090527 - work day
1 rounds of:
25 BW squats
10 KB one arm snatch (L&R)
1 min. rest
25 BW squats
10 KB one arm swings (L&R)
1 min. rest
25 BW squats
6 KB one arm clean & press
1 min. rest
25 BW squats
10 KB two arm swings
24kg KB
Time:  10:43

Thursday 5/28

Thruster 1-1-1-1-1-1-1 reps

135
155
165
175
185
190
195 - PR

Last time did this got 175 and failed twice at 185. Today got 195 and I think I could have even done 200. Taking last week off has really helped me feel better and stronger. Sometimes I forget I’m not 18 anymore haha.

Margaret - 28 May 2009 05:41 AM

Vindi - 28 May 2009 01:33 AM

Be prepared…long post!

So I got excited a couple days ago when I discovered that a new affiliate was opening on my way to work, Crossfit Athlete Lab.  AWESOME!  I quickly emailed the trainer and expressed my interest.  I got a quick, enthusiastic response, increasing my excitement…finally, to get some real instruction, not just Starting Strength and videos (even though they are excellent resources).  I was thinking about which days to schedule my three hour long intro classes when my wife came home and said, “I just got laid off…effective tomorrow.”  *&#$%*&$#
Oh boy.  Good thing Father’s Day is coming up.  *sigh* I guess I will have to wait until then and hope I get classes as a gift.

Sorry to hear this Vindi, still maybe they’ll have a free workout sometimes and maybe you can go and in do a few one on ones to check form etc

Hmm, thats a good idea to check…plus, the instructor is a former fire fighter from my county and she wants to get the Deputies into Crossfit nearly as much as I do!

BIG D - 29 May 2009 06:37 AM

Byron Moore Jr. - 29 May 2009 06:35 AM

Buy in
2 x
200 M
3 Forward Rolls
5 Handstand attempts
9 Squats

Thruster 1-1-1-1-1-1-1 reps

Cash out:
1:00 total T-hold on each side

Nice little buy in and cash out there!

thanks I do the buy in and cash out with my son he’s 12yrs

Vindi - 29 May 2009 12:22 PM

Margaret - 28 May 2009 05:41 AM

Vindi - 28 May 2009 01:33 AM

Be prepared…long post!

So I got excited a couple days ago when I discovered that a new affiliate was opening on my way to work, Crossfit Athlete Lab.  AWESOME!  I quickly emailed the trainer and expressed my interest.  I got a quick, enthusiastic response, increasing my excitement…finally, to get some real instruction, not just Starting Strength and videos (even though they are excellent resources).  I was thinking about which days to schedule my three hour long intro classes when my wife came home and said, “I just got laid off…effective tomorrow.”  *&#$%*&$#
Oh boy.  Good thing Father’s Day is coming up.  *sigh* I guess I will have to wait until then and hope I get classes as a gift.

Sorry to hear this Vindi, still maybe they’ll have a free workout sometimes and maybe you can go and in do a few one on ones to check form etc

Hmm, thats a good idea to check…plus, the instructor is a former fire fighter from my county and she wants to get the Deputies into Crossfit nearly as much as I do!

Let him know that you’re a LEO. He may work out something special for you.

Vermelha - 28 May 2009 10:32 PM

Completed two WOD’s in about as many days (I technically did Tuesday’s Barbara after midnight), and consequently (since I’m out of the xfit habit) left both of my Post-It Notes telling me what I had to do stuck to the equipment I used.  Classy.

While I technically managed to pull of yesterday’s rest day almost as Rx’d, I ended up going to Fulong Beach and swimming a bit in the ocean, so I’m not quite to Pack level there, yet.  Meaning to work on it.

As for the Thrusters, I jogged over to the good ol’ Zhongshan gym, gave ‘em my 50 NT, and went to town.  The CFWU was easier than I remembered (since I’ve been doing it as my primary form of exercise for, um, a couple of weeks to build back up to WODing), so I got to the Thrusters before I thought I would.  I did just the bar—the big, straight, manly one, which apparently weights 20kg? —seven times, before moving over to the B^3 (Bitty Bendy Betty) Bar and trying to best my average.  I got about 2 reps done decently, but had to cheat a bit and push (or jerk?  which one’s the part where you jump the bar up a little?), and totally failed on the third one.  D’oh. Ahh, well… still was able to clean the bar up to my shoulders.  Woo hoo!  According to the nice lady, the weights of the bars are actually different than I’d been told; the big bar is actually 20kg, and the b^3 bar is actually 16kg—not just 9kg!!.  I think I believe the lady, not just because she told me that I’m lifting more weight (thereby giving me a PR by default!), but because she reported the weights in English, and with the confidence that bespeaks knowing what the heck I was trying to ask.  So I believe her.

So, end of the day, 1-1-1-1-1-1-1 @ 20kg ea. (or 44 lbs.)  Plus 2 and a failed attempt @ 31 kg on the Betty bar (or 68 lbs)!!  PR… sorta! 

Not a bad start for my first day back to the gym proper, if I do say so, myself.
~k

Good work, I’ve a client I’m working on just getting her through the full Crossfit W/U, its thorough