HELL...EN

Warmup:
3x15 situps
3x15 back extensions
3x15 squats
And a couple of 1.5 pood kettlebell swings to see if I could do it

WOD: "HELEN"
3 rounds for time of:

• 400 meter run
• 21 1.5 pood kettlebell swings (approx 54#)
• 12 pullups

Time 18:44 min as Rx

Ripped one of my callouses off on my right hand during the last set of pullups. Stings a bit.

Heavy Thrusters

Warmup:
3x15 situps
3x15 dips
3x15 squats
3x15 elevated pushups

WOD: "Heavy Thrusters"
3x5 increasing in weight with each set:

1. 115#
2. 135#
3. 157#

The warmup called for 3x15 pullups, but after doing 100 of them yesterday with Angie, I thought I should give my blistered hands a break. I substituted elevated pushups instead which will help me on my way to handstand pushups.

ANGIE

Warmup:
3x10 walking lunges
3x10 knees to elbows
3x10 dips

WOD: "ANGIE"
For time:
100 pullups
100 pushups
100 squats
100 situps

Time 38:27 minutes

Compare to 11/10/08

My arms gave out on this one after about 50 kipping pullups. I switched to slow jumping pullups to finish out the 100 reps. I got to work out with Sherry today, which was a rare treat. She is doing really well. She still needs a crossfit name. She doesn't like the ones I come up with.

Filthy Fifty

Warmup:
Run 2 laps

WOD: "Filthy Fifty"
50 reps of 10 exercises for time:

1. 50 box jumps
2. 50 kettlebell swings
3. 50 lunges
4. 50 knees to elbows
5. 50 push press (45 lb)
6. 50 back extensions
7. 50 wall ball (20 lb)
8. 50 jumping pullups
9. 50 burpees
10. 50 double unders/150 jump rope

Time 38:27 min

Compare to 10/23/08 - I shaved about 20 minutes off my previous time

CINDY

Warmup:
3x15 knees to elbows
3x15 overhead squats @ 65#
3x15 back extensions

WOD: "CINDY"
AMRAP in 20 minutes of:
5 pullups
10 pushups
15 squats

10 rounds as Rx

4 of Diamonds

Warmup:
3x15 situps
3x15 elevated pushups
Jog 2 laps
7 pullups

WOD: "4 of Diamonds"
3 rounds for time of:
40 push press (67#)
30 air squats
20 dips
10 double unders OR 30 jump rope

Time 14:02 minutes

I really felt good on this one. The push press was hard, but you just had to muscle through it and really jump it up there. I was proud of my time today.

RAGU

Warmup:
3x15 air squats
3x15 elevated pushups (large box)
3x15 light deadlifts

WOD: "RAGU (It's in There)"
4 exercises for time:

• 25 walking lunges
• 50 wall ball w/ 20 lb ball
• 75 situps
• 100 box jumps (24" box)

Time 16:02 minutes

Where is my flexibility?

Warmup:
3x15 situps
3x15 back extensions
Jog 2 laps
2x15 front squat practice w/ bar

WOD: "7x3 Front Squats"
7 sets of 3 reps, increasing weight each set to reach a 3 rep max

1. 135 lbs
2. 155 lbs
3. 165 lbs
4. 175 lbs
5. 185 lbs
6. 205 lbs
7. 215 lbs

I wish I could use the traditional grip on this exercise, but I don't have enough flexibility to get the bar where it needs to be. I had to use a cross grip so that the bar would rest on the front of my shoulders. Well, there's something else to work on. Here's a video of how it is supposed to look.

Sumo...Sumo...Sumo

Warmup:
3x15 situps
L-sits (hold for as long as possible working towards 30 seconds)
Sumo Dead Lift High Pull practice

WOD: "Sumo Dead Lift High Pull & Pullups"
3 sets of 21-15-9 reps of sumo dead ligt high pulls and pullups. Prescribed weight is 95lbs on the SDLHP.

Time (as prescribed) = 10:49 minutes

Knee Treason

Warmup:
3x15 situps
3x15 back extensions
Box Jump Practice for Heighth

WOD: "Squat Cleans"
5x3 Squat Cleans - weight should increase with each set

I practiced and completed 1 set w/ 95 lbs. I injured my left knee during the 2nd set w/ 105 lbs. Can't put much weight on it. Possibly from all the jumping in the last 12 hours. Anyhow, I'll rest it this weekend and see how it feels Monday morning.

