Rest Day at http://www.crossfit.com/
Skill Day at http://crossfitkids.com/

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After a short break (no sports since Saturday morning attempt), today morning I did yesterday’s WOD - scaled to Pack and modified (no rower):

For time:
50 Upright Rows, 11 kg bar
30.5 kg Push press, 15 reps
50 Upright Rows, 11 kg bar
30.5 kg Push press, 12 reps
50 Upright Rows, 11 kg bar
30.5 kg Push press, 9 reps
50 Upright Rows, 11 kg bar
30.5 kg Push press, 6 reps

Heavy stuff!! My time was 16.14, and I dunno if I ever attempted at so many heavy push-presses before… hence my yelling got quite “sufficient”, helped me keep good form...

I’m gonna try extra hard to make this a rest day…

But knowing me, I’m too much of a glutton for punishment. 

**edited**
CFWU
6 rounds of:
10 pull-ups (switching grips every set)
10 push-ups

Didn’t do this for time, but 7:38 was final including rests.

For time:

35 x 25 lb SDLHP
15 x 40 kg pushpress
35 x 25 lb SDLHP
12 x 40 kg pushpress
35 x 25 lb SDLHP
9 x 40 kg pushpress
35 x 25 lb SDLHP
6 x 40 kg pushpress

19:02—5:49/4:52/5:02/3:18

Rowing sub felt much more reasonable than last time, but the pushpresses were tough…. Good WOD.

Front squat 3-3-3-3-3 reps

45# x 10 - 85# - 95# - 115# - 120#

Started off with just the bar since I have never done Front Squats. Then worked my way up in weight. Seems to bend the wrists a bit much. I probably didn’t have the bar far enough on my shoulders. Though I could tell a difference in ease once I got it pretty far back.

Running a few days behind on the WOD, so I know I need to get some good rest for tomorrows WOD. It looks tough.

Did a wake-up session in the morning:
standard warmup x2
Max burpees (23)
Max rings L pull-ups (12)
Max HSPU (11)

Evening did:
3 rounds for time:
10 HSPU
10 Burpees
10 L pull-ups

15:04

Slow but I had several zero counts for the HSPUs (did them with hands on phone books - not a good idea BTW - and wanted to be strict with head touching the ground). Last set of L pull-ups was attempting to do to chest, it was not very successful but definitely made everything much harder.

Warm up - 3 rounds of:
10 front squats (bar only)
7 dips
30 supermen
10 squat clean (bar only, learning form)

Front squat 3-3-3-3-3
77#, 87#, 97#, 102#, 102#

run 2.5 miles

Time 23.04

i need this rest day. physically, i am shot.

has any one ever experienced bad sleep habits when going full force on crossfit? like last night after my workout, i could not sleep at all.

Packish:
Complete three rounds for time of:
30 pound Dumbbell snatch, 21 reps, right arm
21 assisted Pull-ups
30 pound Dumbbell snatch, 21 reps, left arm
21 assisted Pull-ups

These are squat not power snatches.

45:03

I accidentally switched around the rowing and push presses so I did:

Push Press 35kg x 15
Row 500
Push Press35kg x 12
Row 500
Push Press 35kg x 9
Row 500
Push Press 35kg x 6
Row 500
Time: 14:43

Joshie (Pack/porch/puppyish)(got a little confused and bit off more than i could chew at first)

40 pound Dumbbell snatch, 21 reps, right arm
10 Tuck sit Pull-ups (negatives only)
40 pound Dumbbell snatch, 21 reps, left arm
10 Tuck sit Pull-ups (negatives only)

40 pound Dumbbell snatch, 10 reps, right arm
10 Tuck sit Pull-ups (negatives only)
40 pound Dumbbell snatch, 10 reps, left arm
10 Assisted pull-ups (76lb assist)

40 pound Dumbbell snatch, 10 reps, right arm
10 Assisted pull-ups (76lb assist)
40 pound Dumbbell snatch, 10 reps, left arm
10 Tuck sit Pull-ups (negatives only)

Time: 19:23

GoingThruIt - 24 February 2009 05:38 AM

has any one ever experienced bad sleep habits when going full force on crossfit? like last night after my workout, i could not sleep at all.

Yeah, it usually means to me, anyway, that I’ve over extended a bit.  It used to happen too when I was running and I had a hard run, say a 15-20 miler, I could toss and turn all night.  Never lasts long.  I always programmed a rest day after my long runs and it never bothered me more than one night.  Same with cfit, usually the rest day comes along pretty quick and fixes things right up.

TP

TexasPatrick - 24 February 2009 06:39 AM

GoingThruIt - 24 February 2009 05:38 AM

has any one ever experienced bad sleep habits when going full force on crossfit? like last night after my workout, i could not sleep at all.

Yeah, it usually means to me, anyway, that I’ve over extended a bit.  It used to happen too when I was running and I had a hard run, say a 15-20 miler, I could toss and turn all night.  Never lasts long.  I always programmed a rest day after my long runs and it never bothered me more than one night.  Same with cfit, usually the rest day comes along pretty quick and fixes things right up.

TP

Thanks TP. Yea, i did 2 WODs on Saturday full force, then another on Sunday, and then last nights. I was tossing and turning all night. I need this rest more than ever. Got maybe 3 solid hours of sleep.

Two rounds of the CFWU today, followed by…

50 SDHP’s with 45# bar
18 Push presses with 25# DBs
50 SDHP’s with 45# bar
15 Push presses with 25# DBs
50 SDHP’s with 45# bar
12 Push presses with 25# DBs

Time - 19:10. Pushed myself decently, but I think I could have gone harder.

Still did assisted PU’s and dips for the warm-up, but assistance is down to 44#.

hey all

cfwu x2 subbed pushups for pullups since i really wanted to do well today

tried a modified cindy pack level

max rounds in 12 min
5 chins
10 pushups
15 squats

7 full rounds then
5 chins
10 pu
10 squats

I finished the last 5 with an additional 15sec
I think I had a coupla good kipping ones but as soon as I thought about it I lost the rythym.  figures…