L-pull-ups, Rope climb

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Whatever...
Assisted pull-up/chin-ups - 15,3
Towel pull-ups switching at bottom - 15, 3

Forearms on fire and arms are toast. Slow and steady back into the groove.

Fight gone bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Damon wod
two rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) 20,22
Sumo deadlift high-pull, 45 pounds (Reps) 18,20
Box Jump, 16” box (Reps) 16,13
Push-press, 45 pounds (Reps) 20,18
bike(Calories) 16,10

WOD - Overhead Squats

Overhead Squats
5-5-5-5-5 reps

10x45# warmup

75,85,95,105FF... 95

Nothing like dropping 105#... TWICE from overhead height onto a slightly padded concrete floor. I guess my shoulders were shot because I could no longer maintain 95# overhead after the failed attempt so I set it down. Happy with the overall lift. Felt good deep in the squat. Just need to work on leg and shoulder stamina. Actually I think the 105# failures were quad related as the pull up from the bottom of the squat left me off balance.

WOD - Erin

“Erin”
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Damon WOD.. Sad but a start
3 rounds for time
40# dumbbell split cleans, 15 reps
max assisted pull-ups/chin-ups

Dumbbell handle came apart in first set. Did remaining one handed each side (1 set = 7 reps right hand, 7 reps left hand, 8 reps right hand, 8 reps left hand)

12:39 and dead

WOD - Shoulder press

Shoulder Press 1-1-1-1-1-1-1 reps

145, 145,145f, 135,135,135,135f

Kept thinking a couldn't do it and guess what...

WOD - SDHP, ring dips

Pack:
Five rounds for time of:
65 pound Sumo-deadlift high-pull, 21 reps
21 Dips

four rounds
65 SDHP x21
Bench Dips x21

12:01

WOD - Back Squats

Back Squat 3-3-3-3-3 reps

165,185,205,195,195

Not real pleased with lifts. Can tell its been some time since lifting.

“Angie”

Pack:
good form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats

Damon WOD
50 reps
pullups were all assisted a few with a push with my feet.

First WO since a week ago last tuesday. I was tired after this wo. Glad to be back at it though.

WOD - Press, Push Jerk, Push Press

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

spx1 135,135,145F,140(pr),140F
ppx3 140,145,155,155,165(pr)
pjx5 145,165(pr),165f,165f

Failed on the last rep of last two pj due to same pain in elbow/forearm that I seem to get every time I do this. Also struggled getting the weight back to chest.

WOD - Walking lunges, pull-ups, sit-ups

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

22:48

Pull-ups were band assisted with last 3 sets including a slight push with a foot.

Did 10 pull-ups before work this morning. Will try to do that often as I get up early enough.

WOD - Hang power clean and jerk

Hang power clean and jerk 1-1-1-1-1-1-1 reps

10 or so 50# cleans on curl bar for warmup

135,135,155,155,165,175,175

Struggled cleaning 175# first times caught weight 2/3 up my chest. Second clean was better but the did not get set for jerk and had to pressed it out. Neither was a complete failure but not clean lifts either.

Happy with progress here. Felt more explosive in the jerk.

WOD - Nancy

Day Late

Pack “Nancy”
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

As Rx'd

45 minutes due to interuptions with my son and friends with atv issues.
Ran and lifted outside which I liked. Moved the bar back and my hands out on the back squats. Seemed to be a stronger more balanced position for me. They still suck.

WOD - L-Pull Ups/L-Rope climbs

For Time:
The Porch:
Three rounds for time of:21 L-Pull-ups
15 ft. Legless climb, 3 ascents

Yeah right..
Damon WOD
29 Assisted DH pullups, tried to keep tucked
19 Assisted towel pullups
19 Assisted DH pullups
7 Assisted towel pullups

13:45

I really hate lack of sucess at this. I couldnt do two regular pullups at the start of this workout. I keep saying I am going to do something about pull ups but dont cuz I hate them. I really should do something.. like more pull ups. FYI I can hardly type with toasted shaking forearms.

