Run 5k

Okay, more like 5.2 or so around Lake Hefner.

27:55

Yah, I think I need to run more 5ks to get back to where I was. I really lost site of that this winter. I guess life just has a way of taking things away from you. That's just one more reason to quit sitting around.

Tweet

Forgot to post my WOD yesterday"

"Cindy"

AMRAP:

5 Pull-ups
10 Push-ups
15 Squats

20 min add in 30 lb wt vest.

10 rounds.

Gotta visit the old PT spots this weekend. Then lauuunnndddry.

Tweet

"Michael"

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

Squats, stretching, and jump rope for warm up.

30lb wt vest

37:46 approx. Forgot my stopwatch so I had to use a wall clock.

Sucked....but at least I'm not as laid out as yesterday. Lotsa work to do tonite.

Tweet

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

CFWU x 2 less Pull-ups and Dips

41:42

Wore the 30 lb wt vest. I feel like I just started Crossfit. I almost passed out. That's awesome shit. Everyone needs one of these!

Tweet

In OKC. Back to workin out tomorrow.

Tweet

Rest Day. Time to train some skills.

Tweet

Four rounds for time of:

Wted vest 30lbs

Run 400 meters
25 Squats

13:44

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

I subbed a rowing machine for a rower. Did 50-100-200 reps. My Achilles heel seems to be strained from yesterday's WOD, so I thought this would be a better alternative than the SDHP.

35:03

Tweet

Shit-used the 30 lb wt vest during rows only.

Two rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Wear 30 lb vest thru-out

CFWU x 2 less Pull-ups

21:43

Talk about a tough time doing those box jumps with the weight vest. Original Rx was 4 rounds, but each round took about 10 min with the wt vest and then I had to go to work.

Tweet

"Angry Diane"

15-12-9 reps of:
225 pound Deadlift
Handstand push-ups

Wear 30lb wt vest thru it all.

CFWU x 2 abbreviated.

17:44

Back in action after a week of leave digging and hauling. Goin to OKC soon for neone in that area.


Tweet


This is my last entry on my other blogs as far as Crossfit. It's too time consuming to go everywhere else. I'll keep blogger open for the long haul, but that's it!

Lotsa digging all week. Not sure when I am gonna make a WOD when I am spending all day and night digging a trench for my house.

Tweet

View My Milblogging.com Profile

Front squat 3-3-3-3-3 reps

Post loads to comments.

CFWU x 1 with wt vest. Buy in on the squat rack.

95-115-135-155-175

Wore the weight vest thru the whole workout. Good stuff.

Tweet

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

CFWU lite

Wore the 30lb wt vest this entire workout and split the reps in half:

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 15 reps
15 Burpees
15 Glute-ham sit-ups

29:24

I believe the wt vest needs to stay on for the entirety of the WOD for the time being. I'm destroyed. My lower back is screaming, which should force the muscle to strengthen. (I hope.) It's been too long trying to fix this thing.

Tweet

"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.

Post total reps from all 32 intervals to comments.

Jump Rope for warm up

244 reps

Compared to 279 that sux.

EDIT: the score was lower b/c I used the GHD situp bench this time instead of the ground.

Tweet

"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.

Post total reps from all 32 intervals to comments.

Jump Rope for warm up

244 reps

Compared to 279 that sux.

Tweet

"Elizabeth"

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

Post time to comments.

CFWU x 3 less Pull-ups and Dips with 30lb wt vest

20:31

Good one. Always makes me wanna puke.

Tweet

Shoulder Press 1-1-1-1-1-1-1 reps

CFWU x 2 less dips with 30lb wt vest

135-155-165-165-165*-165*-155

*Failed but push jerked

Pathetic.


Tweet