This looks like a great facility.
Run 1 mile
21 - 15 - 9
Dumbbell Snatch (35lbs each arm)
Knees to elbows
13:22
The run felt really good. I seem to be starting the run too slow. Today I ran the mile in 7:03. I think I can really cut that time down. However, I have to keep in mind that I have a WOD to complete after too.
"Prisoner of War" Modified
50 KB Swings
100 Thrusters (45lbs)
100 Push ups
50 KB Swings
100 Pull ups
100 Sit ups
50 KB Swings
27:01
The Thrusters, push ups, KB Swings, Pull ups, and the sit ups killed me.
The Rx'd WOD called for 400m Run. I forgot my shoes so I did the swings.
CFWU x 2 15 reps except push ups and dips
5 Rounds of
Max ring push ups in 1 minute
Rest 1 minute
Max ring dips in 1 minute
Rest 1 minute
55-45-36-38-35=209
25-25-25-25-25=125
Subbed Regular push ups and dips. Didn't take my rings this morning.
CFWU x .5
"Running with Angie"
100 Pul ups
Run 1 mile
100 Push ups
Run 1 mile
100 sit ups
Run 1 mile
100 Squats
Run 1 mile
48:04
Thought I could do it in 45 but no way. The running is coming along well. I started off at 8:30/mile and finsihed with 7:14/mile. I felt really good during the running.
Last night I found a callus shaver in the bathroom. It has turned out
to be the greatest piece of CrossFit equipment I have. After the shower
my hands were all wrinkly and my calluses were puffy. I thought what a
great opportunity to test out the shaver. It took some getting used to
trying to figure out the angles and how long the blade should be.
In about 5 minutes my hands were completely clean and all the calluses
were gone. My hands are now perfectly level with no hard spots. I am
looking forward to using these new hands for some kipping pull ups.
Moral of the story?
Right tools for the job.
45lbs
10 Hang Squat Snatch (HSS)
65lbs
8 HSS
2 Overhead Squats (OHS)
75lbs
6 HSS
4 OHS
85lbs
4 HSS
6 OHS
95lbs
2 HSS
8 OHS
115lbs
10 OHS
This one was not too bad. I should have gone heavier with this but did it as Rx'd.
CFWU x 2 Started doing 15 reps of each exercise now.
"Frelen"
21 - 15 - 9
Thrusters (95lbs)
Pull ups
Kettlebell swings (55lbs)
Run 400 meters
17:11
This kicked my ass from the first Thruster until the last step. I was completely gassed. I think this was my most difficult WOD to date. Not that the WOD itself was too menacing but it rocked me. I had wicked cramps. Ouch!
No energy for handstands or anything except go home.
"Ryan"
5 rounds for time of:
10 Wall Ball (12lbs ball / 10ft target)
20 GHD Sit ups
30 Push ups
40 Squats
Run 400 meters
22:28
Handstands before and after. Nothing exciting to report.
Did this one with my Brother. It was nice to have company.
Going camping tomorrow until Sunday. I will still try and workout but will not be able to post until Sunday.
Have a great weekend everybody.
G
CFWU x 2 Subbed OHS for Snatch
On the minute Pull Up Ladder
Notes:
Start a continuous timer for 1 minute. When the timer goes off do a pull up ladder, where the first minute you do 1 pull up, the second minute 2, and so on, until you cannot complete the number of pull ups in the minute. You can break the larger sets up, as long as you finish the set in the minute.
Got 18 mins
Forearms were on Fire.
Practice Handstands for 25 mins.
Got 3 Freestanding HSPU in a row. Very Happy.
Me playing with Amy's new Boat on Fanshawe Lake.
CFWU x 2 Burgner WU x 1
Subbed medball cleans for OHS
"Connor"
Max Rounds in 20 minutes with 65 lbs of:
5 Deadlift
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
Each round is completed from beginnning to end without setting weights down.
15 rounds with 5 seconds left.
Push Press was the first thing to hurt. Soon after that the squats started to smart. Was a sweaty beast after words. Didn't feel like doing much of anything after except laying down.
This just had to be revisited!
CFWU x 1
50 - 35 - 20
Deadlift (135lbs)
Knees to elbows
Box Jumps
14:11
Used the vibram fivefingers for this one. They are so awesome. I love them. My right foot felt like it was falling out at the heal on the box jumps. I tightened them up and good to go.
I was lazy the first round and took too many breaks. Smartened up for 2nd and 3rd round.
Overall happy with WOD.
PS.
This is a quote from Mark Rippetoe. The leading expert on the slow lifts within the crossfit community and most lifting circles.
"The vast majority of my members learned a while back that the best way to keep their shoulders healthy was to press and bench press in equal doses... Here, benching is just another exercise, not the absolute measure of personal worth it is in some circles, and the noise level is commensurate with this more balanced, peaceful, logical worldview."
This is why my chest and triceps are so sore today. Not enough Balance. The bench press is an effective lift when done in moderation and not as an absolute measure of strength.
More from Mark. Courtesy of Cadenceout!
http://cadenceout.wordpress.com/
My FiveFingers came in today. They are difficult to put on because I have a baby toe that is all messed up. It doesn't really exist. So I have to really pull on the toe to get it in place. Went for a little run and they feel good. I will be sure to start slow with them so not to hurt myself.
CFWU x 1 and some walking lunges and skipping
1 mile run
50 24 inch box jumps
50 Pull ups
50 parlette push ups
100 single unders
1200m Run
35 24 inch box jumps
35 Pull ups
35 parlette push ups
70 single unders
800m Run
20 24 inch box jumps
20 Pull ups
20 parlette push ups
40 single unders
I really thought I could do well on this one. It was definatly a challenge to do box jumps after the run. Then have to run after the skipping. Calf intensive.
43:27 Not happy with the time.
