April 22, 2014
5 rounds for time of:
135-lb. barbell overhead walking lunges, 25 feet
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Compare to 120818.
The Hospital Affiliate by Andrea Maria Cecil - CrossFit Journal article [pdf]
Sub 3 Minutes with Dan Bailey: Open 2014 - [video]
Posted by Pukie at April 22, 2014 5:00 PM
Sir/Maam... Umm. Only one of my knees has anything close to lips depicted. Further guidance on interpretation anticipated. Thank you,
Samy R. Daghir
9:05 rxd almost scaled the lunges but didn't. Was heavy but doable without being stupid.
Affiliate fees are expensive, but it's hard to put a price on health. That is unless you are pro AHCA. Good journal entry, I hope it catches on in the medical communitie.
9:08. Just noticed that I did toes 2 bar.
@hollydog, fast time!
Strength: squat 3x5 @ 250# (PR). Shoulder press 3x5 @ 125#, failed 4th rep of 1st set.
Conditioning: 5 rounds of Zercher squat max reps w/ 115# sandbag and 5R/5L one-leg teapot w/ 2 pood. 9,7,5,7,7 squat reps.
Worked some strength first:
5-3-3-1-1-1 weighted pull-ups:
45-55-60-70-75-75 (not my best work but it was 3AM)
7X1 Squat snatch:
95-100-105-110(didn't hit it clean so did a second)-110-115-120 (New PR, in fact everything 110 and above was a PR)
then finally today's WOD:
8:04 with lunges scaled to 105
Scaled to 70# OH walking lunges:
No bar for K2E where I´m at, but a BB, 25' box and a 44 Ibs KB, so I did "Victoria" after I did a couple of cleans @90-95% of my capacity.
5 rounds of
10 Thrusters 95Ibs
14 BJ 24' (did 25')
12 SDHP 95 Ibs
27 KBS 53Ibs (had only 44Ibs, so I did one extra round of 27 reps)
After that, DU-practice again...
65lb OH lunges
Knees to elbows with hands over joist in garage. Hand pain really slowed me down and caused too many breaks. Need to get new bar installed ASAP.
Misc warmup, then:
Subbed 55 lb over-head lunges for 135 lb. On rounds 1, 3 and 5 did 15 ghd sit-ups, on rounds 2 and 4 did k2e. 11:57
I'm recovering from a self-inflicted elbow injury, and too many k2e is not a good idea right now.
WU: Run 400m; then 2 rounds of: 12 pushups; 12 walking lunges; 12 KBS 1.5pood; 5 pullups
135lbs x 10; 225lbs x 3; 225lbs x 3;
320lbs x 3; 365lbs x 3; 410lbs x 5;
305lbs x 10; 305lbs x 10
5 x +25lbs
3 x +30lbs
5 x +35lbs
8 strict unweighted pullups
Conditioning: scaled to 3 rounds for time of:
95-lb. barbell overhead walking lunges, 25 feet
Time - 6:50
scaled: 65# + 10 KTE
Did 85# instead of 135. Possible for me to be able to do 95 - 115 next time.
Scaled OH lunges to 65#, arms in straps to protect shoulder joint during k-e
Crossfit Royalty wod
Emom for 10 min
Odd 7 toes to bar had to be unbroken
Even 10 deadlifts 60% 1 rep max - 115#
Then 15 min Amrap
10 ring rows
20 hollow rocks
30 kbs 1 pood
3 rounds + 8 ring rows
R wod later
8' 50" with 110lb! Uffff!
65lbs overhead lunges
good God this was awful...mentally and physically smashed me..23:01
As rx'd, 8:10 (PR).
Fun WOD. 1 minute PR. OH walking lunges were better this time - I took a bit longer stride which allowed me to cover the distance in 8 steps. A little extra shoulder mobility this morning helped as well. K2E were actually more broken than last time. I would chalk this up to a generally faster pace with less resting between movements. Unbroken through 2 rounds, then 7-5-3 / 5-5-5 / 5-4-3-2-1 (completely lost kip at end). Aidan (almost 3 years), "worked out" with me on this one. After I was done, he did 5 rounds of tuck hangs and 5 rounds of run to the slide and back.
