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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Three rounds for time of:
50 Double-unders
50 Back extensions

Stretching and squats for a warm-up.

15:49

My doubles got off on a bad start and I may have tweaked my back. I finished the WOD, hoping the back extensions would loosen the tightness. Planned on doing more, but this might put me out a few days or I might recover enough to get on it tomorrow.

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Took two days off to heal.

CFWU x 2 lite

30 Muscle-ups

30:20

Evidently the rest didn't do me any good. I did have a few beers last night, so that wasn't helpful.

90 Pull-ups
90 Dips

15:34

I broke this up into sets of 5's. During the Muscle-ups, I failed almost as much as I completed, so this sucked. Well, you get what you pay for, and I paid for beer.

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"Annie"

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

CFWU less sit-ups x 2

15:15

Anchored sit-ups on the floor.

Not as good as last time of 14:02 but I lost the grip on the rope and had to do sit-ups on a very hard plastic. This wasn't good for my tailbone, which is raw, so now I get to smear neosporin in my ass.

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Yesterday was a heal day. Today, pain.

CFWU lite x 2

19 Muscle-ups: 14:00

I kept failing, so I switched and finished up with pull-ups and dips

Then:

"Cindy"

AMRAP 20 min

5 Pull-ups
10 Push-ups
15 Squats

14 rounds, 2 pull-ups.

I was drained.

Tweet.

250 DU's

13:35 Slight improvement.

Deadlift 3-3-3-3-3 reps

135-225-245-285-315

The back snapped and popped on the last few, but I maintained good form.

30 forty lb DB TGU's

11:35 managed to maintain great control even when my forearms tired.

Good WOD.

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30 MU's for time

about 14:36-forgot my timer.

Then, 90 pull-ups and 90 dips no timer

CFWU lite x 2

10 forty pound TGU's then I lost control and dumped the dumbbell on the ground. I decided to stop there.

Getting over the stomach bug still but I think my gut is starting to absorb proteins. At least I hope. Gonna increase the eating. I want to wake early and workout then do another WOD in the evening. I just have to get the proper rest and discipline to do it.

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Well it seems I've gotten ahold of a stomach flu. I'll try again tomorrow...

250 Double-unders:

13:52

I originally planned to do Nancy, but there was no place to sprint, so I subbed 100 single-unders, attempted to keep most of them alternating leg(my calves gave out from so many jumps and I have to go to standards):

OHS 95lbs 15 reps
100 single-unders
OHS 95lbs 15 reps
100 single-unders
OHS 95lbs 15 reps
100 single-unders
OHS 95lbs 15 reps

19:40

Had to quit but I just added something else to my list of things to practice. But I did get some good practice in and really was cranking them out. I did this on a tennis court and got to dodge a few balls too, which delayed my time.

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Took yesterday off to heal.

50 Doubles for warm-up

30 Muscle-ups: 12:37

Not as good as last time of: 11:24

I'll take it.

Then:

50-40-30-20-10 reps of:

Walking lunges
10 lb Hammers on a tire.

11:35

Finish:

Thirty 30lb Turkish Get-ups.

Good day at the gym.

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Power clean 1-1-1-1-1-1-1 reps

CFWU x 2

95-135-185-185-205-205-225*-225*

*failed so I did several 135lb power cleans for practice.

Did about 25 double unders and had to stop so I finished with alternating singles.

Did 50 swings of a 10lb sledge on a tire. First time I ever did that. Very bad ass, but I'm worried I fucked my arms up again. Might take it easy tomorrow cause I feel damaged.

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Three rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

CFWU x 2 lite Subbed 20lb DB thrusters for a wall-ball.

25:36

I had to cut this one down to 3 rounds cause my right calf is acting up. Oh and the rest of my upper body is wrecked. I guess this is the shock of getting back into it after being sick for so long.

I made a poor attempt at muscle-ups of which I only got 4 off. What was I thinking after the DB thrusters? My arms went into failure and still ache. I suppose this is just the process. I guess I should know better. My lungs seems to be holding up. Unlike yesterday when I felt like I was going to vomit.

Tomorrow's another day.

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Five rounds for time of:
Run 400 meters(ran .3 miles due the treadmill only went up in 10ths of a mile)
25 GHD Sit-ups
25 Hip Extensions

CFWU lite x 2

28:14

I am trying to get over some bronchitis that I picked up, so I haven't been able to throw down that well. I attempted to do some double-unders, but my forearms were not having it. The rings were merely a thought, but this one really taxed my lungs. I suppose these are the things we run into in life. I'll try again tomorrow. The good news is I'm melting the fat off my body. Switching out complex carbs is doing it fast.

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Three rounds for time of:
12 Muscle-ups
75 Squats

CFWU lite

32:06

The last round, I had to cut it off at 9 MU's then do the squats, and then finish the MU's. I guess I attracted alot of attention, since two boxers wanted to play on the rings. They did really well though. Better than myself when I was learning to do the MU. I damaged my wrists showing them again and again, so now I have to figure out how to MU with damaged wrists. I intend to train MU's every day to get it down.

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120 pull-ups
120 Dips

CFWU lite x 2

27:28

Better time than last and trained Jamie with the warm-up. She's gettin her squats down.

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Damn if I need new lungs. What is it with the Holiday season that is full of cheer and lung problems? I made some poor attempt to do 50 Muscle-ups and could only get off 5. Based on the garbage I've put in my body and a lung infection from the "season", I suppose I'll try again tomorrow. Fuckin cough is kickin my ass. Damn this Ohio valley. Oh and it's 1 degree in my garage gym. Normally not an excuse, but doesn't help when you are hacking and coughing. Epic fail today.

