"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

CFWU x 2

Modified DL to 3/4 body wt to prevent back injury.

32:13

Still hurts. Front Squats tonite with Jeff.

Tweet

30 Muscle-ups for time

CFWU lite plus stretching.

27:09

All kipped, but this is where I'm at. My wrists are bleeding. I'm really going to focus on this and double-unders for awhile.

We have a Crossfit gym coming to EVV, and I might get selected as a trainer. Goin to meet with the owners this weekend.

Tweet

Well I tweaked my back. Work tomorrow, so I'll see how things go.

30 Muscle-ups for time

Stretching for warm-up

41:29

Very tough. I had to kip just to get thru it at about 15. I think I'll keep kipping them all for now. My arms are on fire. I'm gonna practice these alot, deviating from the main site WOD.

Deadlifts with Jeff in a few min.

Tweet

Gonna change things up for a bit and get the muscle-ups down. Plus I ran a 5k on Sat, and need to train more for some upcoming ones.

Tweet

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

CFWU x 3 lite

8:29

New P.R.! Previously at 8:43

My lungs ache, but with my new crossfittin' buddy, Jeff, I'm makin gains and so is he.

Tweet

Forgot to post this yesterday:

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

CFWU lite

20:52

Tweet

Tony Kiegel is a fan of

Grassroots Skeptics

Create your Fan Badge

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

50 double-unders for warm up.

29:45

Previous time: 32:10

Sit-ups were the GHD type.

"Eva"

Five rounds for time of:
Run 800 meters
1.67 pood Kettlebell swing, 30 reps
30 Pull-ups

54:32

CFWU x 2 less pull-ups

Jamie and Jeff trained with me, attenuated versions of Eva, but did a great job. I'm interested to see the progress Jeff will make as a new person to Xfit. I think he could look fitter than me as he continues. He's determined, so let this mark his introduction.


Tweet

Forgot to post yesterday's WOD:

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

14 round, 5 pull-ups

Compared to: 12 rounds in Sept. Things are gettin better.

Today's WOD:

Clean and Jerk 1-1-1-1-1-1-1 reps

135-185-185-185-195-185-185

These were not squat cleans, but power cleans.

CFWU lite x 2

Tweet

Run 5 K

26:20

Been awhile since I ran one. I need to train everything 3-4 times a day. Sucked.

Tweet

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Subbed two 20 lb DB thrusters for wall ball cause I forgot it.

41:11

Sucked. No comparison to the last filthy cause I couldn't do doubles.

Tweet

Complete as many rounds in 20 minutes as you can of:

65 pound Power snatch, 12 reps
10 Push-ups

CFWU x 2 less pu's and dips.

9 rounds.

Sucked ass and air.

I'm still hitting the 100 push-ems every other day, just did these during the WOD.

Tweet

Was too busy to post this one from yesterday:

Four rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 800 meters

I combined 2 WOD's since they were similar.

36:36

Today:

CFWU x 2 less Pull-ups

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.

12 minutes. Finished the 13th round.

Then 50 doubles which was fairly difficult. I suppose this is cause of yesterday.

Tweet

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Stretching and 50 double-unders for warm-up.

Sit-ups were GHD, or as close as I could get em.

53:45

What can I say? This after "Annie". My tailbone is raw from 2 days of 150 sit-ups. I'm destroyed.

Tweet

Been sick and gotta new family member so I got this done today:

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

CFWU x 2 less SU's

16:58

Compared to last time when I achieved my first consecutive doubles of 27 min, this is sweet. Of course last time I couldn't do sit-ups cause of my back so I rowed. Still, if I laid off the partying and eating poorly I think this could be much better.

Tweet