Climbing the Ladder...Again

Warmup:
3x15 situps
3x15 back extensions
Box jump practice

I was able to clear and land cleanly on the large box with 3 25lb plates & 1 10lb plate stacked on top. I tried 4 25 lb plates, but missed by just a bit.

WOD: "Ladders"
3 rounds of 4 ladder exercises (7 ladder) alternating reps with partner.
Wall Ball
Sledge Hammer
Pushups
Box Jumps

Sherry & I attended the 6 pm workout on Thursday. I teamed up with Melissa and we were able to finish 3 rounds in 23:55 min.

Climbing the Ladder

Warmup:
3x15 situps
3x15 back extensions
2x15 overhead squats
8 kipping pullups (supposed to to 3x15 but it was messing with the strained muscle in my neck that is causing the headaches).

WOD: "Ladder"
Complete 4 rounds for time of:
7 medicine ball clean ladder (20lb ball)
7 box jumps ladder (medium box)
200m run

Time approx. 24 min.

Jerking Jump Ropes.....

Warmup:
3x15 situps
3x15 knees to elbows
3x10 pressing snatch
1 40-yd 45lb weighted lunges

WOD: "Push Jerks & Jump Rope"
3 rounds of 10 3/4 body weight push jerks + 100 jump rope/30 double unders for time.

I did 115 lbs and the 100 jump ropes. 3 rounds.

Time 6:30 min.

FRAN

Warmup:
3x15 situps
3x15 back extensions
3x15 pushups

WOD: "FRAN"
21-15-9 sets of 95# thrusters + kipping pullups

Time 20:02 minutes

My time was bad, but this was the first time I had done the full prescribed FRAN. I think I was dehydrated as well since my head felt like it was going to explode halfway through the WOD. I finished it. I'm happy about that.

5x3 Back Squats

Warmup:
3x15 squats
2x10 pistol practice
2x15 kipping pullups
2x15 knees to elbows
2x15 situps
2x15 dips

WOD: "5x3 Back Squats"

1. 225 lbs
2. 245 lbs
3. 265 lbs
4. 275 lbs
5. 275 lbs

5 sets of 3 reps of back squats.

Ripped one of my callouses off during kipping warmups today. Left "kipping juice" on most of the equipment I used from that weeping wound on my hand. Evan said it was cleanup day, so no worries to the rest of you. I think the chalk soaked up most of it anyhow.

TABATA Something Else...

Warmup:
3x15 situps + back extensions
2x10 medicine ball cleans

WOD: "TABATA"
6 sets of 4 exercises (20 seconds work/10 second rest between sets). 1 minute rest between exercises. Total score = total reps.

1. Kipping pullups (8,6,6,6,4,4 = 34)
2. Pushups (10,10,8,8,8,8 = 52)
3. Situps (11,8,9,12,10,11 = 61)
4. Squats (14,10,11,11,11,18 = 75)

Total score = 222

David switched us from 8 sets to 6 sets. Today was the first time I actually did a WOD with kipping pullups. I had been doing them in warmup, but not in an actual WOD. I guess I broke the seal and there's no going back.

Where was Drew and Titus?

HOOVER BALL

Warmup:
3x15 situps
2x15 medicine ball cleans + medicine ball box jumps
15 kipping pullups

WOD:

HOOVER BALL
3 on 3 w/ 12 lb medicine ball

ELIMINATION
Every athlete for himself/herself w/ 12 lb medicine ball

Today was all about competition. My team (Robert C., Titus B., & myself) dominated the Evan/Tiffany/Drew team. DOMINATED!!!! This is certainly a game to play again. There's nothing like catching a 12 lb medicine ball that is flung at you as hard as possible. To be fair, Drew put me out in the elimination game, but only after I knocked him down.

Three Rounds for Time...

