Very Sweaty 120 Pull ups

For time:
Run 800 meters
40 L pull-ups (10 L Pulls 30 Regular)
Run 800 meters
40 Strict pull-ups (some jumping)
Run 800 meters
40 Kipping pull-ups

27:43


This was very hard. The pull ups were the hardest ever.

Rest day Lawn Watering. Parker VS Sprinkler

This is what it is like to have a Chocolate Lab who can't get enough of the water.

500m Run

CFWU x 3 (PU 10-7-10)

4 rounds for time of:
Run 500 meters
25 Back extensions

15:48
This one kicked my ass and the dogs ass as well.

Linda

My stat:
171lbs

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (205LBS)Should have been 255lbs
Bench press: body weight (155lBS)Should have been 170lbs
Clean: 3/4 body weight (115LBS)Should have been 135Lbs

Set up three bars and storm through for time.
24:38
Was on my own tonight so I didn't max out on the weights.

Good Training link

Marathon Training Program

forgot to post

5 km Run
22:01
Was a good run. Thought I was going like Flash Gordon on the way back but was 10 seconds slower. Legs are a little sore. I haven't run that far in over 2 years I bet.

Canadian Forces are leading the Way!

This is the CF's CF! As you may be aware (or not) the Canadian Forces are fully into crossfit. Check out this link and you will see what I mean. Spend some time surfing around and there is some great simple stuff there that we can use everyday. Also it doesn't hurt that Nicole demonstates the movements.

http://www.crossfit.com/discus/messages/3499/44948.html

You may have to cut and paste. That was painful.

100th post!

CFWU x 3

Push Press
3-3-3-3-3
135lbs

15-9-6
95lbs Thrusters
Pull Ups
5:05

TGU
2 x 40lbs
2 x 50lbs
2 x 60lbs

I came across some great info today on the Zone. Very Helpful for beginners. Follow the link and get your reward.
http://www.crossfit.com/discus/messages/23/44922.html

Helen

"Helen"

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

13:29

good Workout. Time could have been better. Too much distance between events for an accurate time. If I want a better score I will have to do this at home with a dumbbell in the garage. I guess that is always true.

FGB

CFWU x 2

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)25lbs Thrusters subbed
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)Up right Rowing 45 lbs subbed

2 WODs. Murph and something else!

Today was a good day. When I saw the WOD on Crossfit I knew that today was gonna be a Murph attempt.
Finished at 4pm
1 Mile Run
20 rounds of
5 Pull ups
10 Push ups
15 Squats
1 Mile Run

Had a new PR:
34:34

Then went to Dave's for the Thursday 6pm Group WOD.

It was a crazy one but fun. It looked something like this:

Med ball Cleans (55lbs)
Mountain climbers
Kettlebell side throws
KB swing throw (55lbs)
KB Back throw (55lbs)
Wheel Barrel with Partner
KB Push throws (55lbs)
3 (each side) TGU's (55lbs)
50 squats
40 squats
2x 50 m Sprints

There was no numbers to do just work until told a new movement.

WOD lasted 20 mins.