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3rds for time of: row 500m (subbed 45# SDLHP x50-no rowers at our gym), 21 burpees, run 400m(eliptical)
20:19
I didn’t realize the 10k I did yesterday wiped me out like it did.  Glad tomorrow is a rest day for me.

5 RFT
“Hansen”
1.5 pood Kettlebell swing, 20 reps
20 Burpees
20 regular sit-ups
roughly 23 mins

“Hansen”
Puppies:
Three rounds for time of:
25# Kettlebell swing, 15 reps
15 Burpees (Squat thrusts okay)
15 sit-ups

12:58

This workout is out of order…I was supposed to do Tabata, but since I wasn’t able to do it yesterday, I am doing that tomorrow since I can do that one at home.  I saw this one and thought, “only three rounds?  I bet I can do five.”  Once again, I am proven wrong.  Sweat angel…..

my shoulder blade are hurting together with my tummy. behind by 3 WOD, taking also my rest day today.

“Hansen”
ant scaling

55# dumbbell swing, 20 reps
20 Burpees
20 regular sit-ups

2 rounds 21:37 mins

Rough morning. Not pleased.

Elizabeth, modified:

After some time off for travel (A long weekend in Jersey) and movers coming to the house (15 moves in 18 years: a bit much for me. Anyone want to pack the house for time?).

Sooooo, back in the saddle:

Since I am confined to the base gym for a bit, I jumped back for Ellizabeth.

CFWUx3, less dips
Burgener warmup
empty bar cleans.

21-15-9 reps for time:
HPC (2x40lb DBs - I still need to work on HPC, before moving to PC. The weight here was a 5lb jump up from last attempt with Elizabeth)
Bar dips - no, I didn’t double, I would have lost the metcon due to delays.

7:44. Overall about a 45sec improvement over last time with an increase in weight and changing to bar dips vice bench dips. A little more focus today too as I diid the WOD without my normal acoustical input (I am extremely hard of hearing, and decided not to wear any hearing aids today - not sure why).

Ciao….

SDHP, Dips

Pack:
21 SDHP 68lbs (I have an odd weight bar)
21 Dips (1st set assisted ring dips, remainder 32 reps bench dips)

5 rounds for time.

17:13

A little light headed. Upper arms feel so pumped they might pop! lol

Swede - hiding in plain sight:
http://crossfitfootball.com/page/index.php?menu=blog&page=blog&hide;&id;=1873

Day 21.  Lower back really sore from yesterday’s WOD.

Rest Day today.  Rested.

“Hansen”
The Porch modified:

Two rounds for time of:
1.5 pood Kettlebell swing, 30 reps (used 50# dumbbell)
30 Burpees
30 sit-ups

Time:  17:20.

Lower back started hurting after two rounds so finished with:

90 sit ups
36 one arm cable curls
40 side dumbbell raises

Philadelphia Broad Street Run in the rain

I was up in Rhode Island for a wedding last night and drove back right after. Didn’t expect much since I didn’t sleep, but did better than expected, obviously due to Crossfit.

Splits from my watch:
Mile 1 - 7:17
Mile 2 - 7:15
Mile 3 - 7:14
Mile 4 - 7:24
Mile 5 - 7:08
Mile 6 - 6:48
Mile 7 - 6:34
Mile 8 - 6:50
Mile 9 - 6:43
Mile 10 - 6:00

total: 1:09:16

“Tabata Something Else”

I modified it a little, but it still kicked my butt. Instead of pull ups I did 25# push press, and eliminated the push ups.

Push Press- 19/15/7/14/10/9/9/9 = 92
Sit up- 11/10/7/7/7/6/7/7 = 62
Squat- 17/14/12/12/12/11/12/14 = 104

Total = 258

“Hansen”

Pack:
Five rounds for time of:
45 # DB swing, 20 reps
20 Burpees to a 10” box
20 Glute-ham sit-ups

22:12

This was a brutal WOD, I wanted to quit after the third round, but managed to suck it up an keep going.  I don’t think I managed to get off the ground for any of the burpees on the last round.

Embracing the WO for today. Much needed rest. Still feeling the pain from last weekend and this week. Can’t wait to see what tomorrows WO is. Probably WO from this weekends qualifiers, but oh well.

Well, it is fair to say that I have fallen of the waggon (partly sore shoulder, sore ankle and sore hammie, but mostly laziness!!). I was excited to post a deadlift PR a while ago, but two days later noticed a softball sized bruise on my left hammie, needless to say I tweaked it!!!

I am now slowly trying to get back into an exercise routine. Last night I decided to do another Google search for Crossfit in South Africa, as training without a partner or fellow CF junkie is tough…finally a hit, CROSSFIT REBEL SOUTH AFRICA!!! I can’t describe my excitement to find that CF has finaly landed in SA! I emailed the guys last night to try and find out more information about when they received their affilation…etc…etc… It looks like they are legit as their details are on the CF Games page. They are holding the African CF games qualifiers in two weeks time. I am hoping that I’ll be able to head up there and take part as a ‘non-competitor’.

Thanks to everyone at BrandX and the good work you guys are doing! I read this forum almost every day, and although I have not been as active as I should, I can honestly say that without this site (the positive feedback, advice and support people receive on this forum) I would most likely have been lost to CF…

Sorry about the long post, my CF juices are now flowing again!