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Yesterday was a healing day. Much needed after the damage from Mon. Getting back into it after that cold was a bitch. So I did strictly skill practice today:

Snatch 7-7-7-7-7
Squat Clean 7-7-7-7-7
Deadlift 7-7-7-7-7

65-95-95-95-95
65-95-95-95-95
95-95-95-95-95

50 double-unders for warm-up.

I made sure to focus on form, something I often don't take the time to do. It's gonna be skill practice for awhile. I think this should happen more often with Crossfit and we lose sight of an important aspect of training if we don't.

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"Annie"

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

Stretching, Squats, and 50 SDHP's for warm-up

Sit-ups were anchored on the ground.

14:02

Previous time: 16:58

Not sure if this is a PR cause I didn't type what the sit-ups from last time were. Still a good workout. Took it easy cause I'm still coughin up my lungs.

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120 pull-ups
120 Dips

CFWU lite x 2

32:36

Still coughing my lungs up so this one was pathetic. At least I finished. Snatches tonite.

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Still coughing up my lungs. I guess I'll wait til after xxxmas.

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Sick.

From Crossfit CenterMass:

Warmup:

CrossFit Warmup

WOD

1st
Squat 5-5-5

135-185-185

2nd
“Tabata by Death”
Alternate Deadlifts and Burpees
Deadlift, 225lbs

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

*The entire workout should take 8 minutes.

65. Had to lower the DL to protect the back

Finish
3rounds of:
Max hold L-sits

No clock so I counted-31-37-30

Not too bad a WOD. I'm sick so I missed yesterday.

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30 Muscle-ups: 11:24

New PR! Pulled it thru on the last one. Almost didn't get the transition, but my shoulders are getting stronger. The first 8 were done as doubles. In other words, I managed to muscle-up, come down to starting position without touching the ground, and muscle-up again. Failed on #10, but will continue to practice this. My hands, while scabbed, are not shredded. So that's a big plus.


Previous:
14:29

Off to do some Pull-ups and Dips with Jeffy.

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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 less pull-ups

KB was actually 1.67 pood.

10:56

New PR! Did this with some of the members of the Crossfit group here in Evansville.

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Can someone please give me a way out? Cause I'm losin it. Here I am in Indiana with a woman that is demanding me to be someone I am not. Jamie, my gf, my love is pushing me to the edge. She demands more than I can offer. I do my best to support her, but she demands me to cater to her every whim and desire of affection. WTF? I give her affection when we go to bed. She has twin girls. How can I rightly step in and interfere with their attention from their mother? I'm not their father, though I'm jealous that I'm not. Maybe if I had them as my own it would be easier. I seriously think this was a huge fuckin mistake. I love all 3 of them, and do what I can. Why demand I give more when I'm trying to adjust to the whole family thing? Jamie says I couldn't handle having a kid with her. She's right. With her. If I had a kid with a more sane woman, I could do it just fine. I just need to ease into this shit. I honestly think that Jamie needs a man that is more submissive and bends to her will. What a mess I've gotten myself into. Now there are kids involved and I'm going to break their little hearts.

Run 5k

CFWU x 2

22:13

Treadmill. Jeff is doing really well. I look at him being able to complete a full 5k sans rest in the spring if we keep this up.

For time:
Run 800 meters
30 Back Extensions
30 Anchored Sit-ups
30 115lb Dead Lift
30 Knees to Elbows
30 1.67 pood KB swings
30 GHD sit-ups

CFWU x 3 less sit-ups and back extensions

17:12

Kicked my ass. Run was on a treadmill.

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30 Muscle-ups: 14:29

Stretching for warm-up.

New PR! Previous: 27:09

Forgot to post this from yesterday:

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

35 min. I accidentally deleted it.

50 double-unders for warm up.

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Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

100 double-unders for warm-up. Really sucked, I guess I am still getting over this flu thing.

12:32

Did this one with Jeff so we had to share the equipment which meant some time delays. still good though.

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Edit: subbed SDHP for rows 45lb bar x 100

Well, I attempted to do 30 more muscle-ups, but my wrist failed after 16. I suspect there is more damage under the scab. It's okay though, I have to workout with Jeff tonite, and that'll make up for it. Been sick, but I think I can hack this.

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400 meter Walking lunge

17:32

CFWU lite-arms are trashed from Linda and yesterday doing the full CFWU with Jeff.

100 double-unders after that. I really had to work to get these done after the lunges. Then 50 singles and 50 running in place. Good skill practice.

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"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.

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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.

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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.

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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.

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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.

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Forgot to post this yesterday:

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

CFWU lite

20:52

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"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.


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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

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Run 5 K

26:20

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

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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.

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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.

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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.

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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.

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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.

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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.

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"Michael"

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

CFWU x 2

32:15

Sucked.

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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.

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

CFWU lite

20:56

Sit-ups were GHD.

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"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.

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"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.

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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

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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

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"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

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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.

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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.

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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.

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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

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Skill practice: 250 Double-unders.

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

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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.

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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.

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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

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-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.

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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.

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"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.

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"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.

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"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.

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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.

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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.

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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.

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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.

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"Karen"

For time:
150 Wallball shots, 20 pound ball

15:41

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

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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.

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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.

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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.

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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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