"Karen"

For time:
150 Wallball shots, 20 pound ball

CFWU x 2 less dips with 30 lb wt vest.

11:23

Not as good as my previous time of 10:08, but I really focused on throwing the ball over 10 feet and maintaining good posture to minimize injury.

Chris, one fella I introduced to Crossfit, is looking lean and mean. He has abs now, and put on about 30 lbs of muscle. A few more months and the guy is gonna put me to shame!

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"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Bench: 11 7 6 6 6
Pulls: 11 8 9 9 9

Comparable to last time.

CFWU x 3 less pull-ups and dips with a 30 lb wt vest.

100 Push-ems Day 43

Rehab for the back is going well. I feel stronger.

Tweeeeeet

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Subbed 1.7 Pood Kettlebell swings for deadlift.

Forgot my stopwatch

14 min approx.

Jamie subbed a 10 lb KB and did the Buttercup version.

12 min approx

Abbreviated warm up

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Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For
weighted pull-ups place a 45 pound dumbbell between the legs above
crossed ankles and jettison the dumbbell after third rep and continue
with strict pull-ups and then the kipping pull-ups. Coming off the bar
or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090108.

I only got 6 rounds done due to time.

Technically, 1 round was the only one not terminated early.

CFWU x 2 with 30lb weight vest

Good practice for pull-ups!

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Split Jerk 1-1-1-1-1-1-1 reps

CFWU X 2 less dips easy on the pull-ups d/t Murph

30 Weighted vest during warm up and Jerks.

95-135-135-145-145-155-155.

Took it easy to monitor the back. This is still rehab as far as I'm concerned. If I wear the vest, I think that I can strengthen the harder to develop muscles of the core, which would result in more stability. The way it is now, I can really feel the unstable muscles in my back when I get the bar overhead.

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"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

1:07:19

20lb vest

9 min slower than last time. My calves seized up during the last mile. I guess you can't have good "Murphs" all the time. Is there really ever a good "Murph"?

Daze 42 100 Pushies

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"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

CFWU x 2 less dips

20:38

100 push-ems Day 41

Another week. Murph is tomorrow. Gotta get the weighted vest ready and remember to crawl outta bed xtra early. I'm toying with the idea of using the 20lbs for awhile to get more core strength and perhaps a more stable lower back. I skipped the back squat and squat clean WOD's for now due to the back.

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This pic rox:




Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Stretching for warm-up

100 Push-ems day 40

13 rounds. Didn't seem so difficult til I did it! Is it Friday yet???

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

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

CFWU x 2 less pull-ups and dips.

8 rounds in 20:11

Off work. No rest for the evil wicked. Or the ugly.

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Run 5k

Stretching and squats for a warm-up.

26:10

Yuck. What happened to 22:11 times?? Granted this was hills. Sucked. I gotta get this back down to sub 22.

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"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Subbed running for rowing

CFWU x 2 less pull-ups

I'm sick again. Don't ask. I just don't care anymore. Sick or not, I'm doing something.

12:42

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

Modified this to 3-3-3-3-3-3-3

CFWU x 2 less pull-ups and dips

95-115-115-135-135-145-155

This is my favorite exercise of the Crossfit arsenal of training. I can't think of a muscle group that isn't used. My weight was much lower, and I did feel some popping in my lower back. But, it's rehab anyway. I'm still fit, so that's what matters.

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"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Only got 3 rounds off due to time as usual. I can feel the discs/vertebrae grinding together in my back. I'm not sure what this means? It's not immobilizing me like it did a few weeks ago.

1: 7:30
2: 8:49
3: 9:30

250 single unders for warm-up

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Deadlift

7-7-7-7-7-7-7 reps

CFWU x 2

135-155-175-185-205-225-235

I could feel my lower back muscle wanting to pull apart, and stopped several times near the end. This is exactly what I need to do to rehab this poor broken body. I have lost 3 lbs due to inactivity. It doesn't seem to be much, and no one notices except me, but it's still 3 lbs of muscle.

Shit is falling apart over here in radar land. Time to get to work.

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"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

CFWU x 2 less pull-ups and dips

100 Push-ems Day 38

16:36

Left me on my ass. 10 days of nothing. I was sick, blew out my back again, and didn't eat as well during that time. It does put things into perspective, however. Now I know what is going thru people's heads when I first introduce them to Helen. My last Helen time was 14:15. Yah, folks. This shit is hard.

I've got to restart things, tailor Crossfit to my back injury for the time being, and re-discipline. I'm only doing one WOD per day for now. I want to see if that will add muscle mass similar to a bodybuilder workout. I theorize that pull-ups are just as effective as doing biceps curls if you allow the proper time to heal. This will be non-steroid bodybuilding, of course. Coach says Crossfit is better for mass gains, and I want to test it.

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So far I'm sick, my baaaack is wrecked, and I'm hopped up on cold meds. I losing my mind sitting here on my arse when I have a coherent thought.