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.