Warmup:

3x15 situps, squats, & pushups
Double under practice

WOD:

3 rounds for time:
21 knees to elbows
21 kettlebell swings (1.25 pood/45 lb)
21 pushups
10 pullups
21 box jumps
150 ft walking lunges

PR: 24:10 min

Jump Rope/Kettlebells

Warm Up:
3x15 Situps w/ 25lb Kettlebell + Back Extensions
1x15 Ring Pullups & Air Squats
2x15 Ring Pushups

WOD:
3 rounds for time of:
300 Jump Rope + 25 1.25 pood (45 lbs) Kettlebell Swings
PR: 18:00 minutes

Didn't feel like working out today too much after getting in LATE last night from the REK concert at the Ryman. For more on that, see the Life Heads Up Blog. Anyhow, I had the option of 100 double-unders instead of 300 standard jump ropes, but I was whipping the heck out of my ankles, so I reverted to 300 times 3. That's a lot of bouncing. My arches are killing me. The kettlebell is well, the kettlebell.

Medicine Ball Obstacle Course

Warm Up:

2x15 Pistol Progression (each leg)

Dead Hang Pull Ups (4 at at time before dropping)

Kipping Pull Ups

Ring Dips Practice

Bungee Ankle Exercises

Bear Crawl Corners terminating in 5 push ups and 7 air squats

WOD:

Medicine Ball Course (AMRAP in 10 minutes)

Under hurdles and over boxes toting the ball, bear crawl back knocking the ball in front while protecting it from other players kicking it away.

PR: 13 laps

Today was tough, but you just had to pace yourself to keep from getting gassed, literally. Had a chance to kick Drew's ball away when he got to close to the hurdles. Disappointed in the Bungee Ankle work. I was envisioning an American Gladiators style bungee game where you get jerked backwards and you have to scramble forward as far as possible. Oh well. I also thought tires were supposed to roll.

Deadlift Progression...

Warmup:
3x15 situps, inverted pushups, 20# wall ball, 20# medicine ball cleans

WOD:
7x1 Deadlift Progression

1. 243 lbs
2. 293 lbs
3. 313 lbs
4. 333 lbs
5. 355 lbs PR
6. 365 lbs fail
7. 365 lbs PR

YOYO...

Warmup:
Jog 4 laps
3 ladder crawls
3x15 situps
3 shuttle runs (PR 4.60 sec)
3 20-yd dash (PR 3.97 sec)
Kneeling 5 lb medicine ball throw (PR: 23.5 ft)

WOD:
Yo-Yo Endurance Test (PR 7-6)

This was, officially, the most boring WOD I have ever competed in. Plus, I'm terrible at it.

Lots of Squats...

Warmup:
3x15 situps w/ 25lbs added; knees 2 elbows (40)/skin the cat (5)
1x15 deadlifts
Kipping pullup practice

WOD:
Squats Progression
3x3 Overhead squats (65 lbs, 95 lbs, 115 lbs)
3x3 Front squats (125 lbs, 135 lbs, 155 lbs)
3x3 Back squats (205 lbs, 225 lbs, 25o lbs)

"Angie"

Warmup:
Jog 3 laps
Hold back extension for 90 secs
Hold plank for 90 secs

WOD: "Angie"
100 pullups/200 jumping pullups
100 pushups
100 situps
100 squats

PR: 29.33 min

"Fran"

Warmup:
2x15 situps & back extensions
3x16 crooked pushups
Brazilian jiujitsu situps practice
3x10 per leg pistol practice

WOD: "Fran"
AMRAP in 20 minutes
10 kipping pullups/20 jumping pullups
10 65lb thrusters

PR: 9 rounds

Deadlifts & Sandbags

Warmup:
3x15 knees to elbows + situps + air squats
Kipping pullup practice

WOD: "Deadlifts & Sandbags"
6 set countdown (10,9,7,5,3,1) of 155lb deadlifts & 50 lb sandbag cleans + push press

Time = 11:30 min

TABATA

Warmup:
3x15 knees to elbows + situps + air squats
Kipping pullup practice

WOD: "TABATA"
5 sets of 4 exercises (20 seconds active/10 second rest between sets - 1 min rest between exercises). Lowest reps scores.

