C&J Pull Ups Sit ups Navy Seal WOD

CFWU x 2

5 Rounds of

10 Clean and Jerk (115lbs)
20 Pull ups
30 Sit ups

18:37

Chest and arms were sore today from yesterday.

Push Ups and Dips Navy Seals WOD

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.

400m Squats

CFWU x 2 (15 Reps of each)

4 rounds for time of:

50 squats
Run 400 meters

12:53

This was painful. I experienced extreme muscle cramps around the 10 min mark. I was on my way to beating my PR but then cramps. This is the second time I have ever gotten cramps while doing a WOD since I started.

I have no idea why. The cramps were 4 fingers to the right of my zyphoid. I was doubled over on pain. It hurt to breathe.

Can anyone offer suggestions?

I haven't done anything that would explain this. I haven't done anything different I haven't done in the past.

Few days off.

I have taken a few days off to try and rest a little. Today I was doing chores around the house and decided that I would GTG with Pull ups and KB snatch.

Everytime I went to the garage I had to do 5 pull ups and 5 KB Snatch each arm.

I think I have done about 150 of each so far. Still have the night to go. I hope tomorrow is not pull ups.

Running with Angie Navy Seal WOD

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.

Hand Care Break Through! Navy Seal WOD

<<Callus.jpg>>

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.

Frelen Navy Seal WOD

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 Navy Seals WOD

"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

Pull up Ladder

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.

Nancy

"Nancy"

5 rounds for time of:

Run 400 meters
15 Overhead Squats (95lbs)

19:59

WOW! First time with Nancy. She is very mean.