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Old 12-12-2006, 03:00 PM   #1
Patrick Foster
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168lbs

"Nicole"

Complete as many rounds in 20 minutes as you can:
Run 400 meters
Max rep Pull-ups

CFWU x 3

5 rounds in 23:00
10
10 (broken)
10 (broken)
10 (broken)
10 (broken)
* mixed overhand and underhand grip
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Old 12-13-2006, 09:57 AM   #2
Patrick Foster
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"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Back Squat, 285lbs x 1
Shoulder Press, 155lbs x 1
Deadlift, 305 x 1
CFT = 745

Sick with a cold.
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Old 12-14-2006, 10:54 AM   #3
Patrick Foster
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*CFWU x 3 yesteday as well.

171lbs

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

CFWU x 3
30:00 Minutes
.51 miles/800 meters (treadmill)
incline sit-ups

Still sick, feeling better.


(Message edited by rocksolid on December 14, 2006)
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Old 12-16-2006, 11:05 AM   #4
Patrick Foster
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"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

CFWU x 3 (10 pull-ups 10lb assist)

12 rounds, (pull-ups 10lb assist)
sicker than yesterday

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Old 12-16-2006, 12:17 PM   #5
Elliot Royce
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You know, if you're not feeling well, you might want to back off the intensive CF workouts for a few days. They can suppress your immune system.
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Old 12-18-2006, 09:03 AM   #6
Patrick Foster
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I appreciate the advice. I really hate breaking my routine though. I'm also working out with my younger brother so that he can join the Air Force. I want to keep him on track too. I did take a rest day on Sunday. I'm still sick. I'm scaling the work load back a bit.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Scaled CFWU x 3 (10 reps except pull-ups 5 reps)
Scaled WOD (stopped short of max on each set)

Bench 175 x 12
Pull-ups x 7 (UH)

Bench 165 x 12
Pull-ups x 7 (UH)

Bench 165 x 10
Pull-ups x 7 (UH)

Bench 165 x 8
Pull-ups x 7 (OH)

Bench 175 x 10
Pull-ups x 7 (OH)
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Old 12-18-2006, 03:13 PM   #7
Elliot Royce
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well, if that's scaled back, I'd hate to see you at full strength.
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Old 12-18-2006, 04:03 PM   #8
Janine Daigle
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and i thought i was stubborn! :bangin:
I did a workout half sick the other day and ended up worsening it for another week. You can cheer on and time your brother for a day or 2, it won't kill you ;o)
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Old 12-20-2006, 08:14 AM   #9
Patrick Foster
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Back squat 3-3-3-3-3 reps

Scaled CFWU x 3 (all exercises x 10 except pull-ups x 5)

Scaled WOD

Back squat

95 x 5
105 x 5
165 x 5
185 x 5
205 x 5

Focused on form, A2A

Finally getting over my cold



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Old 12-21-2006, 08:30 PM   #10
Patrick Foster
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"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

CFWU x 3 (scaled 10 reps, pull-ups 5)

Scaled WOD

Clean 95lbs x 21
Regular dips x 45

Clean 75lbs x 15
Regular dips x 30

Clean 65lbs x 9
Regular dips x 9

About 50:00 Minutes.

Form started to get really sloppy on second set of cleans. Lowered the weight to try to improve form. I really need to get some coaching on cleans and the other OLY lifts for that matter.

Almost over my cold.
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