WOD - Glute-ham Sit-ups, Back Extensions

Pack:
Four rounds for time of:
20 Glute-ham sit-ups
15 Back extensions

Damon WOD
30x1,20x3 Glute-ham sit-ups
25x1,15x3 Back extensions

15:41

18:25 on 1.28.09 and did last set regular situps and supermans
First time doing a complete wod on my new machine. Felt like the muscles were 'wadding up' during each consecutive set of sit-ups. Seemed to loosen as I did more. Put hands at waste and kept them there during situps. Back extensions did not feel the issue. Gonna hurt for days.. I can just tell.

Took weekend off so doing Fight Gone Bad instead of Nicole.

“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Wall-Ball 22,20,18
Sumo DL 16,13,16
Box Jumps 22,20,15
Push Press 17,14,12
Bike 17,16,14
Total = 253

Wow. This is one of the tougher workouts I have done. Could not breath enough after this.

WOD - Front Squats

Front squat 3-3-3-3-3 reps

155, 155, 175x2, 175x2, 165x1

Lots of pain in wrists again. Bar was comfortable on the shoulders and chest but wrists hurt severly while just holding the bar standing up. Will work on flexibility. Maybe do front squats during CFWU (when I do CFWU).

WOD - "Karen"

The Porch:
100 Wallball shots, 20 pound ball to 10’ target

as Rx'd

8:38

WOD - “Lynne”

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Pack: Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.

Damon WOD:
Five rounds for max reps of:
155# bench press
Band Assisted Pull-ups
6,14
6,10
6,7
4,6
4,6

WOD - Deadlifts and Running

The Porch:
For time: 225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 12 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

As Rx'd

20:03

WOD - Rest

I am just too tired for todays WOD. Not to mention I do not need the blow to self confidence....

WOD - Basketball

Dead after yesterday but a good workout as always. Back hurts.

WOD - "Murph"

Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

Damon WOD
Pack w/3/4 of pull-up band assisted

48:34

Althought that really hurt.. I am in far better shape than I have been in years, no question.

WOD - J.T.

Pack:21-15-9
HSPU (If you cannot do HSPU choose the hardest progression you are able to and use that)
Bar dips
Push ups

Damon WOD
HSPU knees on extension machine first set, then couch second and third
Bench dips
Push ups

I was shocked at how difficult this was. My triceps just failed for most of the second half of this workout. I dropped relatively hard onto my head half way through second set of HSPU (knees on ext. machine) which hurt a bit. I litereally did 12 pushups with on my knee for the last 6 because I could no longer do a pushup. Definetly worked some muscles hard.

19:34 I know time sucked..

WOD - Hang squat cleans, rope climbs

Pack:
Five rounds for time of:
115 pound Hang squat clean, 5 reps
15 ft Rope climb, 3 ascents

Damon WOD
Three rounds for time of:
Hang squat clean, 5 reps 115F 105x5, 105x5, 95x10
15 ft towel pull ups band assisted

Sobering. I knew I would suck at the rope/towels but the hang squat cleans really sucked too. I need to work on getting under the bar with my chest. I catch the weight on my arms and I cannot catch 115#. I finished with about 25 hang squat cleans with 45#. It is difficult to type btw.

13:40

WOD - Pull-ups, ring dips, sit-ups

Pack:
Complete as many rounds as you can in twenty minutes of:
Five pull-ups
Five dips
15 Sit-ups

Damon WOD
AMRAP in twenty minutes of:
Five pull-ups (first two sets unassisted)
Ten Bench dips
15 Sit-ups

7 Rounds

WOD - Crossfit Total

“CrossFit Total”
Back squat, 1 rep - can gain a little here I think
Shoulder Press, 1 rep - Definitely at limit. took 10 sec to lock out
Deadlift, 1 rep - need weights but close to max

215+145+310=670

WOD - HSPU, pull-ups, lunges

Pack: Complete as many rounds as you can in fifteen minutes of:
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge

Damon WOD
3 Handstand Push-ups w/knees on tall stool
6 Pull-ups first set and a half unassisted rest using band
9 Steps, Walking Lunge

7 Rounds

Pull ups are improving. I definetly figured out a position to get a good HSPU 'like' wo. Shoulder are feeling it.