1. Tire flips w/ lg tire (6,6,5,5,5 = 5)
2. Pushups (10,10,8,5,5 = 5)
3. Air squats (16,16,15,15,15 = 15)
4. Sumo dead lift high pull (13,12,10,8,5 = 5)

Total score = 30

Snatches & Pullups

Warmup:
Bear Crawl - 1 lap
12 laps of one leg hurdles

WOD: "Dumbbell Snatch & Pullups"
Dumbbell snatches and pullups for time. Three sets each of 21, 15, & 9 reps.

Time = 5:50 min

Deck of Cards

Warmup:
3x15 L sits
90 seconds back extension

WOD: "Deck of Cards"
Draw your card for # of reps. Each suit represents an excercise.
Box jumps (medium box)
Pushups
Pullups (jumping = card x 2)
Air Squats

I teamed up with George C. on this one. Our time was 16:34 minutes.

Fireman's Workout

Warmup:
3x15 situps
3x15 dips
3x15 jumping pullups
200 jump rope
50 ball slams (12 lb)

WOD: "Fireman's Workout"
Incorporate hose pull, body drag, and lots of crawling. Bear crawl around field, drag weighted sled without standing up 1 length of field, bear crawl around field again, and drag sand bag 1 length of field without standing up. This equals one lap. Do two laps.

Averaged around 6:30 per lap.

Evan says, "If you stand up, your head will burn." Wisdom from the fireman himself.

Bear

Warmup:
Power clean technique practice

WOD: "BEAR"
5 rounds of 7 reps each. Starts with power clean, transitions to front squat, transitions to push press/thruster, transitions to back squat, transitions to shoulder press, & then down. Tap floor & start again x 7.

Evan says, "Do not rest weight on ground until 7 reps are complete. Oh, and the weight increases each set."

1. 67 lbs
2. 87 lbs
3. 92 lbs
4. 97 lbs
5. 102 lbs

Had to find somewhere else to rest the weight (shoulders, thighs, etc).

Filthy Fifty

Warmup:
200 jump rope
Kipping pull ups practice
Handstand practice

WOD: "Filthy Fifty"
50 box jumps
50 jumping pullups
50 kettlebell swings
50 walking lunges
50 knees to elbows
50 push press (45 lb)
50 back extensions
50 wall ball #3
50 burpees
50 double unders/tuck jumps*

Time: 57:02

Track Meet

Warmup:
Run 2 laps (0.5 mile)
Funny runs

WOD: "Sprints"
50m - 8.00 sec
100m - 14.0 sec
200m - 33 sec

Back Squats

Warmup:
4x15 situps
4x15 back extensions
4x15 elevated pushups (36# box)
4x15 pullups

WOD: "5x3 Back Squats"
5 sets of 3 reps

1. 225#
2. 235#
3. 255#
4. 265#
5. 275#

Deadlift & Burpees Count Up

Warmup:
3x15 elevated pushups (24")
pullups

WOD: "1 to 10 Deadlift & Burpee Squats"
Use 150# deadlifts. For time.

Time 11:45 minutes

Running

Warmup:
15 back extensions
15 dips
15 knees 2 elbows
5 kipping pullups

WOD: "Run 1.8 miles"
Time 17:50

Photoshoot:
back extensions
vertical jump
pullups
tire flips

Danny's Assortment of Fun

Warmup:
Run 3 laps
3x15 pushups
3x15 L-sits

WOD: "3 laps of 5 1 minute exercises"
1 lap = wall ball (4kg), box jumps (24"), back extensions, burpees, sprinting

Last lap scores:
30 wall ball
20 box jumps
20 back extensions
15 burpees
4.5 lengths sprinting

Crossfit Total

Warmup:
Stretches
10 air squats
Hang from pullup bar

WOD: "Crossfit Total"
Max on 3 lifts and total weight for score. Benchmark is 1,000#.

Previous PR's:
Shoulder press 137#
Back squat 305#
Deadlift #313#
Total 755#

SP 135#/140#/155# missed/150#*
BS 295#/305#/315#*
DL 315#/325#/340#/345#*

Total 810#

This is a 55# increase from my previous crossfit total (8/1/08). I felt like I could do more on deadlift, but I guess I'll save it for next time.

