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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 04-30-2006, 08:53 PM   #1
Kevin McKay
Member Kevin McKay is offline
Join Date: Feb 2006
Location: albany   ca
Posts: 1,110
I have some back issues and have been doing a non impact body weight routine that I think is pretty random and balanced. The next 100 workous I have planned are here I intend to keep looping through till my back is good enough to lift. Any feedback is appreciated.


21-15-9 reps, for time
Handstand push-ups
Ring dips
Kevin 4/3/06 12:54 just did regular dips, HSPU and dip rom less than ideal.

3 rounds for time
100 Squats
50 Back Extensions
Kevin 4/6/06 19:46

For Time
100 Pull-ups
200 Push-ups
300 Squats
100 Sit-ups
Kevin 4/7/06 1:24:14 50 pullups 10# asist.

3 rounds for time of:
20 Lunges
50 Squats
25 Back extensions
Kevin 4/10/06 12:20

21-15-9 reps of:
Handstand push-ups
Kevin 4/11/06 7:23 Ring dips 7-5-3 dip and HSPU limited ROM

For time:
24 Walking lunge steps
20 Pull-ups
25 Dips
20 Knees to elbows
30 Sit-ups
25 Back extensions
20 towel pullups
Kevin 4/13/06 26:22

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Kevin 4/15/06 10 rounds. Some assisted pullups towards end.

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Kevin 4/17/06 6 rounds. Squats and pullups assisted.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Kevin 4/19/06 pullups 6min, pushups 15min. Pullups assisted.

Three rounds for time of:
50 Push-ups
50 Sit-ups
50 Squats
50 Back extensions
Kevin 4/21/06 36min.

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
kevin 4/25/06 32min "tuck sit"

For time:
100 squats
100 Sit-ups
100 Back extensions
100 squats
Mix and match back extensions and sit-ups as needed.
Kevin 4/27/06 19:40

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises
kevin 4/30/06 pushups-6 situps-7 squats-11 back elbow pain, subbed backextensions-14for pullups
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