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Post by TM79 on Jul 12, 2016 12:29:24 GMT
Good morning. Planning to do the following metcon later. This is from CF main site and is scaled: For Time: 20 Walking Lunges, 40 lb Dumbbells 20 Pull-ups 20 Ring Dips 20 Hang Power Cleans, 115 lbs 20 Box Jumps, 24" 20 HSPU's (Piked) 20 Front Squats, 115 lbs Time: Sounds like fun to me. Hope you have a great day!
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Post by jaysun on Jul 12, 2016 21:41:45 GMT
WU: 5 Pull-ups,5 squats, 10 push ups, 5 squats, 10 pull ups, 5 squats, 10 push ups, 5 squats, 10 pull ups, 5 squats, 5 push ups TT=3'01" Strength: Back Squat 135*5 205*3 255*3 265*3 275*3 285*3 275*3 TT=12'54" Conditioning: 3RFT: 250m run, 10 TTB, 20 squats, 100 single unders TT= 9'28" Squats were tough. I can tell that I have not been doing them. Had to back off on the last set. Oh well. Conditioning was not too bad. The squats were the worst. Hope you have a great day.
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Post by TM79 on Jul 12, 2016 21:43:22 GMT
Did the metcon, but switched up the HSPU's to 115 lb OH Press.
Conditioning: Metcon
For Time: 20 Walking Lunges, 40 lb Dumbbells 20 Pull-ups 20 Ring Dips 20 Hang Power Cleans, 115 lbs 20 Box Jumps, 24" 20 Overhead Press, 115 lbs 20 Front Squats, 115 lbs
Time: 14:35
Rest two minutes
20 Front Squats, 95 lbs 20 Overhead Press, 95 lbs 20 Box Jumps, 20" 20 Hang Power Cleans, 95 lbs 20 Ring Dips 20 Pull-ups 20 Walking Lunges, 30 lb Dumbbells
Time: 10:43
Comments: 90 degrees for this one. Heat index is 100. Yee-haw! Metcon: Scaled this from cross fit main site. It was originally 185 lbs for the barbell exercises. Ha ha.... Yeah right... I got through the metcon and the weights were just a little too heavy for me to really start huffing and puffing. So I dropped the barbell weight down to 95 lbs, box jumps to 20" and walking lunges to 30 lb dumbbells and did the whole thing again backwards. That helped me move along a little quicker and get some good conditioning in. Still finished about 30% faster too so that was good. I'm not sure what to do tomorrow. I may workout or mow the yard. Hope you all have a good night!
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Post by jaysun on Jul 12, 2016 22:19:46 GMT
Did the metcon, but switched up the HSPU's to 115 lb OH Press. Conditioning: Metcon For Time: 20 Walking Lunges, 40 lb Dumbbells 20 Pull-ups 20 Ring Dips 20 Hang Power Cleans, 115 lbs 20 Box Jumps, 24" 20 Overhead Press, 115 lbs 20 Front Squats, 115 lbs Time: 14:35 Rest two minutes 20 Front Squats, 95 lbs 20 Overhead Press, 95 lbs 20 Box Jumps, 20" 20 Hang Power Cleans, 95 lbs 20 Ring Dips 20 Pull-ups 20 Walking Lunges, 30 lb Dumbbells Time: 10:43 Comments: 90 degrees for this one. Heat index is 100. Yee-haw! Metcon: Scaled this from cross fit main site. It was originally 185 lbs for the barbell exercises. Ha ha.... Yeah right... I got through the metcon and the weights were just a little too heavy for me to really start huffing and puffing. So I dropped the barbell weight down to 95 lbs, box jumps to 20" and walking lunges to 30 lb dumbbells and did the whole thing again backwards. That helped me move along a little quicker and get some good conditioning in. Still finished about 30% faster too so that was good. I'm not sure what to do tomorrow. I may workout or mow the yard. Hope you all have a good night! Nice work. That looks like a good one. 185#! Ugh! Heat index was 103° here. Nice actually. Its that time of year when I just know that I am going to be soaking wet if I go outside.
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Post by TM79 on Jul 12, 2016 23:52:13 GMT
Thanks man. Yeah, it is just plain hot. You guys got it way before we did though.
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