Sandbag Obstacle Course

Warmup:
3x15 situps
3x15 L-sits
3x15 squats

WOD: "Sandbag Obstacle Course"
1 lap consists of 2 legs - 1st leg w/ 50lb bag takes you over 3 boxes, under 8 large hurdles insterspersed with going over 8 small hurdles, proceeds to 4 box jumps of varying heights, drop bag, flip large tire, drag weighted sled to starting line. 2nd leg is same process with 75# bag, flip tire, and sprint to the finish line.

Had to complete 3 laps with 1 minute rest between each lap. The slowest lap is your score.

3:15 minutes - slowest lap

Lots of Squats...#2

Warmup:
2x15 knees to elbows
2x15 dips
2x15 jumping pullups
3x15 situps

WOD: "Lots of Squats"
3x3 overhead squats - 65#/89#/99#
3x3 front squats - 135#/145#/155#
3x3 back squats - 225#/235#/245#

Squat Cleans

Warmup:
3x15 situps
3x15 air squats

WOD: "Squat Cleans"
5x3 squat cleans @ 135 lbs

Extra: 10 back extensions & kipping practice

Everybody's favorite WOD

Warmup:
3x15 pullups
3x15 back extensions
3x15 situps

WOD: "Burpees"
100 Burpees for time

Time 15:20 minutes

Forward & Reverse

Warmup:
3x15 dips
3x15 pullups
3x15 squats
3x15 knees to elbows

WOD: "Forward & Reverse"
3 rounds of 2 laps around large outside field forward + 1 in reverse for time.

Time 12:38 minutes

Extra: 3x15 ring pushups & kipping practice

Pointless Labor

Warmup:
3x15 back extensions
3x15 situps
3x15 air squats
3x15 pullups

WOD: "Simulated Shovelling"
Use a 45 lb bar w/ 20 lbs on end. Lift the end of the bar over the rack and back for 1 rep. Begin with 30 reps + 30 pushups and continue for 5 rounds losing 5 reps per round so that your last round is only 5 reps. For time.

Time 17:28 minutes

JOSH

Warmup:
3x15 back extensions
3x15 situps
3x15 air squats
3x15 pushups

WOD: "JOSH"
21 overhead squats + 42 pullups (did 5 kipping before switching to jumping pullups)
15 overhead squats + 21 pullups
9 overhead squats + 15 pullups

Time 5:26 minutes

When Tires and Kettlebells Meet...

Warmup:

2x15 bar dips

2x15 knees to elbows

5 kipping pullups

250 jump rope

WOD: "Get Tired + Kettlebell"

3 lengths of field of flipping tire interspersed with 21-15-9 kettlebell swings for time.

Time 8:48 minutes

LINDA

Warmup:
3x15 situps
3x15 back extensions

WOD: "LINDA aka 3 Bars of Death"
10 to 1 bench press, cleans, & deadlift (55 reps per exercise)

• Bench press @ 175 lbs x 55 reps = 9,625 lbs moved
• Cleans @ 150 lbs x 55 reps = 8,250 lbs moved
• Deadlift @ 200 lbs x 55 reps = 11,000 lbs moved
• Total lbs moved = 28,875 lbs

This WOD took about an hour, mostly due to having to shift weights with my partner.

Clean & Jerks

Warmup:
3x15 knees to elbows
3x15 air squats
3x15 situps
3x15 back extensions

WOD: "Clean & Jerks"
10 to 1 clean and jerks + run 1 lap per set for time

Time 18:30

Note: Got 3 kipping pullups in a row today!!!

Dead & Gone

Warmup:
Run 1 lap
25 hurdle squats
15 pushups
25 hurdle squats
15 pushups
Run 1 lap

WOD: "Deadlift etc."
5x3 Deadlift

1. 205 lbs
2. 215 lbs
3. 225 lbs
4. 235 lbs
5. 245 lbs

AMRAP in 20 minutes

• 2 laps
• 25 box jumps
• 25 back extensions
• 25 pushups
• 25 air squats
• 75 jumping pullups

2 rounds

Danny's Assortment of Flexible Fun #2

Warmup:
3x15 air squats
Run 3 laps

WOD: "Danny's Assortment of Flexible Fun #2"

