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090909

Bike to gym
WUx3
3-5-10 dips
5-10-15 pull ups
5-10-20 pushups
10-15-20 situps
3-5-8 HSPU
10-15-20 BW squats

Press
#45x5
#65x5
#95x5
#115x1, then F

Push press
#45x5
#65x5
#95x5
#115x4, then F

Biked home.

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[B]9_9_09
[/B]
[B]Warmup[/B]
Row 500
Situp, Squat, Pushup, Back Ext - 20

[B]WOD:[/B]
Complete as many rounds as possible in 20 minutes of:

21 deadlifts - 135# (95#)
15 kettlebell swings - 24kg (16kg)
9 handstand push-ups
[B]
7 Rounds plus 7 DL[/B] (95#, 16 kg, HSPU w/2 plates on the floor.....)

Shocked; thought I'd be toast on this after Monday.
Rest day tomorrow - yippeeee!!

Our affiliate is starting a pullup challenge. We're supposed to pick a max rep pullup number to work towards till February.
QUESTION - what's a reasonable amount to shoot for?? a specific number, or like doubling or tripling my current max?

ok now I want to try the rolling jump squat....:)

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The workout today was a gasser.

Warm up as usual: 10 min. walking a high pace or rowing, Greg A's warmup from the main site (twists, stretches, yoga cobra's, shoulder stretches with cords or broom sticks, GHD back extensions and sit up, push ups, dips, pull ups, squats, OH squats w. broom stick). This takes up the first 15-20 minutes of each workout.

Main set was: 4 RFT: 100 feet walking lunge with 2 X 30# db's, 30 step ups on foot box (I cannot jump due to knee problems), and 30 pull up with 30# db.

Got this one done in 33:15. It gassed me a bunch of times. The pull up's would not win any style points either. I'm also somewhat defensive about getting my knees close to the floor. I've banged them a few times in the past.....

This was a good work out for a strange date.

Where's Charley and his broccolis?:shrug:

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max # thrusters 5 5 5 5 5 last 5 @ 125#
Cindy 31:49

Go for it Deb:kicking0:

m/54/183

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[B]Monday 090907[/B]
Jackie
1000m Row
50 Thrusters 45lbs
30 Pullups
9:03 RX'd

[B]Tuesday 090908[/B]
CF Football
8 rounds of:
100 yard sprints

*The focus is to run at maximal speed for all 8 sprints
*Rest 45 seconds between sprints

Post fastest time to comments.
14:01 in 2" grass barefoot

[B]Wednesday 0909009[/B]
Clean and Jerk 1-1-1-1-1-1-1 reps
135,155,165,175,185,175,175 (failed at 185 3x, got it on 4th attempt)

Cash out - 100KB (2 pood) swings for time
5:35

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Tuesday I did an 8.5 mile easy bike ride. So really a rest day hoping to recover from the 120 burpees/run WOD.

Wednesday did "Crossfit Total"
My body was not recovered at all from the Monday WOD.
I felt weak from the very beginning of my warmup.
I did CFWUx3 w/assisted dips and ran 6 mins. on treadmill.

Then I did
Back squat - 175
Shoulder Press- 105, actually failed at 115
Deadlift - 265
Total = 545 (lowest total in a year)

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Yesterday:
Warm up - 3 rounds 10 OHS, pull ups, ring dips, GHD sit ups, & back ext.
WOD - 5 Rounds Front Squat 176#/ 3 muscle ups.

Today:
Same warm up
WOD - (1 Clean + 3 Push Jerks) X 5
132, 142, 152, 162, 167#(2 out of 3)

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[I][B]090909 WEDNESDAY

REST DAY. [/B]Not feeling well anyway.....


[B]090910 THURSDAY

[/B]Workout with CrossFit Sonora crew.

[B]Warm-up:
[/B][/I]Arm circles
Shoulder Pass Throughs
Wrist Flexibility stretches
[I][B]Team Tire Flips:[/B][/I] [I][B]3:00[/B][/I]
Accomplish as many tire flips between partners as possible in 3:00.
[B]Total for our team: 36. [/B]The other team got 32 or 33 (they lost count!)

[I][B]WOD:
Shoulder Press 1, 1, 1, 1, 1.
Push Press 3, 3, 3, 3, 3.
Overhead Squat 5, 5, 5, 5, 5.

[/B][/I][B]SP: Warm-up: 45# X 10, 65# X 5
115#
125#
[/B][B]135# (F) [/B]Probably took too big a jump....
[B]130# (F)
125#

PP:
115#
125#
135#
155# (F on reps 2 and 3) [/B]Form was really ragged on these.
[B]135# (F on 2 and 3) [/B]Dropped back down to improve form, but a bit too wasted now even for 135.....

[B]OHS:
PVC only - - [/B]two or three sets of four or five......worked strictly on form.
Lots of problems (still) with form. Very poor shoulder flexibility remains, despite all the flexibility work I've been doing.Posterior chain still needs more strengthening......Back to the drawing board.
[B]Back Squat:
Form check 45#. [/B]Also has some problems.....BLEH!

Got to work today with Karl Waite - - a CrossFit Sonora trainer and great firebreather in his own right! Dipping too far on PPs and leading with my knees rather than pushing my butt back first. Flexibility is the problem with the squat series work (OHS, BS). Oddly enough, front squats look fairly good.....

Had fun today - - no PRs, but learned more about how body mechanics and technique are everything to proper lifts.

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9/10/09

Warm up -Rope jumps 5 minutes
KB drills

WOD- "Rowing Fran"
1000m row (3:49.0)
21 Thrusters (Subbed two 45#KB)
21 Pullups
750m row (2:56.6)
15 Thrusters
15 pull ups
500m row (1:59.1)
9 Thrusters
9 pull ups

21:11

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9-11-2009

Biked to gym.
WU:
C2 500m
15 dips
30 shoulder pass throughs (thanks [B]Stephen[/B], I just discovered these from your post)
15 #20 wallball shots
20 back extensions


WOD:
5 Rounds of
20 pullups
30 pushups
40 situps
50 squats
3 minutes rest between each set

1. 5:05.1 as Rx'd
2. 5:43.5 as Rx'd
3. 6:30.5 getting a little gassed
4. 7:21.1 had to start breaking all sets up
5. 8:15.9 wheels nearly came off

Time: 32:54

Biked home.

Never forget.