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Old 08-16-2009, 06:58 PM   #21
Paul Casimir
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Re: Paul C - Green Bay

"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
---------------------------------
Subbed:
21 body rows
21 bench dips
10 burpees

Me: 20:44
Carol: 18:41

I had to hug the garbage can for a minute after round 5, but nothing happened. We planned on doing 3 rounds but Carol kept doing more so I had to keep going.

Building another DIY pullup bar in the garage with boards and 1" pipe.
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Old 08-17-2009, 06:42 PM   #22
Paul Casimir
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Re: Paul C - Green Bay

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
------------------------------------

Me:
singles - 186,130,114,41 (total 471)
SU - 42, 22, 16, 10 (total 90)

Carol:
singles - 140,108,70,50 (total 368)
SU (on ball) - 50, 33, 17, 12 (total 112)


If I can manage to get up early, I am going to start throwing in a CrossFit Endurance running warmup and workout a few times a week in addition to the mainpage WODs.

After only a few weeks, Carol and I are noticing body differences already, and the CrossFit warmup is feeling like a warmup rather than a full workout. My running miles have been cut back tremendously, mainly due to time and feeling completely worn out by the WOD. I'd like to get back to the point of having the occasional really enjoyable 10K run.
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Old 08-18-2009, 07:09 PM   #23
Paul Casimir
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Re: Paul C - Green Bay

Push Press 1-1-1-1-1-1-1 reps.
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---------------------------

Me: 75, 95, 105, 115, 120, 120(miss), 115
Carol: 45, 55, 55, 55, 60 (miss), 55

There goes Carol, pushing me again. She did the full 3 rounds of the CrossFit warmup, so I had to do it. We've been doing 2 rounds.

Cleaned the bar from the ground because the rack is in the basement, but the ceiling is too low for me to push overhead. Cleaning 120 was not pleasant as my form is sloppy.

First time doing push press.
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Old 08-20-2009, 05:59 PM   #24
Paul Casimir
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Re: Paul C - Green Bay

"Karen"
For time:
150 Wallball shots, 20 pound ball
---------------------------

Me: 12lb ball, 10 ft target, 150 shots
11:45

Carol: 6lb ball, 9 ft target, 100 shots
8:30

Felt like I could push harder through this workout and not rest as much as metcons a few weeks ago. Definitely still hard, and was sucking air like crazy the last 50 shots.

I have a few bags of sand drying in the garage that are going to turn into DIY medicine balls soon.
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Old 08-21-2009, 06:45 PM   #25
Paul Casimir
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Re: Paul C - Green Bay

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Repeat rounds with 18, 15, 12, 9, 6
----------------------------

Me:
19:21

Carol
19:49

Subbed body rows for pullups. I plan on working pullups hard in the future since it appears to be a weakness. Should have a kip-worthy bar ready sometime tomorrow if my design holds up. Also plan on making a few medicine balls tomorrow with $4 basketballs, sand, and duct tape.

Today and yesterday felt like progress. Stamina is increasing finally.
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Old 08-22-2009, 08:47 PM   #26
Paul Casimir
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Re: Paul C - Green Bay

Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
----------------------------

Me:
65x5
80x2
85x2
100
100
105(miss)
105(miss)

Carol:
45
45
55
55
60
60
65(miss)

Felt like I could have done a lot more with technique work.
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Old 08-24-2009, 08:47 PM   #27
Paul Casimir
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Re: Paul C - Green Bay

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
---------------------------

8 rounds + 5 pullups + 3 pushups.

All but 5 pullups were jumping. I saw women in a WOD video swinging their arms during air squats, so I tried that and it made them a lot faster and smoother. Starting in round 3 I had to break up the pushup sets and that slowed the time down a lot.

Carol skipped this WOD and took another rest day.
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Old 08-25-2009, 07:21 PM   #28
Paul Casimir
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Re: Paul C - Green Bay

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
___________________________________
Me:
7 rounds, scaled to 55 lbs.

Carol:
7 rounds, scaled to 20 lbs of dumbbells for the thrusters and 25 lb bar for the rest.

My weight loss team at work weighed in for the first time today. My official beginning weight is 179.6 lbs. We gamed it slightly by going to a Chinese buffet beforehand .
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Old 08-26-2009, 08:08 PM   #29
Paul Casimir
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Re: Paul C - Green Bay

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

------------------------------
Me:
7 rounds

Subbed 12 body rows and 12 bench dips for 2 muscle ups
Subbed 30 lb dumbbell press for HSPU because the HSPU made my head feel like it was going to explode.
Subbed 35lb kettlebell

Thank you Nate for your sacrifice.

Carol:
12 rounds
Subbed 6 body rows and 6 bench dips for 2 muscle ups
Subbed 15 lb dumbbell press for HSPU
Subbed 20lb dumbbell swing for kettlebell

Carol pushed hard for 12 rounds, great effort. She took a few swings with the 35lb kettlebell and tried some jumping pullups, looking forward to regular pullups.

I was feeling awful today. The Chinese buffet took its revenge in the worst way. Let's put it this way -- on the same scale exactly 24 hours later, I weighed 5.6 lbs less, and I didn't eat 5.6 lbs of food . I really don't care how I feel though, I always work out anyway. I think the only thing that would ever stop me is a bad cough.
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Old 08-28-2009, 07:49 PM   #30
Paul Casimir
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Re: Paul C - Green Bay

Overhead Squat 3-3-3-3-3 reps
Post loads to comments.
------------------------

Me:
45
55
65
70
75

All PRs since I was just using 40lb last time and had trouble with the lift. This time was much better! Probably could have gone heavier but I'll save it for next time.

Tried my new kip-worthy pullup bar in the garage after finally stabilizing it properly. Felt a slight pull in the left armpit while swinging. Something else to add to the long injury list, although it doesn't hurt at all.

Carol:
15
15
15
15
15
Mainly working on form. This is a tough lift the first time.
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