Monday, June 7, 2010

Monday, June 07, 2010

"NUTS"
10 Handstand pushups
15 Deadlifts (150#/250#)
25 Box Jumps (24"/30")
50 Pullups
100 Wallballs ((12#@ 9'/14#@ 8')/20#@ 10')
200 Double Unders (800 singles)
400m Run with 25 or 40# sandbag

Try for bodyweight on deadlifts and notice the higher height on box jumps.

8 comments:

Fitness Estrella said...

Paul - 24:26
HSPU
250# Deadlifts
30" BJ's
Pullups
20#@10' WB's
Double Unders
40# Sandbag Run
Holy Cow this was NUTS! No wonder the workout name is called "NUTS". Everything went well althoug it was the Double Unders that did me in. I feel it the next day. Otherwise it was fun and I was doing anywhere from 15 to 25 DU's at a time.

Fitness Estrella said...

Robby - 29:41
HSPU
135# Deadlifts
30" BJ's
Pullups
20#@10' WB's
Singles
40# Sandbag Run

Anonymous said...

Albert - 28:10
HSPU
135# Deadlifts
16" BJs (30 jumps)
Pullups
Barbell thrusters vs WBs (30lbs each)
Singles
30# weighted vest (held in hand as opposed to wearing)
This was definetly a crazy work-out! I had to improvise a little due to home equipment. I do not have a "formal" box for BJs and this was the 1st time I had ever done BJs. They are tough! Pullups are my weakness, had to do 10 reps at a time. I am including the 45lb bar with the x2 45lb plates. Is that correct? Thanks guys.

Fitness Estrella said...

Hey Albert. Excellent Job! It is great to see you join and get it on. For someone who hasn't had any formal CF classes, you have caught on impressively. I would suggest if you have any question about the excercises or weight to be done, to either email me or call me. I would rather see decreased weight and increased intensity vs the opposite. Our whole goal is to get to our anaerobic threshold or 95% of our max heart rate. It is about power output. P= Force(Mass x Velocity) times Distance divided by Time.
So far it seems like you are scaling appropriately. It is great that you can do HSPU. The Bar plus 2 - 45's is correct. 135#'s. Good Job on the BJ's as they take practice to get hip explosion. It is great you are doing pullups and do what you can to learn how to KIP. I am also impressed that you knew to sub thrusters for Wallballs. Were they 30# Dumbbells or a 30# Barbell? The each threw me off. Not quite the same but a great sub. (You can fill up an old basketball with sand. Drill out the air hole and fill with 20# then plug) Again great Job and let me know if you have any questions.
Paul

Anonymous said...

Paul,
Thank you for the feedback and much needed encouragement. Actually, the HSPUs were done with my feet propped up on something in the garage which put me high enough for a handstand. The sub thrusters I learned from the crossfit site where it describes substitutions for various workouts; they were 30# dumbbells. Again, thank you.
Albert.

Leslie A said...

Nice job guys, what a way to push!! It was a rest day for me, but felt like I should be doing something!! For those of you that would like to know how far the Westar Loop is, from the new entrance at Sanmagiel/Weststar up the hill around past the school, up to Golf Club Dr, and back down to SanMagiel/Westar is 4.25mls. I will tempt this run sometime this week! Albert welcome aboard great job.

100 Situps
100 Pushups
No time

Jen B. said...

28:16
Modified HSPU (feet on 34" box)
120# DL
24" BJ
12# WB @ 8 ft
singles
25# sandbag run

Not quite as bad as I thought, but the WBs and JR seemed neverending.

Anonymous said...

Krista (06/12/10)
29:45
Modified HSPU (feet on 34" box)
115lb DL
24" BJ (Jen actually did 25")
12lb WB @ 8ft
Singles (OMG!!)
25# sandbag run

The outstanding weather today (06/12) made this much more bearable; JR's were intense...everything else not so bad, even the 24" BJ now that I am doing them right! Thanks again Jen; you rock! :-)