WOD - Jackie

“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.

As rcvd except first 15 pullups unassisted rest with band
~18:00

WOD - 5k

Damon WOD 1 Mile

WOD - Clean and Jerk

Clean and Jerk
1-1-1-1-1-1-1

Damon WOD
1xCFWU
135,135,145,155,165(f)

Way tired and going to bed before I hurt myself

WOD - Basketball

3 hours.. tired

WOD - Deadlifts

Deadlift 1-1-1-1-1-1-1 reps

2xCFWU
I did max pullups four times each warmup set

Deadlift 1x255 2x285 4x310

WOD - Helen

“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Damon/Toby WOD
Three rounds for time:
Run 400 meters
Plate Swings X 21 (45# damon, 35# toby)
12 Pull-ups

Damon 19:35
Toby 16:15

My pullups still suck. This week I am going to start a program to improve them.

WOD - Hip-Back Extensions, Run 400 Meters

For time:
Hip-Back Extensions 21,18,15,12,9,6,3
Run 400 meters x 7

Damon WOD
For time:
65# Good Morning 21,18,15,12,9,6,3
Run 400 meters x 7

29:27 or something like that...
layed on the floor for a while with clock running

WOD - Walking Lunge, Pull-ups, Sit-ups

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups


Damon WOD
Walking lunge 100 ft.
21 Sit-ups
Walking lunge 100 ft.
18 Sit-ups
Walking lunge 100 ft.
15 Sit-ups
Walking lunge 100 ft.
12 Sit-ups
Walking lunge 100 ft.
9 Sit-ups
Walking Lunge 100 ft.
6 Sit-ups

16:56

My delts hurt really bad. More than good hurt so no pullups.

WOD - Push Jerk

Push Jerk 1-1-1-1-1-1-1 reps

65x10 WU

135,155,175,185,195,195,195(f)

First 195 had to press out to lock, second was much better, third was due to lack of squat (form). I dropped 195# on to 3x thick rolled carpet + pad and the cast weights still hit hard. It was a controlled drop but my first experience dropping in my house like that. Seriously need to clean up to get some more room, get some rubber matts and maybe purchase at least a set of 45# bumpers.

WOD - Row and Push-Press

Pack:
For time:
Row 500 meters
95 pound Push press, 15 reps
Row 500 meters
95 pound Push press, 12 reps
Row 500 meters
95 pound Push press, 9 reps
Row 500 meters
95 pound Push press, 6 reps

Damon WOD
CFWUx1
For time:
SDHP 45#x50
95 pound Push press, 15 reps
SDHP 40#x50
95 pound Push press, 12 reps
SDHP 30#x50
95 pound Push press, 9 reps
SDHP 20#x50
95 pound Push press, 6 reps
15:48

Toby WOD
400 Meters Treadmill
65# Push press, 15 reps
400 Meters Treadmill
65# Push press, 12 reps
400 Meters Treadmill
65# Push press, 9 reps
400 Meters Treadmill
65# Push press, 6 reps
16:36

WOD - Front Squats

Front Squats 3-3-3-3-3

Damon
CFWUx2
95,115,135,155pr,165pr

Toby
CFWUx1
2 min treadmill @ 12 mph - i think he should do this three times a day
45,55,65,75,80

Took a few days off. Just needed it. Front squats felt good. Focus was at the correct muscle group except for slight pressure on the wrists. Much better than last time and I am sure I can improve this more. Squat jerks I am sure helped with wrist flex.

WOD - Basketball

The two days of rest helped but I am just not as mobile as I once was. My lack of coordination is frustrating at best.

Basketball Prep..

I am, for once, resting for two days before basketball tonight. I am trying to see how much the wod have been affecting my performance. I seem to have been struggling in basketball with skill that really should have been improving with my wod's. We shall see..

