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Old 11-08-2012, 08:11 AM   #5
John Wade
Member John Wade is offline
 
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Join Date: Oct 2012
Location: Carrollton  TX
Posts: 25
Re: All Encompassingly - My workout log

WOD 121107

Chippers scare me!

Scaled and modified based on the BrandX Pack WOD

For Time:
- 30 Handstand Pushups / 20 with 5 books stacked
- 50 Back Extensions / 45# Good Mornings, 40 reps
- 30 Knees to Elbows / 10 Knees to Elbows + 10 Straight Leg Raises (focused on slow downward movement)
- 225# Deadlift, 30 reps / 125#, 20 reps
- 40# DB Push Press, 30 reps / 30#, 20 reps
- 50 KB Swings, 1.5 pood / 25# DB, 40 reps
- Row 20 calories / 20 Burpees
- 10 Muscle Ups / 5 MUs = 3:1 Assisted Pullups + Dips

(19:35)

That's at least 10 minutes less that I would have expected, I was afraid it would take me about twice that long!

Also started using the official Crossfit Warmup as follows since I found it in the FAQs yesterday:
- Samson stretch 30 sec both sides
- 10 OHS with dowel
- 10 Situps
- 10 Good Mornings with dowel
- 2 assisted pullups
- 2 dips
Completed 2 rounds for the warmup
Here's a link to the PDF:
http://journal.crossfit.com/2003/04/...reg-glassm.tpl

So glad for the rest day, these last 3 WODs kicked my @$$, probably the hardest 3 day stretch I've had since I began CF.
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