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?