WOD - Row, Burpees, Run

3 rounds for time of:
Row 500 meters
21 BurpeesRun
400 meters

Damon/Toby WOD
3 rounds for time of:
Bike 2 minutes (level 5,4.5,4)
21 BurpeesRun
400 meters

Damon 25:45
Toby 22:14

We ran on our new treadmill tonight. Worked well. Very wide for those of us that are a bit gooffy. Toby said he grabbed the handle with the heart monitor and it was 175 near the end of the work out.

WOD - SDHP, Ring Dips

Pack:
7 rounds for time of:
65# Sumo-deadlift high-pull, 10 reps
10 Ring dips

Damon WOD
7 rounds for time of:
65 pound Sumo-deadlift high-pull, 10 reps
15 bench dips

11:40

WOD - Fran

Damon's WOD
1xCFWU -squats/pullups
For time:
12-9-6 Thrusters, 95#
21-15-9 Pull ups (most box assisted)
8:13

Toby's WOD
For time:
21-15-9
Thrusters 45#
Pull ups (some jumping)
5:45?

WOD - Double unders, cleans, Ring dips, Double unders

Pack
For time:
45 Double-unders
95 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Damon + Toby WOD
For time:
45 Tuck Jumps
Squat clean, 45 reps
Damon-25x95, 20x65
Toby - 45x45
45 Bench Dips
45 Tuck Jumps

Damon 18:03
Toby 11:13

WOD - Deadlifts

Deadlift 1-1-1-1-1-1-1 reps

Damon WOD
1 cfwu
275,285,295,305,310(pr),310,310
May be able to do more. Have to buy more weights. The reverse grip and wod have elimated the issue I had with grip. Thanks Rick.

Toby WOD
1 cfwu
185(f),3x95,185(ugly),2x135,185,205
Toby is working on form. He will improve just with form practice. 205 was definetly approaching his strength level.

WOD - Cindy or

Pack:
AMRAP in 20 minutes:
3 Pull-ups
6 Push-ups
9 Squats
or
AMRAP in 12 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Damon WOD
AMRAP in 20 minutes:
3 Pull-ups
6 Push-ups
9 Squats

11 rounds + pullups

Toby WOD
AMRAP in 12 minutes:
5 Pull-ups
10 Push-ups
15 Squats

5 rounds

Toby said his legs felt weak. Finally some response. I am considering suggesting he not scale the wo except for weight. I wanted to believe I was in better shape but that is probably very unrealistic.. lol.

WOD - Row, Sumo Deadlift Highpull, Pull-ups

Pack:
AMRAP in 15 minutes
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Damon WOD
1xCFWU
AMRAP 15 minutes
20 Box Jumps
Sumo deadlift highpull 95#x15
Pull-ups 15 reps

2 2/3 rounds.

Pullups killed me on this wod. The second round of pull ups alone took me over 5 minutes. These were box assisted as I feel I can get the best improvement from this method. Need to force the shoulder movement more in the high pulls as my arm worked harder than my shoulders did. I messed up the # of reps on the sumo lifts but seemed to be plenty of excercise for me.

Toby WOD
AMRAP 15 minutes
20 Box Jumps
Sumo deadlift highpull 50# 15 reps
Pull-ups 15 reps
3 2/3

Toby then road stationary for five minutes

Toby did as many unassisted pull up reps as possible with a door bar and then did jumping.

WOD - Shoulder Press, Push Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Damon WOD
2xCFWU
Shoulder press 1x 115,115,125,130,130
Push press 3x 130,135,145,155(pr),155

I did not do push jerk due to sharp pain in left forearm again/still. Kinda feels like a shin splint in my forearm/elbow. Concerned about injuring it more.

WOD - Basketball

2 1/2 Hours of basketball. Could hardly walk. Tomorow will be rest day.

WOD - Back Squats

Back Squat 5-5-5-5-5 reps

2xCFWUx10 w/o squats

Damon 115,135,155,165,165

Toby 45, 65, 70, 45, 45

Toby had trouble with the bar causing pain to a bone that sticks out near the base of his neck. I had never noticed the bone but it is very pronounced and I understand why he had trouble. I told him lots of pull ups to build muscle around it. He can squat much more.

I am considering buyin 45 rubber weights so I can ditch it. I would have done 175 if I had the security of being able to drop the weight.