2014-04-22: 8:28. Sub 25#@50'. 110k2e's/1100'@19:35.
95# barbell overhead walking lunges-25 ft
10 knees to elbows
Scaled wt. to 95#
Time - 12:19
25ft. Overhead lunge 57#
15 k to e
Last time 19 minutes @55#
1 x 5 Deadlift 170#
Think I only managed the first 2 rounds of K2E unbroken.
115# walking lunges ~25 feet
15 knees to elbow
Scaled walking lunges to 100# for 25FT
I did my K2E hanging from a dogwood tree outside my house. My neighbors drove by and was looking at me like I was a crack head or something.. GREAT Workout! $$A.G.2.G$$
Scaled to 95#
Been a while since I've done KTE/TTB; forgot how hard they were.
Good job all. There are posters here who did the workout in less time than it took me to set up.
Started with 95lbs and went to 85lbs after first round. Between 12 and 13 minutes.
Did another older WOD, similar to this one.
45# Bar OH Lunge 50 ft.
As Rx'd 12:13 at Camp Lejuene, NC
135lb barbell overhead walking lunges 25ft
15 knees to elbow
60 pound sand bag
95# overhead walking lunge 20'
apparently I can't read
15 knees to elbow
9:37 rx'd. ohlunges are a great challenge.
Very impressed that HQ is testing for drugs/etc with some games competitors. I would ask, could we be more open and vocal about our testing, those tested, and the results?
The reason I ask: Every "professional" sport tests...but they're all shady about it. CrossFit has nothing to hide, we get the most results from our Program. Why not just OUT the other sports for their closed and guarded systems by beating our drum of, I can't remember the right word for it...but openness or transparency fits.
C'mon Crossfit, be more forthcoming than every other thing out there...
Scaled OH lunge to 75lb.
That combination really shot my grip. Respect to those that did the knees to elbows hanging from a tree or the joist in their garage.
scaled to 35 kg, 4 rounds, 10 minutes
Great article about "The Hospital Affiliate." I'm glad to hear this has worked. I've been inching that way here at home...
1 minute row, 3 x CFWU,
#45 plate overhead
Arms were gassed after 3 rounds. Couldn't get the bar back overhead for ****.
3 rounds, 115 for 1/95 for 2&3. 17:50
The article was reminiscent of the Crossfit Insurgency article written by a MSG Satterlee. 47_06. Each article points out the difficulty of changing an organization from within (effecting an insurgency.)
Deadlift 3-3-3-3-3 reps
315 - 335 - 355 - 365 - 375(ties previous 1RM)
then got 1 rep @ 400# (pr by 25#)
7 rounds for time:
3:37 (pr by 0:23 over 131114)
Just under 14 minutes
The KTE sets were very broken by the end
Or, 16 minutes if I count the 2 minute break I took to cover my knees after the 2nd round - did this on a gravel lane-way and my knees were taking a beating.
135# barbell overhead walking lunges-25 ft
10 Subbed in Toes 2 Bar. Need the practice.
25m walking lunges @ 135
15 knee to elbows
realized halfway through that i was doing 3 times the lunges and kept going anyways
24:54 legs on fire
Fast time hollyhog!
Joe Northside great work and congrats on the DL PR by 25#!
Nice work Jim R and D.S.
Plan to do this one tomorrow.
As rx'd 8:37. PR by 2 minutes!
Scaled lunges to 95 pounds.
15:24 (45lb OH lunges, 10 jumping knees to elbows)
hate the filter; 8:10 (pr)
8:32 RX. Was my 3rd wod today
I loved "The Hospital Affiliate" article. Such a beautiful application. This truly shows a shift from 'sick care' to 'health care'. A community-based program where the community can practice health promotion activities alongside their doctors, nurses, and healthcare professionals. What a great opportunity for these professionals to role model healthy practices. I am a recent grad of a nursing program, and this is the kind of institution I would love to be a part of.
