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

Sick. Try again tomorrow.

Rest Day

"Nate"

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

9 rounds.

The first MU was a true MU, the rest were jumping. I readjusted the rings where my feet were entirely off the ground for the first, just to see if I could do it.

50 double-unders in less than 2 min for a warm-up. Time to mod that.

Tweet

"Michael"

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

CFWU x 2

32:15

Sucked.

Tweet

Forgot to post this yesterday:

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Modified to work with pull-ups of 15-12-9

13:45

Then 50 double-unders in less than 5 min which is a new feat. Most of the time I had to do them 3-4 at a time.

Tweet

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

CFWU lite

20:56

Sit-ups were GHD.

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.

Stretching for warm-up

261 previously: 244

Sit-ups were the GHD type.

50 doubles afterward.

Tweet

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

CFWU lite. I subbed jumping muscle-ups after the first two that were my first EVER muscle-ups on rings!

Time sucked but I'm stoked!

27:22

100 push-ems and some rehab this morning.

Tweet

100 Push-ups this morning and some rehab for the back. Carried several loads up and down a 100 foot radar tower today, but didn't make the WOD. I'll pick it up tomorrow.

Push-up time: 6:31

Tweet

Okay, been busy around the household but I'll post for the last 3 daze:

Wed-rest

Thurs-5k run with Jamie ~28 min.

Fri:
Three rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Was Rx'd for 5 rounds, but on the 4th I lost control of the bar and sprained my wrist. I quit at that point. No need to be pig-headed.

22:36

Tweet

"Elizabeth"

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

Post time to comments.

CFWU lite

17:55

50 double-unders after that.

New P.R.!

Previous time: 20:31

Tweet

Getting back after a nasty cold.

"Fran"

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

CFWU lite plus 50 single-unders

8:54

My lungs are burning.

Tweet

Fall sick time. Sux, but I'll get back on it soon.

"Angie"

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

stretching for warm-up

32:10

Tough time this morning.

Tweet

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Sit ups were not GHD, but as close as I could get em d/t the globo-gym.

15:32

Previous time was 17:56. Unreal that I got that after all the shit I've been thru. Granted, the sit-ups were easier. I'll hafta compare it the next time I try it.

50 double-unders every other one, then I practiced 50+ more as strict double-unders. Had to do them in spurts of 4-7, but good progress nonetheless.

Tweet

Had to modify this one on Friday cause of the gym, but here it is:

5 rounds:
Ring Dips-Pull-ups-FrontSquat(120lb)

10-10-10
9-9-9
6-8-6
5-5-5
5-5-5

Tweet

Skill practice: 250 Double-unders.

Did it every other one, but did it good. Exhausting.

Tweet

Deadlift 1-1-1-1-1-1-1 reps

Changed this to 5-5-5-5-5-5-5 reps for back protection.

CFWU x 2

120-210-210-210-210-210-210

Kept it there to evaluate the back. Good workout though.

Still doin the 100 push-ems in the morning. Diet is strict and things are lookin and feelin good.

Tweet

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
pull-ups

CFWU x 2 less Pu's and dips

29:15

Original RX was L-pull ups, which I couldn't do at this gym. Good one. I managed to complete all pu's uninterrupted for each round. That's right, no breaks. HSPU's are a diff story.

Tweet

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

Sit-ups were not on a GHD, but on a decline. I finished though, and I couldn't do 5 in a row when I came here.

CFWU x 2 less su's and be's

12:56

Tweet

-MU practice afterward, but I gotta look online for some support with that.

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

50 double-unders for a warm-up.

31:46

Destructive.

Tweet

I was supposed to do front squat, but I am still leery about the back. So I practiced Muscle-ups for about 40 min. CFWU. Gonna hafta figure out how to get these done before I leave.

Tweet

"Annie"

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

Subbed 500-400-300-200-100 rowing for sit-ups cause my back can't handle the pain yet.