WOD - Missed

Missed the wod for the 2/2/09 because I didn't get home till 12:15. Ironic really because I was looking forward to it for once and Toby was excited.

WOD - Kelly

Pack: “Kelly”
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Damon and Toby's WOD
2 x CFWU x 10
Three rounds for time of:
Stationary Bike 2 Minutes
30 'Box' jumps, 2 steps
30 Wall ball shots - 'toss' weight up and catch Toby 10#, Damon 25#

Toby 14:30, Damon 16:21

Toby thought it was pretty easy. Will work on that.

WOD - Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Damon's WOD:
2xCFWUx10 no pullups

2 min stationary bike
7 band assisted pullups
2 min stationary bike
4 band assisted pullups
2 min stationary bike
5 band assisted pullups
2 min stationary bike
3 band assisted pullups
2 min stationary bike
6 band assisted pullups
2 min stationary bike
3 band assisted pullups
2 min stationary bike
3 band assisted pullups

I used everything I had to get pullups. Moved my foot up a band, pushed off floor, pushed off wall etc. I just don't feel any stronger doing pullups. Right forearm/elbow is on fire again.

WOD - Cleans, Dips

Pack:
21-15-9 reps of:
Clean 135 pounds (scale the weight to 95-115# for men)
Ring dips (If you can’t do ring dips do 2X the bar dips)

Damon's WOD
21-15-9 reps of:
Clean 95 pounds (had lots of pain in forearm, hence low weight)
Assisted bench dips (32,22,14)

11:12

Left home 5am yesterday got home 12 pm No WOD
Missed Saturday and Sunday due to extended partying..
Just haven't felt real well for a week or two.

WOD - Glute-ham Sit-ups, Back Extensions

Pack:
Four rounds for time of:
20 Glute-ham sit-ups (Limit ROM unles you are accustom to this movement)
15 Back extensions

Damon's WOD:
Four rounds for time of:
20 Glute-ham sit-ups (swiss ball)
15 Back extensions
Last set was regular situps and supermans

18:25

WOD - Walking lunges, Burpees

Pack:
5 rounds
25 # barbell overhead walking lunges 50 feet
21 bupees

THREE rounds
25 # barbell overhead walking lunges 50 feet
21 bupees

I have not felt well and laid down last night as soon as I got home. Did this wo this morning under duress.

20:20

WOD - Basketball

Played basketball for 2 hours. Back was extremely sore.

WOD - 400m, GH situps, Deadlift

Pack:
Five rounds for time of:
Run 400 meters
15 Glute-ham sit-ups
185 pound Deadlift, 15 reps

CFWU 1x10

FOUR rounds for time
Stationary Bike 2 minutes
15 Glute-ham sit-ups
(first 3 rounds were GH on swiss ball, last round 3GH, 20 abmat)
185 pound Deadlift, 15 reps
started with 205 (1st round), last three rounds 185

Hated to quit but I would have passed out. Tough workout.

29:12

WOD - Hang power cleans

Hang power clean 1-1-1-1-1-1-1 reps

CFWU 10x2
Used 45# bar on overhead squats, tried to touch floor.
Reread sampson stretch and doing this right now. Like this stretch now.
Purchased 72cm Swiss Ball and did back extensions on it (this felt really good in my back)
Used band for pullups. 7,6 Need more band....

135,155,165,175(f),175(f),170(f),165

A little disappointed with 170 but with form improvements I can get it. Not getting low after extension and trying to catch bar with arms not at chest. Last time we did these had some pain in left shoulder. Next day neck was really sore. Had same pain tonight. Also on one of the 175 failure right forearm hurt a little. Not complaining, just keeping notes.

WOD - 10k

Pack: Run 5K

Stationary Bike 30 min.