Scaled to 125#
Could have shaved off 20 sec. fumbled the BB OH twice on the first carry.
11:53 scaled to 100#
retired army 1SG
10:08 as Rx'd. Lunges were hard but not too bad - it's all the breaks I had in the Knees to Elbows that slowed me down. Started fine, but fell apart last few rounds! Need to work on those and TTB. Argh.
Good WOD @ CrossFit FRF
Oh sorry I'm assuming RX is 95# for women...
Day 8 of 30:
Xfit warm up (sub push up for dips)
Lunges @ 45#s
Sub leg raises on bench for knee to elbow
Forgot to time.
Scaled overhead walking lunges to 42.5kg
Scaled to 95#s
Maybe time for knee surgery #4 or a new knee
Did this on 4/22, but post never made it through filter.
13:48. Overheads lbs 50 70 90 100 110
17:02, K2E in doorway trying not to push off w/ feet and 45 lb
5 rounds for time of:
30 kgs barbell overhead walking lunges, 8 steps (~25 feet)
Did 7 rounds for time of:
45 lb overhead walking lunges (25ft)
15 knees to elbows sub with reverse crunch
12:52 - Shoulders and abs were on fire!!!
That was rough. After working all day in the cold rain, I wasn't feeling that one at all. In a hotel room, so all I could lift over my head was my backpack (low ceiling). I filled it up with water bottles, my laptop, and some other stuff until it weighed about 25-30 lbs. I did 4 laps per round at 20' per lap (80' total). Did K2Es on my doorway pull-up bar.
Looking forward to trying today's WOD after I get home.
Great wod! Thought overhead would be tougher. I went really slow and deliberate. Don't get me wrong it was a gut wrencher.
13:00 rx.....felt tougher than it should have been
sub Front Rack Lunges @ 135
Scaled the 115# and 10 k2e
35lb. Overhead lunge walk 25ft
15 knees to elbow (assisted bottom bounce)
Scaled to 115# overhead. 15:00
As rx'd but at 105#
Should have done 115
Wow, talk about exposing weakness! Just cause I can OHS 135 no problem does not come close to transitioning to OHL. Humbly began at 125 and by time I finished was at 95. Great WOD!
Scaled down to 105lb
shoulder injury = significant mod: no OH & GHD-SU for K2E
8.19. Walking lunges @ #105.
So humbling. Two of my weakest movements - and it kicked my butt! I don't even understand how it hit me so hard.
Scaled it to overhead lunge with the barbell, 25 feet, and 15 knees to elbows for 4 rounds. 15:02.
I think anytime a WOD comes up that is a total strength of mine, I'll substitute this one.
4/26 late morning w/ no breakfast & poor sleep last night
95# lunges unbroken but felt heavier than expected
Did toes to bar by mistake
Clearly needed better sleep and food for fuel
Jason 6:22 (45)
Bubs 6:36 (35)
Ricky 6:44 (45)
EP 6:54 (15)
Katie 6:43 (35)
Jacob 7:45 (45)
Elizabeth 4:59 (35)
Erika 4:56 (35)
Jacqueline 6:31 (45)
Out of season:
Coach T 11:46 (45)
Murley ?? (35)
Anita 7:50 (45)
Did 15 Alt. overhead lunges instead of measuring 25 feet
Tara 9:06 (15)
Mrs. C 9:10 (15)
Maria 11:27 (5)
Erin 12:20 (45)
Mr. Wonsil 12:16 (45 front lunge)
James 12:36 (35) - 30 lunges for the first 2 rounds... That's James for you.
Megan 13:14 (45)
Crystal 8:55 (15)
Mr. Carey 13:31 (45)
PR 10% faster with 10% more weight.
4/28/14: 14.36 105.
8/23/12: 16.30. 95#. Dont have the KtoE motion.
Today - 10:25
8/18/12 - 10:40
Ten 100# oh lunges in place due to space constraints. Sn@tch weight from ground.
Scaled to 95#
Good weight missed many knee touches
5 rounds in 11:56
45# (next time more weight)
(do more weight next time; limiting factor was holding onto the bar during KTEs)