• 6 rounds of 10 medicine ball squat & toss while moving across field; walking lunges (1/2 field); 10 pushups; & 10 back extensions
• 10 to 1 medicine ball twists w/ legs raised + situps
• worked on kipping pullups - was able to get 2 decent ones & 1 so-so before falling

Vanity....Just Vanity

Warmup:
Run 10 laps
3x15 situps
3x15 back extensions
3x15 jumping pullups
3x15 knees to elbows

WOD: "Bench Press"
5x5 bench press increasing weight each rep

1. 135 lbs
2. 155 lbs
3. 165 lbs
4. 175 lbs
5. 185 lbs

Evan says bench press is a vanity exercise like curls, etc. Makes your muscles look big without much benefit. Oh well, I guess I'm vain. I like bench press. Didn't need any help on these. Probably could have gone higher. One of these days, I'll sneak into Crossfit and max on the bench.

Pearl Jam's Greatest Hits

Warmup:
Run 5 laps
3x15 situps
3x15 back extensions
3x15 bar dips

WOD: "JEREMY"

• 21 overhead squats
• 42 push presses
• 15 overhead squats
• 21 push presses
• 9 overhead squats
• 15 push presses

Time 14:14 minutes

We Are Spartans!!!

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups/kipping pullups

WOD: "300"

• 50 jumping pullups
• 50 deadlifts (135 lbs)
• 50 pushups
• 50 box jumps
• 50 situps
• 50 dumbbell cleans
• 50 jumping pullups

Time 32:50 min

Technically, this is 350

FRAN Light

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups/kipping pullups

WOD: "Fran Light"
Sets of 21-15-9 reps of jumping pullups and thrusters (55 lbs) for time.

Time 6:05

Means of Grace

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups/kipping pullups

WOD: "Grace"
30 clean & jerks for time.

Time 6:32 min at 115lbs

Snatch & Run

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups/kipping pullups

WOD: "Snatch & Run"
3 sets of 21-15-9 reps of snatches & 3x5 laps running for time.

Time 14:01

Get Tired

Warmup:
3x15 situps
3x15 back extensions
3x15 pushups
3x15 air squats

WOD: "Get Tired"

Flip giant tire down length of field. AMRAP in 10 minutes

3.25 lengths

Danny's Assortment of Flexible Fun

Warmup:
Danny put us through a ton of flexibility movements on the turf

WOD: "Danny's Assortment of Flexible Fun"

1. 4x25 kettlebell swings (25lb) + 4x15 pushups
2. Plank - hold for 1 minute
3. 4x30 jumping pullups + 4x1 laps around the turf

Outrunning the G.C.

Warmup:
3x15 situps
3x15 back extensions
3x15 pushups
3x15 air squats

WOD: "21-9-6"
Three sets of 21-9-6 reps of:
400m run
Deadlift
Weighted burpees

Time 21:22 min

I beat George by 1 second.

Sets of Three

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups

WOD: "3 sets of 3"
Shoulder Press - 105 lbs
Push Press - 125 lbs
Snatch - 125 lbs

Sumo...Squat...Jump...

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups

WOD: "Countdown 10 to 1"
10 set countdown of 10 to 1 reps of three exercises for time. Exercises are sumo dead lift high pull, dumbbell squats (each arm), and box jumps.

Time 17:55 minutes

Playing cards with George

Warmup:
Jog 1 mile
3x15 situps
3x15 back extensions

WOD: "Deck of Cards"
Work through a deck of cards with a different exercise for each suit. The # on the card equals the # of reps. Royalty and Aces equal 10 reps each.

• Box Jumps (hearts)
• Jumping Pullups (spades)
• Pushups (diamonds)
• Air squats (clubs)
• Weighted sled pull (jokers)

I split the deck with George. Time was 24 min.

My 1st Total...

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats

WOD: "Crossfit Total"

• Shoulder Press - 117/167 missed/137 = 137 lbs
• Back Squat - 235/285/305 = 305 lbs
• Dead Lift - 225/269/313 = 313 lbs
• Total = 755 lbs

This was my first attempt at a crossfit total. The goal is to reach 1,000 lbs.

Walking around with my arms in the air...