WOD - GHD sit-ups, HipNback extensions, Thrusters, Pull-ups

Pack:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

Damon:
20 Ab Sit-ups
10 50# Good Mornings
75 pound Thrusters, 20 reps
30 Box Pull-ups

20 GHD Sit-ups
20 50# Good Mornings
75 pound Thrusters, 15 reps
20 Box Pull-ups

30 GHD Sit-ups
30 50# Good Mornings
75 pound Thrusters, 10 reps
15 Box Pull-ups

31:51

I think thrusters are an extrememly aerobic/cardivascular excercise. After first set I was struggling for air. I still am struggling the most with pull ups. I built a real pull up bar and the difference with full arm extensions (previous bar was in doorway only 6' 7") is like starting over. I pushed hard tonight. Probably my most intense workout yet.

WOD - Overhead Squats

CFWU x 2 no air squats or dips (6 dead hang pullups PR)

Overhead squat 3-3-3-3-3 reps

95(f),65,75,85,95(f)

Not stable. Cannot maintain balance and get to bottom of squat with 95#. Will concentrate on form during warmup now that I understand lift. Maybe use 45# bar during CFWU?

WOD - Power cleans, dips

1 x CFWU no dips or squats

Pack:
For time:115 pound Power clean 15 reps
30 Ring dips
115 pound Power clean 12 reps
24 Ring dips
115 pound Power clean 9 reps
18 Ring dips
115 pound Power clean 6 reps
12 Ring dips
115 pound Power clean 3 reps
6 Ring dips

Used 125#
Subbed bench dips for ring dips

17:53

WOD - Virtual Shoveling, Pullups

Pack:
For time
25, 20, 15, 10 rep rounds
Virtual shoveling (15#)
Pull-ups (Mostly box)

14:51

I tried box style pullups. Although I will need to work on form, I like the feeling of doing the pullup much better than the jumping one. I think I feel more workout in my arm for sure.

I should have put 20 or 25 on shovels.

Don't get me wrong... MY FOREARMS HURT!!

WOD - 5k

1 rep CFWU x 10 (5 pull ups)
20 min on stationary bike
5 pullups

WOD - Front Squat

CFWU
2 rds of
10 sec l & r Samson Stretch
10 - Overhead Squat with broomstick
10 - Sit-up
10 - Back-extension (supermans)
5,4 Pull-up
5 Bench Dip (straight legs)

Front Squat 5-5-5-5-5 reps
95, 115, 135(f), 45, 95, 45

Just not flexible enough in the back. Lighter weights helped but even with just the bar struggled maintaining vertical back and elbows. I am sure with time this will improve.

5 pullups for good measure to finish

I am thinking of putting pullup bar in a convenient doorway I walk through relatively often. Saw the tip somewhere in the crossfit forums. Every time you walk through you do a few. Wonder what my wife will think of a pull up bar in one of her doorways?

WOD - Pullups

1st rd : 5 regular, 3 Kips (horrible)
2nd rd : 2 regular, 8 Jumping
3rd rd: 8 Jumping
4th rd: 6 Jumping
5th rd: 4 Jumping


I hate pullup days. I just suck at them. My goal is to do at least five regulars at beginning and end of each WOD where appropriate. I dont feel productive when I jump up and can no longer hold myself up on the bar, hence stopping at 5th round. In all my history I do not remember working this muscle group much.. guess that is obvious.

WOD Basketball

Played basketball for 2 hours. Absolutely no legs. It might have something to do with last nights workout.

WOD January 6th - 400m, HSPU, Rope climb

Pack:
Complete four rounds for time:
Run 400 meters
125 jumping jacks and 50 jump ropes
8 Handstand Push-ups or 15 HSPU progressions
15 HSPU progression - knees on back of couch
15 ft Rope Climb, 1 ascent or 3 Beginner Rope Climbs
3 beginner rope climbs - knees bent lay down pull myself up to vertical with rope

23:35

Treadmill is shot so I subbed jumping exercises, calves burn. Confident I did some good with the HSPU progression. Shoulder were at fatigue both the last sets. Not very confident with the rope climb. Hands are just not strong enough. I braided some rope I had to make a rope which seemed too smooth. Definitely need to work on the rope climb. My arms are completely toast.

January 2009 Crossfit

Pack:
With a continuously running clock do one 95 pound Clean and Jerk the first minute, two 95 pound Clean and Jerks the second minute, three 95 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.

8 full rounds, did 8 on 9th.