5x5 bench and shoulder press after the warm up then 4 rounds:
Run 400m
50 Squats

12:10

Brutal.

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250 Doubles

11:53

Sucked

CFWU-ish

AMRAP in 15 min

15 24"box jumps
10 95 lb SDHP's
5 Pull-ups

7 rounds even. I think I tweaked my back a bit, but I should be okay. Serves me right for shitty form.

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Today's WOD's:

30 Muscle-ups for time.

Over 20 min. I think I might need to hang the rings higher. Sucked. Multiple failures.

Then CFWU-ish and some squat and dip practice.

This to top it all off:

5 rounds:
10 thrusters 95lb
10 Burpees

10:20

Sucked. I hate Burpees.

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Well...were should I start? Been at the new gym workin my ass off. Here is a run down:

Wed:

CFWU x 2

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

40. I shoulda waited to do this with the class, but I didn't cause there was a miscommunication. It prolly woulda been a higher score if I did.

Thurs.

Skills day.

Warm-up then Overhead Squat

3-3-3-3-3 reps

95-135-135-135-155

Fri.

Warm-up

5 x 3 Bench and shoulder press:

225-225-225-225-225

135-135-135-155-155(only got one off then push-pressed the last two)

Metcon

3 rounds for time of:

20 Wallball
15 20" box jumps
10 Knees to elbows
5 Burpees

8:03

Today:

Tabata with the Muay Thai class:
Row for calories
1 min rest
KB swings 44 lb
1 min rest
Push-up, jump and touch the bar, then pull-up
1 min rest
Lift bag and place on 20" box

I can't recall the score

1 hr of training Muay Thai kicks and punches where I was liberally beaten and bruised.

Then Group WOD:

Row 500m
45lb SDHP
Push-ups
44lb KB swings

We added up the scores after two rounds with 5 people on each station. My rowing really took off cause I was up against two of our trainers who are in great physical condition.

I was beat after this. I'm gonna heal up tomorrow and get back on it on Monday.

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From Yesterday at the new gym:

30 Muscle-ups

14:56

Row 500m
50 Squats
40 Push-ups
30 Sit-ups
20 Wall-balls
10 Pull-ups

6:53

This was our introductory WOD and opening day.

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Back from working on the new gym and dealing with family issues. Does Muscle-ups, pull-ups, and beer count? Things are busy. This is todays:

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

CFWU less Pull-ups x 2

34:06

Brutal but I got to use my new lifting shoes. I'll be glad to shave off minutes once I can use bumpers.

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21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

I subbed Knees-to-elbows cause I didn't have rings.

26:20

CFWU x 2 less pull-ups.

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"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

CFWU x 2

36:55

Run was on a treadmill. Still bad ass.

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Forgot to post yesterdays WOD. I've been too busy working on the Crossfit gym:

120 Pull-ups
120 Dips

22:22 with some major interference in the globo-gym.

Today:

CFWU lite x 2

250 Double-unders: 11:40 Better than last of 13:35 Still unable to complete 50 uninterrupted.

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

During round 3, I had to reduce the weight to the bar for snatch balances cause I wasn't holding onto it. I'll be glad to have bumper plates.

42:30

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