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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.

Angie .5

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!

Better heads prevailed

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?

JT

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.

Pull ups PR & Handstands

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.

Pull up PR (41 consecutive)

CFWU x 1 Back has lost a lot of flexibility

For time:

100 Pull ups
100 Push ups

12:27

First set was 41 consecutive followed by 10's. This really slowed me down on the other stuff because I was totally beat after.
Push ups were in 25's.

Followed by:

50 Back extentions
30 high pulls
5 mins handstanding

Lynneish

CFWU x 1 (starting to add some lower leg stuff - did squats)

4 Rounds of
BW Bench Press
Pull ups
175-175-175-175
30-20-20-20
After I got off the bar I thought I should have gone for 40 on the first set. Next time!

3 x 10
1 pood leg raise (physio)

3 rounds of
15 High pulls 2 pood

WOD, Rant, and a Funny story

WOD

CFWU x 1

Bench
10-8-6
135-185-205

Pull ups
5-5-5
36-36-36

Arm Curls (YES ARM CURLS)
10-10-10
30-35-45

Physio Leg Raises
20-20-20 (REPS)
17-17-17 (lbs)

This workout was very boring. Do try this at home.

RANT

DO YOUR JOB. DO YOUR JOB ON TIME. STOP COMING TO ME WHEN YOU DON'T AND
EXPECT ME TO FIX IT!
End Rant.

FUNNY STORY

I was asked help a friend to build a box jump. Seeing as I have made
two already that made me a Subject Matter Expert (That is a joke).
Anyway, I printed off the plans from CFJ #49 and off I went. After a
few miss cuts we managed to get everything square, for the most part.
Now I may be "qualified" at building a box I am not qualified to
operate a table saw. This became painfully obvious right after I cut the
tip of my pinkie finger off. I may be exaggerating but I did cut my
finger nail and a portion of the finger. At first I was thought nothing
of it until I saw the blood. I then became concerned it could have been
a lot worse. After some first aid and a bandage we finished one awesome
20 inch box with handles and everything.

Thanks Craig for not telling Amy. Otherwise I will never be allowed to
use a power tool again.

Swimming and Gym time.

Mitch Hedberg my new favorite comedian

This morning was a swimming day. At the crack of dawn I awoke to a very
annoying alarm. I tried every conceivable excuse as to why I shouldn't
go to the pool. Thankfully my better judgement and 3 Thanksgiving
Turkey dinners had something else to say.

30 mins of laps

32 x 25m laps. 20 Front crawl and 12 Breast stroke.

I was a little tired after about 10 mins so I took a little breather and
then carried on with it.

After work:

CFWU x 1

Bench Press (I was supposed to do 3 sets but got bored)
2x8
135-205
Pull ups
3x5
50lbs
Kips
3x20
Push ups
100 (first 50 normal then 10 sets of 5. In the bottom position of the 5th rep I held it there for 5 seconds and then pressed it out to complete the rep.)

After the last workout I had I was very sore. I large case of DOMS. I took a few days to recover and then it was Thanksgiving. Today I had a good sweat and I hope that is all I needed to get back on track.

Long at Last

Last night Amy and I made a bet. Who ever loses the highest % of body
weight by 01 Aug 09 WINS!
The official weigh in will be next Friday 24 Oct 08.
The loser has to go without a car for 30 days.

Wish me Luck!

Today was the first day of my training for this monumental challenge.

I know that I will be sore tomorrow because I have not done very much in
the last 2 months.

CFWU x 1 No OHS

As many rounds in 20 mins of

5 Pull ups
10 Push ups
15 Sit ups

15 rounds.

The good thing about this is I can only get better.