solution Diet tomorrow night in Manhattan…I’m going too, and there are still spots. For $30 (pre-paid)you’ll get a copy of the book and some booze.
FOX – this is supposed to take 10-15 minutes – 4 rounds with 5 rope climbs = better keep the gym open late for this girl!
i’d enjoy (enjoy might not be the word)1 rope climb, then
5 rounds of200m shuttle run25 box jumps
then 1 last rope climb
sad i won’t be joining the hot tub time machine dash team this weekend – have fun!
CanaDansays
So there will be a CFSBK contingency at the Warrior Dash tomorrow? I’m going to be there, noon wave on Saturday. Anyone else going around that time?
carlossays
6am DLs: 325#x2, 325×1 F, 315×2
Michelesays
david –
my friend in Louisville took the advice to try out the second box, and wanted me to pass on her sincere thanks for your input. the contrast between her experiences at the two affiliates was pretty extreme. derby city for the win.
disaster averted, *and* my first official convert.
————————
strength cycle A, week 4 (of 8)
squat: 45×5, 75×5, 95×3, 125×1, 132.5x3x5 (PR.)
bench press: 55×5, 65×5, 72.5x3x5 (PR.)
cleans: 65×3, 75x3x3. cleans are a mental mindfuck.
friday strength cycle metcon – LOVED this one:
1 min at each of the following stations, two total rounds:
Sledgehammer strikes to tireKB swings (1pd)Box jumps50-lb keg shouldersRest
Jess says
Lovely 6am class with Shane. I think this was the 2nd ever 6am class for me.
Warmup::30 row, :30 rest:45 row, :30 rest1:00 row, :30 rest
2 rounds NFT of:8 scap external rotations, 8 prone flyes, :15 dip hold, 5 kipping swings
Dips:-10, 8, 7-Not as good as last week and I definitely didn’t push as hard. I blame the 6am class.
Deconstructed Fran:8:12 rx’d at 65lbs.-All rounds of thrusters were unbroken, but got slow during the middle rounds. And since I can’t string together pullups for the life of me, each round was 2-2-1. boo.
Cooldown:-Took some time to work on my wall ball. Did a few rounds alternating 1:00 on/off at about 80%. Trying to determine a baseline number for each round of FGB.-Finished with a tad of foam rolling. Not enough though.
I’m doing the Warrior Dash and am really looking forward that…and the cabin with the hot tub that we’ll be staying at! 🙂
Fox says
I will be at the Hot Tub Warrior Dash Time Machine this weekend. It will involve running, jumping, and rope climbing, but the course is a 5k so it’s out of the time domain request….
4 Rounds for time of:25 Box JumpsSprint 400 meters5 Rope Ascents
Fox says
I like this idea too
12 minute AMRAP:12 Box Jumps6 20 yd Shuttle Runs (10 out – 10 back)3 Rope Ascents
Malcolm says
With a running clock climb just off the ground on the rope and hold (no feet). Take the total time held off ground and after 1 minutes rest use that time for 25 meter sprint repeats. Rest 1 minute. Take the total number of repeats completed in the given time and multiply that by 5. This is the time in seconds you have to complete as many box jumps as possible.
Score is box jump number.
How it would work.
Athlete successfully holds onto the rope with just arms for 2 minutes. He or she then has 1 minute of rest before doing 25 meter repeats for 2 minutes. Athlete Completes 20 repeats so after 1 minute of rest he/she has 100 seconds to do max box jumps and gets a score of 40.
Can be scaled by allowing using thighs on the rope holds or legs and feet for a substantial scale.
Joe says
As a reminder, I have a spare Warrior Dash ticket that is not going to be used, if anyone is suddenly inspired to participate.
Also, anyone know where to get a lacrosse ball in this town? I’ve hit up a couple sporting goods stores to no avail.
Paulie T-Shirts says
Running, Box Jumps, Rope Climb WOD:
This is done with teams of 3 athletes.
3 rope climbs, box jumps, 40 yard sprints, for time.
-*- The rope climber is the time-keeper.
-*- Each member of the team starts at a different station.
-*- Each athlete must work through all 3 stations.
-*- In the time that it takes the athlete to complete the 3 rope climbs the athlete at the box jump station and the sprint station are working for max reps.
-*- Athletes switch stations after 3 rope climbs are completed. Rest as needed in between station switches but the clock keeps running.
-*- There is a 10 minute time cap.
The object is to get the lowest score. Take your team time in seconds and subtract total box jumps and sprints. The resulting number is your score.
Paulie T-Shirts says
p.s. the above WOD can be scaled by adjusting the height of the rope climb.
Noah says
My favorite part of Malcolm’s workout is doing math mid-WOD…that would make my head explode.
I’m simple:Position the box 100M from the rope.AMRAP 10 min1 rope ascentsprint to box15 jumpssprint back.
Michele says
Any WoD i would do involving box jumps and rope climbs would be a pitiful WoD indeed.
I see one other CFSBK person on the RSVP list for the “book release” party for the Paleo Solution Diet tomorrow night in Manhattan…I’m going too, and there are still spots. For $30 (pre-paid)you’ll get a copy of the book and some booze.
http://www.meetup.com/Eating-Paleo-in-NYC/calendar/14422308/
stephaniep says
FOX – this is supposed to take 10-15 minutes – 4 rounds with 5 rope climbs = better keep the gym open late for this girl!
i’d enjoy (enjoy might not be the word)1 rope climb, then
5 rounds of200m shuttle run25 box jumps
then 1 last rope climb
sad i won’t be joining the hot tub time machine dash team this weekend – have fun!
CanaDan says
So there will be a CFSBK contingency at the Warrior Dash tomorrow? I’m going to be there, noon wave on Saturday. Anyone else going around that time?
carlos says
6am DLs: 325#x2, 325×1 F, 315×2
Michele says
david –
my friend in Louisville took the advice to try out the second box, and wanted me to pass on her sincere thanks for your input. the contrast between her experiences at the two affiliates was pretty extreme. derby city for the win.
disaster averted, *and* my first official convert.
————————
strength cycle A, week 4 (of 8)
squat: 45×5, 75×5, 95×3, 125×1, 132.5x3x5 (PR.)
bench press: 55×5, 65×5, 72.5x3x5 (PR.)
cleans: 65×3, 75x3x3. cleans are a mental mindfuck.
friday strength cycle metcon – LOVED this one:
1 min at each of the following stations, two total rounds:
Sledgehammer strikes to tireKB swings (1pd)Box jumps50-lb keg shouldersRest
ten minutes, juuuuust right.
i’m really going to miss strength cycle.
Yoon says
@ MC’s
Usual warmup + descending powersn/sn to 50kg
Snatch: 70×1, 80×1, 87×1, 93×1, 98×1(+3)
Snatch High-Pull: 115x4x3
TruSquat:+20×4,+30×4,+50×4
Banded Belt Squat (2 green bands):1 set of 6,1 set of Fail — depantsed by equipment malfunction,10×2
Erica says
Greg and I will be at the Warrior Dash – 5 pm wave. Good luck CFSBK warriors!