CFWU X 1 - only 5 pull ups, 0 dips

Three rounds for time of:
3 Handstand push-ups - @ 1/2 way down, best now.
6 Chest-to-bar pull-ups
12 Weighted walking lunges, 25 pound dumbbells

Completed: 6:44

burgener-warmup

Pushups-Tabata: 14-12-12-12-8-5-6-8

Squat-Tabata: 18-20 each round

My third crossfit-wod so far.

Started with Cindy puppy (3-6-9) on saturday
completeted 12 rounds but after 8-9 rounds (each under one minute) could hardly do any pullups, because i don´t know how to kip really…

Skiff - 13 October 2011 02:19 PM

Here’s an interesting one from CFE:

5 rounds for time of:

Hold breath 0:30-1:00
  Release    
15 Push ups
15 Air Squats
15 Sit ups
15 Double Unders

Subtract breath-holding time from total workout time. Post time and thoughts to comments.

11.38 total - 5.00 breath-holding =  6.38

Rounds 1 & 2 held for the full minute rounds 3-5 done in 2x30s

Dude, how did you hold your breath for that long? I did this WOD and only got 30s the first round then 15/15 and 10/10/10 for the rest. My time for the WOD -breath holds was 6:16 mins but i just couldn’t hold my breath any longer. Nice work man!

111004
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

(#)
MS: 65, 85, 95, 105(f?), 95
PS: 65, 85, 95, 95, 95
SS: 45, 45, 45, 45, 55

$out: Run 3 min, walk 1:30, run 5:00, walk 2:30, run 2:00, walk home

Still unsure I’m doing snatches even remotely right, and I have to be careful because my shoulders don’t like them one bit.  I don’t really know what constitutes a failure on the Muscle Snatch.  At 105# I got it right above my head and had to press it the rest of the way.  Small presses on a lot of these actually.  For Squat snatch just tried to see if I could get the form down.  The form is starting to feel somewhat better, tried slightly more weight at the end to see if I could cue my body to get under the bar instead of moving the bar over my head.

800m run/15.x squat snatch; 3 ways, 3 times
18:30
Some core work.

Workout at the park, clear, 16 C (I can’t remember it ever being this warm this late in October!)

Recon Ron Over The Top Pull Up Program Step 4

CFWU (took out PUs because of the above program)

To celebrate one of the guy’s turning 50 yesterday we did the “Filthy Fifty”:  Recovering from straining my calves, so dropped from Pack to Puppy level for this one.

Puppies:
For time:
20 Box jump, 24 inch box
20 Jumping pull-ups
20 Kettlebell swings, 20 lbs
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 45 pounds
20 Back extensions
20 Wall ball shots, 27 pound ball (basketball filled with sand)
20 Burpees
20 Single unders

A few modifications in there based upon the equipment we have.  Time was 12:11.  I love this WOD!

10/13/11   Diane

Warmup: Row, Burgner, squats, pullups, pushups, Abmat, back extensions

Pack (-):
21-15-9
155 pound Deadlift
Barrier Handstand push-ups or bridged on feet
5:00

Skills:  OH squats and front squats

doctors visit today for left shoulder. He suspects bicep tendon inflamation and possibly some fraying. cortisone injection and rest then follow up in two weeks.  Going to take it easy and just do some light stuff until I go back. the rest will also give my knee some more time to improve. I’m looking forward to some improvement, this shoulder has been making me miserable for the past few weeks;)

111012

Pack
Complete as many rounds in 30 minutes as you can of:
Run 400 meters (subbed 800m bike w/ resistance)
10 L-Pull-ups (or Tuck as a sub)
15 Back Extension
20 Sit-ups

Workout is over if you reach 7 rounds.

5 rds + 800m bike

111011

Deadlift 10x2

155
155
175
175
185
185
195
200
205
205

Byron - 14 October 2011 02:54 AM

Skiff - 13 October 2011 02:19 PM

Here’s an interesting one from CFE:

5 rounds for time of:

Hold breath 0:30-1:00
  Release    
15 Push ups
15 Air Squats
15 Sit ups
15 Double Unders

Subtract breath-holding time from total workout time. Post time and thoughts to comments.

11.38 total - 5.00 breath-holding =  6.38

Rounds 1 & 2 held for the full minute rounds 3-5 done in 2x30s

Dude, how did you hold your breath for that long? I did this WOD and only got 30s the first round then 15/15 and 10/10/10 for the rest. My time for the WOD -breath holds was 6:16 mins but i just couldn’t hold my breath any longer. Nice work man!

Thanks Bryon Nice job with the 6:16

The first one wasn’t bad going into it fresh, the second was tough.  3 & 4 were ok.  5 my heart felt like it was going to jump out of my chest.  Holding my breath was the hardest aspect of this one.  The movements didn’t wind me that bad. Once I dropped the rope I knelt down, closed my eyes and relaxed to try and slow my heart rate.  It was definately interesting and something new.

Great job and thanks again!!!!