Warm-up was push-ups and jump rope. My warm-up convinced me to do the Doubles. At first, I thought I couldn't do it. But then I tried doing a double under after every other jump. Success! Never gotten this far, but they handed my ass to me. Really cool.

27 min approx. Gotta find the stopwatch.

Tweet

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

CFWU x 2 less dips

13:30 approx cause I forgot my stopwatch. Sucked.

Tweet

"Cindy"

AMRAP in 20 min:

5 Pull-ups
10 Push-ups
15 Squats

250 single-unders for warm-up

12 rounds

Laid me on my ass. I started out real well, but burned out quick after round 8. Sucked, but it's still rehab for my back injury. I'm not sure at this time if I'll ever be up to where I was. This back problem has been around for over a month, and resting doesn't seem to make it any better. Physical activity at least seems to help, but the pain of doing it can be nauseating. Perhaps this is because I took so much time off. I do notice a distinctive difference in my mobility when I do train versus not training. And I am doing physical therapy still in the mornings before work. I've also ground out 100 push-ups every morning except this morning since I did do Cindy. We'll see how things are after the weekend.

Tweet

Push Jerk 3-3-3-3-3 reps

CFWU x 2

Went easy on this one but still got off some weight:

80-120-170-170-170

Muscle-up practice on rings after that. Back is really givin me fits.

Tweet

Three rounds for time of:

100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
Pull-ups, 20 reps

Warm-up:

3 rds

Negative Pull-ups 5
Push-ups 10
OHS 15
Sit-ups 15
Sprint 100m

This sucked. Of course, nothing is done as Rx'd cause of my fucking back

29:00

Just popped a pill and rubbed on the muscle rub. We'll see how the rest of the week goes.

Tweet

In OK. It's rehab for the back.

Day 1: 100 push-ups and 10 rounds sideways walking. WOD to follow the workday.

Sittin around waiting for my back to heal doesn't work. Time for some PT.

Tweet

Two WODs:

Tue:

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

13 rounds. Easy on the back.

Today:

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

6 still workin thru the back shit.

Tweet

"Karen"

For time:
150 Wallball shots, 20 pound ball

15:41

Tweaked my back popped some pills but at least I finished.

Tweet

Push Press 1-1-1-1-1-1-1 reps

CFWU x 2 less dips

135-155-185-195-205-215-225

100 Push-ups

Very encouraging since my back has been giving me fits.

Tweet

Forgot to post the WOD yesterday:

120 Pull-ups
120 Dips

Pull-ups dead hang only. I need the strength and my kips are hard on the back. CFWU x 2 lite. Still can't do sit-ups d/t the back. I'll rest again today and try again tomorrow.

Tweet

Threw out my back. OTS. Sux.

Busy as hell and gettin over a nasty stomach bug. Started back with this:

"Lynne"

5 rounds of:

Body wt bench press
Pull-ups

BP: 10-6-6-7-6
PU: 11-10-10-10-9

CFWU x 2 lite.

Still easin into it at this point, so I didn't wanna push it too hard.

Tweet

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.

Tweet

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.

Tweet

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.

Tweet

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.

Tweet

"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.

Tweet

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

Tweet

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.

Tweet

"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.

Tweet

"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!

Tweet

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.

Tweet

"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.

Tweet

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.

Tweet

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.

Tweet

Forgot to post this one from yesterday:

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

CFWU x 2 less dips

3 rounds on the dot. NO wt vest d/t the bench. Left me wrecked though. It's surprising that of all the things that sucked, the HSPU's and the dips were the worst. It shows where most of us need improvement in the gym: body wt feats.

Did this just now:

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

Wore the wt vest and subbed standard push-ups cause my shoulders are wrecked.

13:09

Tweet

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

CFWU x 2

30lbs strapped to the chest.

Brutal

27:29

Tweet

Snatch 3-3-3-3-3-3-3-3-3-3 reps

CFWU x 3

Actually not Rx'd from the Main site, had to reduce due to no bumper plates. Good practice, that's what I call it. I need more snatch practice. But, I need bumper plates to really get it down. And space. Too many chumps in the gym this afternoon walkin around where I was afraid I would lose control of the bar and hurt one of them, even when I told them about the danger.

