MURPH!

What a great day. Thanks to all the people who showed up! Excellent effort by everyone. Raised a bunch of money for the CDS Military Family Fund.

"Murph"
For time:1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

44:28 with 20lbs of Body Armour (did all reps before moving on to next excersise)

Will post the times of the whole group later when I have the sign in sheet.

Drink WATER!

http://sportsmedicine.about.com/cs/hydration/a/aa041103a.htm

Start Now to hydrate. You should be peeing every 30 mins.

Monday Warm up

Better Pic of Bar

CFWU x3

10 x 45lbs OHS

10 Push Ups

15 V Snaps

5 Muscle Ups

10 sec Samson Stretch

1.5 km Light Jog

20000M For time

CFWUx0

Fanshawe Lake Conservation Area
20 000m 1 rep for time:
4:46

Amy and the dog went with me. Had a great time. The 110lbs Chocolate Lab slowed us down.
Pics to Follow

New Pull Up Bar YAHOO!

For some reason the pics are fussy. Have no idea why. Just figured it out. Had it set to digital Marco.

10ft long and solid as a rock!

Amy's new pull up Bar

Taking a few days off to rest my soul. This is the Pull Up Bar that will be installed at Amy's place very soon. This was inspired by Brian Vandewettering who has been gracious enough to assist me. Thank you

Painstorm

CFWU x 1

After 6 months of crossfit I just completed the worst WOD I have done to date.

From the simple minds at Brand X, one simple movement:
For time:
45# Thrusters, 500 Reps

45:59

Cannot drive. Can't hold the clutch in long enough before my leg starts to shake. Gonna go die now!

Not a WOD Post

Just read this and got to thinking. Sounds like us. (BrandX Message Board)

This may sound rude, but I have to be honest. I took my teenage son and some of his buddies to see "300" last week. On the way home, they were talking about how impressive the actors' physiques were: cut, fit, they mentioned 12-pack abs. My comment to them was, I'm not impressed by someone who has a personal trainer barking at them and a personal chef cooking for them and gets paid to work hard and can write off said expenses. What impresses me is the guy or gal who goes to work all day or cares for kids and a home all day and then shows up at the gym, tired from the stress and demands of the day, and still kicks the crap out of workouts like these. Our men & women do workouts like these all the time-all year long, not for a brief period of time to facilitate a huge salary and media attention. Our men & women do it because they should, because they can, and because they can't help but do it. It becomes part of who they are.

Hands be Gone

CFWU x 1

10 min Run
100 Pull Ups 10 mins

20 lbs of weights

no longer have hands with skin on them.

getting tired

CFWU x 1

1 Mile Run
200 Push Ups
300 Squats
1 Mile Run
20lbs vest and Camelbak
32:55

Squats were very painful.

Pull ups

CFWU x 3 - Pull ups (new one)
10 x 65lbs OHS
10 x push ups
10 x knees to elbow
10 dips
10 x Good mornings
10 sec Samson
(looking for feed back on warm up. Suggestions?)

Pull Ups
21-13-10-6

(Dead Hang on 2 inch square bar. Some jackass was taping his knees to do 1 rep of squats so I couldn't use the regular Bar)

2x2 Turkish Getups 55lbs

Group Dynamic and its Motivation!

no CFWU x 3

30-20-10 wall Ball
30-20-10 Ball Slam
200-150-100 Skipping
30-20-10 Box Jump

12:44

CrossFit Convert

Have another one who would like to adopt CF as a workout style.

Worked out with Tim and Aisha McPhee today it was a fun although hot WOD.

CFWU x2
4 rounds for time:
400m Run
50 Squats

12:45

Did it at Aisha's pace. I think she will be one of the better CF athletes. Hope she continues with it. I am sure she will see some great gains.

Upper Body

CFWUx3 (-10 pullups)

1x 95lbs
2x 70lbs
2x 70 lbs

5-4-3-2-1
35lbs Pull ups

200 Push ups
40 Pull Ups
9:17

5 HSPU

Stretching

Back Squats

CFWU x 3 (the ususal)

3-3-3-3-3 Back Squat
135lbs-205lbs-225lbs-245lbs-245lbs

5-4-3-2-1

25lbs Manmakers
Pull ups

Tabata Squats

7 HSPU

500m row 1:38

Was a wierd Workout. Just wanted to burn some steam so kept going. It was wierd though. After tabata squats I had a PR on row even though my legs were on fire but only 7 HSPUs. I can do a lot more then that. Oh well.

Thurdsay WOD

CFWU x 3

30 V-snaps
5x 10sec Superman's
Farmers walk 100ft
50 Ball slam
40 ring push ups
100 squats
20 handstand push ups
30 box burpies
100m fireman's carry

Angie with Weighted Vest (15lbs)

Worked out today at the school where Murph is gonna be. I think it will be a great location. The pull ups bars are a little thick but nothing a crossfitter can't handle. So pumped for this workout!
CFWU x .5

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Wore my vest for this one except sit ups, lack of ROM.

18:58

Forgot to add that I ran 1 Mile with vest as well. 7:58

BW Bench Press and Row

Weighed myself last night at the gym and it was a surprise. 168lbs. I started this game at 196lbs on Jan 10 2007. So I think that it is working. Just have to get my sleep and H2O and tune my eating and it should all come together.

CFWU x 3 (Good ones)

3 rounds for time

500m Row
30 Bench Press 145lbs

14:41.44

This is a 3:20 improvement from last time. Started with less weight no spotter.

Lazy

CFWU x2 (half Assed)

30 Muscle Ups

6:47

Diet, H2O, and Sleep. These are the things to focus on. Screw the WOD!

Full Moon!

Daves infamous WOD.

little warm up but not too much...

the WOD:

50 squats

400m carrying a 45lbs plate (any way)

50 push-ups

400m carrying 2x35lbs plates (any way)

50 tuck jumps

400m carrying 100lbs plate any way

50 squats

16:32 ish

Had a bit of a collision with a 100lbs plate. Opps.

Lessons learned!

Silly mistake

CFWU x 3

4 rounds for time

500m row
50 Wall Ball

24.34

After completing this WOD I learned that it was only to be 3 rounds for time. I was smoked after this one. Nest time I will pay more attention to the details as taught.