Warmup:
3x15 situps
3x15 back extensions
3x15 pushups
3x15 jumping pullups
3x15 air squats

WOD: "Overhead Walk + Situps"
5 rounds of 90lb overhead walk (length of field and back) + 10 situps for time.

Time = Under 10 minutes

1st WOD with Conlin.

TABATA...the 1st one ever...

Warmup:
3x15 situps
3x15 back extensions
3x15 overhead squats w/ 45lb bar
3x15 jumping pullups

WOD: "TABATA"
8 sets of 4 exercises. 20 seconds work/10 seconds rest.

1. Wall Ball w/ 11 lb ball
2. Jumping pullups
3. Air squats
4. Sumo deadlift high pull

The physical toll this workout took on my body began with tired arms, progressed to breathlessness, mutated into light-headedness, and terminated with overall fatigue. All in all, a typical crossfit workout.

Compensation....

Warmup:
3x10 situps
3x10 air squats (45lb bar) in place of pushups/dips b/c of shoulder injury
3x10 back extensions

WOD: "Cleans, Lunges, & Presses"
Complete the following exercises for time:
Medicine Ball Cleans - 5 sets (5,5,5,10,15)
Lunges (50yd legs) - 10 sets
Shoulder Press - 5 sets (10,10,10,15,20)

Time 21:43 minutes

Come on, swing those bells....

Warmup:
3x10 situps
3x10 back extensions
3x10 air squats
3x10 pushups

WOD: "Kettlebells, Jumping, & Running"
Sets 21-15-9 reps of kettlebell swings, box jumps, and a 400m run after each set (total of 3).

Time 14 minutes

Oh! What fun it is to push a weighted sled.....

Warmup:
3x10 situps
3x10 back extensions
3x10 pushups
3x10 dips (headache returning on dips)

WOD: "Sled"
Push weighted sled the length of the field, 10 shoulder presses, remove 1 plate, push back to starting line, 10 pushups, remove 1 plate, push another length of field, 10 shoulder press, remove 1 plate, push back to start, and 10 pushups.

FRAN Light

Warmup:
3x10 situps
3x10 back extensions
3x10 pushups

WOD: "FRAN Light"
Sets of 21-15-9 of thrusters and jumping pullups for time.

I completed the first round in under a minute, but strained a muscle in either my neck or head that caused a debilitating headache. Tried to continue with a short set, but had to stop. This is my 2nd injury in 3 weeks. Am I cut out for this?

Playing fetch with myself

Warmup:
3x10 situps
3x10 back extensions
3x10 pushups

WOD: "Medicine Ball Fetch w/ Dumbbells"
In this WOD, I had to toss the medicine ball from corner to corner, dead lift dumbbells, and carry them to the ball. If the ball did not make it all the way, I had to drop the weight, throw the ball to the corner, pick up the weight and complete the lap. AMRAP in 10 minutes.

PR: 5.5 laps

Get up....fall down....get up again....

Warmup:
3x10 situps
3x10 back extensions
3x10 air squats
3x10 bar dips

WOD: "Turkish Getups, Burpees, & Box Jumps"
Sets of 21-15-9 reps of turkish getups, burpees, and box jumps. Evan didn't time it because I am so slow and learning.

Dead Lift Reps

Warmup:
3x10 situps
3x10 back extensions
3x10 pushups
3x10 air squats
Practice kipping pullups

WOD: "Dead Lift Reps"
Dead lift reps to 205 lbs.

This was easy for me and didn't bother my hamstring injury too much.

Shoulder Press.....Shoulder Press....Shoulder Press

Warmup:
3x10 situps
3x10 back extensions
3x10 pushups
Tried to jog on injured hamstring

WOD: "Shoulder Presses until Failure"
Shoulder press reps until failure to rest hamstring.

Had a hard time raising my arms to wash myself in the shower after this WOD. I am so weak.

How to pull a hammy....

Warmup:
Learned Samson stretch
3x10 situps
3x10 back extensions
3x10 air squats

WOD: "Z-sprints & Air Squats"
Run z-sprints on field and 10 air squats at each end for time.

Did not finish this WOD due to a severe hamstring pull in my right leg. Not fun. Pretty frustrating for my first ever crossfit WOD.