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.