"Nate <http://www.crossfit.com/mt-archive2/003348.html> "
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups *6 pull ups + 6 Dips
4 Handstand Push-ups
8 2-Pood Kettlebell swings *1.5 pood
13 rounds + 6 and 6 + 4 HSPU
What is your favorite book?
Mine is Kane and Abel or Rainbow 6
Picture of Parker for you Mom!
CFWU x 2
3 Rounds
15 wall ball, 12lbs
50 Skips
3:13
3 Rounds
10, 1.5 pood swings
20, 1.5 pood snatch
didn't time.
Handstand practice 10 mins. I used to think that it was all in the shoulders, hands, and arms. Stomach and legs and back are very important. Practice practice.
These were not stellar efforts. I am just seeing where I stand with my bummed knee. Things seemed to go well. After each workout I am medicating with anti inflammatories.
I am happy with the progress so far. Hope this keeps up because I am having fun with it again. Looking forward to CFHQ WODs as RX'd.
CFWU x 1
3 rounds
20, 20 inch box jumps
20 pull ups
Didn't time it because I forgot to start the watch. Had that coughing feeling after. Knee felt okay during but I am going to take Ibuprophin to stave off any swelling and pain.
10 mins of handstands. Had some good success today. Flexed my core and pointed my toes to have good form. It was easier to stay inverted this way. Will try that again.
CFWU x 0
Today Pat B. and I spend 8 hours in the bush with 4 chainsaw, a maul, a tractor, and one crazy dog. You guessed it Parker! Parker had to spend most of the day in the truck because he was trying to bite the chainsaw while it was being used. I thought after awhile he would give up and get bored. Nope. He had a one track mind.
MUST! EAT! CHAINSAW!
After some initial issues with getting the chainsaws to work we began felling tree after tree. I think 12 in total. The largest being about 20 inches in diameter and the smallest being roughly 6 inches.
I think we have about 6-7 cords after one hell of a day. I will be a sore boy tomorrow. I have no idea how to put into WOD format but I did a lot for one WOD.
Shower, food, SLEEP!
PARKER THE WONDER DOG!
CFWU x 1 with walking lunges
Push Press
5-5-5-5-5
95-115-135-135-135
Handstands 12 mins. Tried to incorporate HSPU's for the last 5 mins.
CFWU x 1 subbed walking lunges
20 1 pood snatches
20 1.5 pood snatches
25 push ups
20 pull ups
25 close hand push ups
20 pull ups
10 TGU's
15 mins of Handstands.
I am going to have to get some professional assistance with handstands if I am going to improve from where I am now.
IF YOU HAVE KIDS WATCH THIS
Crossfit Warm Up x 2 Subbed lunges for OHS
10 Rounds for time:
5 Pull ups
10 Push Ups
2:13
For time:
50 Back Ext
50 Sit ups
3:17
TGU
2 Per side per weight
.5 pood - 1.0 pood - 1.5 pood
25 Pull ups to finish
10 mins of handstands. I started to mix up the hand width to see if
this has an effect on my duration inverted. Nothing to report on that.
I had a lot of fun in the gym and I am getting back that feeling of
"wanting" to attack a WOD. I didn't do very much lower leg stuff today
but my knee is still tender. I just want to get back at it full speed.
CFWU x 1
.5 Angie
50 Pull ups
50 Push ups
50 Sit ups
50 Squats
5:58
Today I wanted to test the knee. It has been feeling better with only
mild discomfort after working out. I think the level of activity today
was at the threshold of comfort/intensity. My lungs were definitely
feeling it today. I it is obvious to me that I have been out of touch
with fitness for the last few months.
Today I was reading on the CF website a thread about "the truth about
Crossfit" written by someone at T-nation. There was some great ideas
and acceptance by most of the CF cult. However, Coach himself got into
the mix and was like a rabid dog. There are very few times that I have
read his posts where he goes off on someone for their lack of
understanding, experience, education, etc... I was confused as to how to
take it. It was funny and I liked the conflict of Coach defending is
system. I think though that coach only posts when he is having a bad
day and uses the forum to vent his frustrations.
http://www.board.crossfit.com/showthread.php?t=38880
If you care to read!
CFWU x 1
3 Rounds For Reps
155 BP
Pull ups
10-12-12
25-25-25
Leg extentions as per Physio
30lbs x 15
High Pulls
1.5 pood
25
I almost didn't get to the gym today. I was being lazy again. However, as I was leaving work I decided to go. As I got to my car I forgot to bring shorts. I was tempted to turn around and head home. After all you can't workout in jeans. Well I did. I got some funny looks but I did it anyway. Such a rebel.
Where's Pat?
CFWU x 2 did OHS this time
J.T
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
9:30
Over 1:15 past my PR. The HSPU's were the hardest part for me today.
I almost dodn't go to the gym today but I remembered Pat giving me the gears to get back at it so I went. Thanks Pat. I needed that.
CFWU x 1
I added leg extensions in the warm up as per Physio rehab.
Pull ups
50 in one set
50 push ups
13 mins of Handstands
20m Handstand walk
I had an objective of doing 50 pull ups today. The hands were the
weakest part. No tears or blisters. That is good. However, at 35 my
mind started to tell me to just get 50. Once at 50 I just dropped off
the bar. Should have tried more.
