120 Pull-ups
120 Dips

CFWU x 2 lite

24:35

I guess I'm still kinda sick? It's my only excuse. Great workout though. Gotta do this one more often.

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Been fairly sick the last few days. Gonna try to make a workout now, but I'm just not sure.

Yesterday I had not slept the night before, so I didn't workout. I made up for it today:

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.

I only completed one set and then I had to break it up. I felt like this was a worthy workout to accomplish, so I completed all 10 sets.

29:18

Then I threw on the weight vest and did this:

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

21:09

Last day in OK. Glad. I want to get back to my family and things are actually buzzing in IN.

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Run 10k

Stretching for warm-up

1:01:46

Wore the wrong socks. My feet really started to hurt at about 3 miles but I pushed it on thru. Really slowed down progress though. I've never had blisters on the tops of my feet, but I do now. Yah. Time really sucked compared to last time.

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Four rounds for time of:
Run 400 meters
50 Squats

19:12

CFWU x 2 lite on the squats

30 lb weight vest as usual then finished it off with 50 pull-ups with the wt vest.

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"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Subbed a 3:1 ratio of pull-ups and dips for MU's. Subbed a 70lb dumbbell for KB which sucked ass. I hate fuckin DB's when they're used as KB's.

CFWU x 2 lite

30lb weight vest on

6 rounds even.

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21-18-15-12-9-6-3 rep rounds of:
135 pound Front squat
GHD Sit-up

Forgot to bring the weight vest. Did the Pack version of this cause I was worried about the back.

16:57

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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

135-155-175-175-175

135-155-165-175-175

135-145-155-155-155

CFWU x 1 plus a buy in on the rack.

Experimenting with the weight vest and push-ups with pull-ups on the off days. On my way to OKC tomorrow so I'll have to mod something or pick it up on Wed.

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"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Warm-up was mowing my yard with my human powered mower.

No weight vest the WOD was outside at 89 deg.

Last time this was 1hr 20 min

59:34

Had to keep taking fluids so this slowed it down alot.

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"Randy"

75 pound Power snatch, 75 reps for time.

CFWU x 2 with the weight vest

16:58 with the weight vest.

Previous time without a wt vest: 40 min

I think I'll call that a good one!

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Evansville Crossfit

Alright folks, I'm all for getting together in Evansville and doing some Crossfit. No, I'm not a trainer and no I'm not certified. What I do have is a few kettlebells, a wall ball, an againfaster portable pull-up bar, rings, 20" and 24" boxes, a few dumbells, and lots of open space in EVV. Add some grit and determination with some fellow Crossfitters and we gotta group to motivate and punish each other. I started a facebook group to enlist everyone:

http://www.facebook.com/group.php?gid=120035333454

We might not have an affiliate yet, but we can sure as hell do some WOD's around here.

Tony

"Eva's Revenge"

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

CFWU x 2

Did this outside. Used my Againfaster.com portable pull-up bar which worked great. Reduced the number of rounds cause I wore the wt vest. Then I overheated so I threw that off and finished the 3 rounds somewhere in the middle.

39:37

Eva is a tough one, even at 3 rounds.

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"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

This was "Angry Nicole" which means with a weighted vest 30lbs.

8-7-8-5-6 plus 200m. Strict pull-ups this time.

I always think this will be easy until I do it.

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Yesterday I was sick so I made up this today in the back yard:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

CFWU lite x 2

30lb wt vest

5 rounds in 20:12 at 82 degrees

Coulda had rushed those 12 to make it 5. Still almost puked.

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

Warm-up front squats on the bar and L-holds

No wt vest d/t no metcon

135-145-155-185-205

I could feel my scar tissue in my lower back ready to give on that last one, but it held. Good deal.

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