95-100-105-110-115-120-125-130-135-135

Tweet

Run 5k

Ran 5.5 with a 30lb wt vest.

Stretching and squats for warm-up

32:35

Previous time: Ok. No previous time in recent archives. Then I ran 2.2k more with two little birds sans wt vest. Not sure which one was worse, the 5k with the wt vest or the 2.2 afterward.

Tweet

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Subbed 3:1 pull-ups/dips for Muscle-ups.

30lb wt vest as usual.

Cleans were from the ground in lieu of hangs.

Warm up was an attempt at jumping rope with the piece of junk at the gym then a buy in on the bar of cleans and stretching.

30:20

Not too bad, since my unweighted time was 22:35

Tweet

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

CFWU lite x 2

Wt vest as usual 30lbs

29:00 previous: 29:34

I'm beat. Who says you need to do biceps curls? Mine are wrecked.

Tweet

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Weight vest. 2 rounds. sucked. Hang cleans with a wt vest? ow.

Tweet

"Cindy"

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

warm up as follows:

4 rounds
1. Bar dips 5 reps
2. Pull-up 5 reps
3. Superman hold 15 sec
4. GHD sit-ups 10 reps

Weighted vest made this "Insane Cindy"

10 rounds, 5 pull-ups, 6 Push-ups

Good stuff. Bout the same as when I was in OKC at 10 rounds.

Tweet

"Lynne"

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

CFWU x 2 lite

BP PU
11 10
8 8
6 8
5 11
5 5

No weight vest as the bench couldn't be done with it. Pull-ups were dead hang and strict. I could have done much better. No excuse.

Tweet

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

CFWU x 2

Wt vest at 30 as usual.

43:39

One guy told me as I was leaving, "I'm surprised you're still standing!" Me too.

Tweet X )

Deadlift 5-5-5-5-5-5-5 reps

120-170-190-200-210-230-250

Crossfit

Warm-up:

4 rounds
1. Bar dips 5 reps
2. Pull-up 5 reps
3. Superman hold 15 sec
4. GHD sit-ups 10 reps

Included the weighted vest for Deadlifts only. Still hurt. My back is still in need of rehab, so I guess this was good for deadlifts.

Tweet

For time:

Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Run 800 meters
Row 800 meters

Had to modify this one from the main site cause I didn't have any place to do the L-pull ups. Monday and two good days of rest.

CFWU x 2 less pull-ups

Wore the wt vest as usual which really hurt but in a good way.

34:56

Tweet

"Erin"

Three rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

With weighted vest 30 lbs. Had to cut it short from 5 rounds cause of the hands.

Warm-up was different:

3 rounds

Row 15 big strokes max dist
5 reps Push-up
L-hold 20 sec
Jump rope 2 singles- and 1 double-unders

Thanks to Crossfit Evolution for the alternative warm-up!

22:34

Tweet

Was gonna follow the main site WOD, but someone had the only barbell for OHS. So I rowed a 5k with the weight vest.

21:30

Tweet

"Kelly"

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

CFWU x1. Then I realized that my hand was still pretty messed up. Did some stretching and a buy in on the box to make sure my knee could handle it.

Subbed 30lb KB swings for the wall ball cause my knee won't handle the squats.

With wt vest: 43:00

One person approached me and told me I was awesome on Monday for doing all those pull-ups and dips with my wt vest on. So that kinda made my day.

Tweet

No WOD today. Patellar Tendinitis. Tomorrow? Something just not sure what. My knee is pretty sore.

Tweet

120 Pull-ups
120 Dips

With the 30 lb vest.

CFWU x 2 less pull-ups and dips

My hands are torn up so I have to do some taping and draining. Had to stop the workout and get some tape for my bleeding right hand. Then I had to go back and tape the left. Then the towel girl just gave me some rubber gloves. Shoulda worn some lifting gloves...

35:12

Tweet

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