Running

CFWU x 3 Pull ups were really good.

1 mile run
200 push ups
1 mile run

Stretching. Not been eating really good or getting good sleep. Really affecting recovery.

Cindy VS Murph

if you can get a finger on it you can climb it. (even Drunk)

CFWU X 2

Cindy

20 rounds +5 pull ups.

It is interesting to see how Crossfit done in different ways increases work/effort/pain. For example yesterday I did Cindy which worked out to be 100 pull ups , 200 Push ups, and 300 Squats. This only took me 20 mins. Now if I add the running that is needed for Murph and give myself a very slow time of say 10 mins per mile that gives me a total time of 40 mins. The last time I completed Murph it was 48 mins and I had way better times on the run then 10 mins. I guess my interest is that doing 100,200,300 consecutive is killer while breaking it up into managable sized pieces really changes the work out and tests different systems.

Group WOD

CFWU x 3 (little slow due to new comers learning) I Hope that they love it as much as I do1

4 Rounds for time

50 squats
400m

Wearing 15lbs body armour.

13:50

Sore today. Have some nice pictures coming of my walk home from Tim's night of drinking.

Fun

CFWUx2

1 Mile run
100 Pull Ups
1 Mile run
wearing 20lbs

10-8 HSPU

Crazy WOD all over the place

CFWUx2

I went to the sports field and hung my rings up for the WOD. Arms were shattered still so I did

Four rounds for time of:

5 Muscle-ups (Subbed Jumping)

50 Squats

Forgot to keep time. Wasn't very fast though.

Did some running around the track mixed with jumps up the bleachers and stuff like that.

Also sprinted 50m did 20Push ups sprint 50m 5 pull ups for a total of 4 times. Ring Push ups and some more running around the track.

Didn't keep time and I think that I should have. Worked out for about 30 mins.

10 Muscle Ups

got my Muscle ups and now I have to start working on the handstand stair walking.

Up in Bala had a little wod

cfwu x2

400m with 30lbs
400m no weight
10 assisted ring pull ups
20 push ups
30 squats

6 rounds

Some pulls ups and push ups and squats I had the weight on my back. Some I took it off for. Didn't want to kill myself.

New Workout Partner

Had a good workout with Cor.

CFWU x3

20 x 25 lbs ammo can swings
10 x 20 lbs Manmakers
3 Rounds for time

Cor 16:38

Then did 9 Consecutive Muscle Ups. Almost at 10. Next Week!

non scheduled rest day

Taking a break after Murph and the muscle ups. A little sore.

Murph

Murph

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.

48:51
(No Weight)

Oh ya and 8 consecutive Muscle ups. No Big Deal!

Weekend WOD

Not really a workout but....

Sat 12 May
Presence patrol
10km with 25-30 lbs

Sunday 13 May
Deliberate attack

The Day After

CFWU x 3 Good times

6x3 50lbs Pull ups

HSPU

11-10-10

Run 1 Mile

7:40

First Group Wod

today was the first group workout!

Fight Gone bad

which consists of 3x5min rds with 5 exercises each are done for one min
wallball 10lbs @10ft (sub)
Deadlift highpull 75lbs
Boxjump 20"
Pushpress 75lbs
Skipping (5 single unders, or 2 DU's are one point) (sub)

all are counted by reps except the last...

270

Was happy with my score but it needs work.

Row

CFWU x3

Rowed 10000m
42:45

White Water Blues

For time:
50 Box jump 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35Lbs DB)
50 stepsWalking Lunge,
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
50 Double unders (tuck jumps)
26:23

20 Seconds faster then last time. Did the 50 knees to elbows consecutive this time and think that slowed me down a bunch. Thought I would have done better as the last time I did this was over a month ago. It just shows that I haven't been focusing on eating and sleeping.

OUCH!!!

CFWUx3

5x10 30lbs Pull Ups

5 rounds of

5x 30lbs ManMakers
5x Pull ups

then...

Tabata Glut-Ham Sit ups (score of 6)

5x HSPU

Killer!

Heavy

CFWU x 3

Dead Lift
225x3, 245x3, 265x3, 295x3, 225x1

HSPU
5-10-5

2x20 Glut-ham Sit ups

I was happy with 10 HSPU in one set.