Did barb yesterday at puppy scale (5/10/15/20) - first day back into crossfit after a 6 month hiatus for the swim season:
Light stretch, row 500, 3x10 push ups, 3x10 back extensions, row 750
1:02
1:05
1:10
1:02
1:05
Stretch
Seems a bit quick, probably should scale up a level for that one next time.  Even so, I was fairly sore when I woke up this morning in the biceps and back, so I’m feeling pretty good about that.

For the “rest day” I did the following:
Run 1 mile (8:30) warmup
Light stretch
CFE Rowing set:  1200m Max Effort (4:15)
3x10 dips
Stretch
My max effort could have been slightly more max, but hey, it’s a rest day!

It’s good to be back :D I’m finding that CrossFit is a lot more fun now that I’m actually in shape, I don’t have to do beginner or jumping pullups, i can actually crank out a good 10 or so with a kip before i start failing now.  6 months of elite athletics will do that, I suppose.

Thought long and hard to find something to do that would feel like progress but not hurt. Found front squats, no pain. Not much weight either.
WU 5@18, 5@33, 5@45
Work sets 5x5x5
75-80-85
All with both the Oly coach and lead coach watching
Hurt neither head nor back.

Later did 2 sets of four pullups got two CtB in first set and two in a row the second sets
Wasn’t such a good idea though. Think I need to stay off the bar for several more days.

6pm Crossfit @ 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

No WOD…6+ hours doing depot inventory on my feet.  “Rest” day.

A.M.  2 mile run (CFE) 15 minutes 20’.

P.M.  CFWU and squats. Maxed out at 205. Could have gone much higher but back was sore and wanted to work on form.

Margaret - 04 March 2009 08:35 PM

Thought long and hard to find something to do that would feel like progress but not hurt… Think I need to stay off the bar for several more days.

Take care, Margaret.

Wall ball 10’

150 x 10lbs

10:27

Puppies: modified Barbie

Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 leg raises
20 Squats

58.4, 59.3, 1:00.6, 59.7, 58.3

Had to do leg raises do to tail bone discomfort.  Don’t think it slowed me down much though. Moving up to pack next time.

BIG D - 04 March 2009 09:16 PM

6pm Crossfit @ 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

Skipping is hard.

I had a time limit so I had to finsh with the second round 22:18 I think. That was rough. My pullups are bad right now. I went to tires for many of the pushups to keep the metabolic component.

Well my first attempt at Barbara wasn’t very great.  She worked me over pretty good.

Did as Rx’d

3:38
3:34
5:36
At this point i could no longer function and had to call it quits.  I think i over did it on my first 2 rounds posting good times. 

Next chance with Barbara and i’m gonna pace myself, make sure i can finish her off.

Pack:
“Barbara lite”

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

Rest three minutes between each round

2:08
2:25
2:58
3:43
4:13

Total Time:  27:27

This one hurt…

deadlifts
1-1-1-1-1-1-1
135-185-205-225-235-235-235

Did Barbara lite and she put a hurting on me. After the second round I feltt like I was going to lose it. Didn’t feel very good at all but I pushed it out and here’s the damage.
3’ 12”  Round 1
4’ 26”  Round 2
8’      Round 3
13       Round 4
6’ 47”  Round 5

Like I said, terrible results but I’ll do better next time….hopefully. As you can see, I rested quite a bit longer than 3 minutes in rounds 3 and 4.