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

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Deadlift

90kg, 95, 100, 110, 120, 135, 145PR

This is my first CF workout since Christmas, so I am very stoked with the PR (previous was 140kg)!! I have been very slack these last few months, and I am hoping that the PR will spur me on. It’s great being back!

Lame! I have totally neglected my CF regimen in order to flex that muscle up in my noggin
Midterms are winding down and sleep is back on the menu…along with that glorious feeling of ecstasy and agony all at once. Lol, I really missed this

Derick - 03 March 2009 10:27 PM

Deadlift

90kg, 95, 100, 110, 120, 135, 145PR

This is my first CF workout since Christmas, so I am very stoked with the PR (previous was 140kg)!! I have been very slack these last few months, and I am hoping that the PR will spur me on. It’s great being back!

That’s awesome! And I thought missing a week felt bad, welcome back and good luck!

Puppies:
“Barbie”

Five rounds, each for time of:
5 Beginner Pull-ups
10 Push-ups
15 Sit-ups (unanchored)
20 Squats

Rest 3’ in between rounds.

Time: 1.24, 1.26, 1.30, 1.37, 1.42.

Barbie was so deceiving today! After the first round I thought this was all too easy… then, during the third, I went, like, OMG!! 

decided to run with the puppies with barbara today ...

Today
1: 1.44 2: 1.43 3: 1.41 4: 1.44 5: 1.34

last times: 25/01/09
1 : 1.48 2: 1.49 3: 2.03 4: 1.59 5: 2.17

Good improvement on last time but with the last round my sqaut form was all over the place….

Needed a quick workout before work to round out this 3-day cycle, so I did one of the WOD’s from the A$$ Whooping Chronicles

5 rounds for time:
7 pull-ups
7 thrusters, 95 lbs
7 burpees

11:05

Leaving tomorrow morning for two days of skiing in Utah.  Hoping to at least get in some Tabata exercises after hitting the slopes each day, but we’ll see how that goes…
Either way I’ll be back hitting it hard on Monday!

“Barbie” (modified for being on time for work)
5 Beginner pull-ups
10 Push-ups
15 Sit-ups
20 Squats
4 rounds, each for time, rest 2 min between

Round 1: 2:49
Round 2: 2:54
Round 3: 3:06
Round 4: 3:00

I can’t really compare my times with the last time around since I got interrupted a lot that day, BUT last time I was doing 5-second pull-up bar hangs and knee push-ups, so I feel very satisfied. ALL my push-up sets today were 10-in-a-row, no rest, which is a PR for me!

Question: On my beginner pull-ups (with my feet up on a couple of aerobics steps) I still can’t bring my chin up to the bar—at best I can get to nose level. Should I modify differently so I can get all the way up (and if so, how?) or just keep trying?

3 Rounds

500 M row
21 burpees
400 M run

(1st round of run on elliptical all treadmills takn, then run, run)

21:50

No rest for the early Crosfit @ Brand X

Buy in
5:00
Skip 100 M
5 CARTWHEELS
5 push ups
5 squats

Barbara upside down and backwards
3 rounds, each for time of:
50 Pull-ups
40 Push-ups
30 Sit-ups
20 Squats

Rest precisely three minutes between each round.

Cash out
2:00 total Handstand
30 hollow rocks

2 rounds Barbara light 3 rounds barbie

“Rest Day”

Active rest day…30 min light stationary biking and some plank and side plank core work.  My body is still feeling the “wrath” of Barbara. 

I have been following CrossFits WODs for 2 months as of March 2 2009 and all I can say is WOW.  I have been on quite a few strength and muscular endurance programs over the past 2 years.  The results being that I could either have endurance, speed/power, or strength.  Since starting Crossfit, all aspects of fitness can be realized at the same time.  My strength, power, speed, and endurance have never been better.

Pack:
“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments

Wow did i feel like puking at the end of this one:

2:52-2:38-2:38-2:50-3:19

Cross country skiing 10 K

Time 59 min. HR: 157 avg, 185 max

5K
26:41

Added :35 seconds on to my time.

Not really sure why I decided to do this workout today.  I hate running.

“Barbara Lite”
10 deadhang chins, 20 pushups, 30 sit ups, 40 squats, 3 minute rests between sets
3:07
3:02
2:46
2:43
2:43