Jeeps are Rescued

Squat
3-3-2-1-1

135-225-315-365-375

Pull Ups
3-3-2-1-1
BW-45-90-115-125

Happy!

Weighted Pull ups & WOD Playlist

CFWU x 3

Weighted pull-ups 1-1-1-1-1-1-1 reps

45-70-80-90-100-110 (fail)-105-105

this is a new PR by 20ish lbs.

Finished with Handstand practice and pull ups. I did about 45 secs of handstands and then 5 pull ups. I did this 6 times. Each time I used a different grip. Did some push ups just for fun and I skipped. Starting to get the double under consistently. It reminded me of the times I would just workout and do the WOD and then a lot of other stuff after just because.

Observations:

Today for lunch I had a bowl of Zone chili with a few whole wheat crackers and 1 liter of water. Why I mention this is because when I was at the gym I was full of energy. I had my music in my ears and I was dancing around like a fool (I was the only one in there). I had a great warm up and thought I would really have a good WOD.

I looked at Pat's blog and saw he had 110lbs. So I was motivated to really get a heavy pull up. And I also tried a new way to hold the weight. Usually I use a backpack. Today I used a weight belt and some 1 inch webbing with a carabiner. It seemed a lot easier to control the weight.

For those who care. Here is my play list for the gym:

Drowning pool- Bodies
Stevie Ray Vaughn - Crossfire
Rammstein - Du Hast
Outcast- Hey Ya
Diddy- Nasty girls
Maverick's - From hell to Paradise
Ludacris- Move bitch
Guttermouth - Can I borrow some ambition
Eminem - Shake that ass for me
Black Eye Peas- Hey Mama
Black Eye Peas - Let's get retarded
AC/DC - It's a long way to the top if you wanna rock and roll
Andrew WK - It's time to Party
Andrew WK - I get wet
Nazareth - Messin' with a son of a Bitch
Dope - Die motherF&%ker
Michael Andrews - Mad World
Beastie Boys - So whatcha want

There is more but too lazy to type them.

Ass not broken. Just a Bruised Ishium. (Ass bone)

Have been restricted to upper body PT by the medical staff at the base.

CFWU x 2 Limited ROM on OHS, no sit ups.

Weighted Pull ups and Dips only

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

Dips
5x10

Fun WOD with my Bro

A well thought out WOD by Mike. Challanging and fun at the same time. Seems to be a theme with this Crossfit stuff!

CFWU x 3 (mod for less pull ups)
Pull Ups
1-1-1-1-1-1-1
45-70-90-90-70-70-70
Mike assisted me with the 90's. Was hoping for a higher number. Oh well.

400m
15x45lbs Swings
25 20 inch box jumps
800m
15x45lbs Swings
25 20 inch box jumps
1200m
15x45lbs Swings
25 20 inch box jumps
800m
15x45lbs Swings
25 20 inch box jumps
400m
15x45lbs Swings
25 20 inch box jumps

Weighted Pull Ups

New Warm up x2

Pull Ups

1x 35lbs
1x60lbs
1x 70lbs
1x 70 lbs
1x 45 lbs
1x 45 lbs
3x 20 lbs
5x unweighted

hand stand push ups

3-5-5

l-sits total 30 secs