Ugh. Didn’t take long for the wheels to come off this one. The pull ups have me stumped: I usually total more than this in warm up (although with more rest btw sets), so I felt more would be possible. This is the first WOD that I can think of that I’ve been sort of bummed about on the drive home. To make up for it, I’ll have to kick ass on FGB (my first) tomorrow!
How do you like my new Avatar - it’s my “gym”. A small corner of our office building - my boss was nice enough to let me put my stuff here…just need a pullup bar.
Nice!
I can’t tell if your ceiling is beams, kinda looks that way. You may consider this:
Wanted to catch up and post two vacation workouts done on a cruise ship in the Western Carribbean.
01/17/2010
Cindy
AMRAP
15 minutes (to compare to last time)
12 rounds + 5 pullups
01/02/2010
10 rounds
01/19/2010
Run 800
21 Pullups
21 HSPU
Run 600
15 Pullups
15 HSPU
Run 400
9 Pullups
9 HSPU
24:52
There were no pullup bars in the gym on the ship so I had to find something to use. The opening of the golf cage worked fine although the pipe above the cage was pretty thick and usually wet so I can sets of five or six until the bar dries from use. After that it’s fine. HSPU on the deck of a cruise ship on the open water was a lot of fun!
Greg A warmup (PVC OHS, no dips or pullups)
Hamstring heaven, 15 each leg
3 RFT
Wheelbarrow walk 50 feet
3 x :20 handstand hold (feet on bar in power rack, fourth hole from top), 10-20 sec rest
10 HSPU feet on two 20” boxes (i.e., 40” total)
12:53
Did this with a buddy so time includes me “driving” the wheelbarrow.
I’d been thinking about taking a rest week to give my body a break and sure enough, Sunday night I got hit by a stomach bug. I think that is further proof that I need a small break. I may do some light jogging, a few pullups, and pushups, and possibly some still work, but this week I’m thinking Tuesday/Friday/Saturday.
BUY-IN: modified CFWU as it was going to be a light workout.
3x Samson stretch - 20 squats - 20 situps - 15 back ext - 10 pull-ups (real ones!) - 10 dips (real ones!)
I was able to do pull-ups 4-7-5 pull-ups (rounded out with negs until I got to 10) and dips 10-9-6 (did some chair dips to round out to 10). I felt really good about doing some actual pull-ups and dips during the warm-up. Already, I can see slight improvements in my strength with a little over two weeks of CF under my belt. NICE!
WOD: Deadlift 3-3-3-3-3 reps
70-70-70-70-70
This is my first time doing deadlifts, so I just did the bar and two 25 plates, so 70 pounds. Besides, after my dismal attempts at holding a push-up position for a minute in a previous WOD, I know that my back is weak. I really worked on keeping my back straight and using it, from the very beginning, to lift the bar, as opposed to using the legs. It was nice to a have a buddy watch my form from the side to make sure I had the bar running along my shin and then up my leg, as per the videos. Thanks for that, CFBX folks!
3 rounds of
20 wall walks each arm (First round and then next 5 with each arm were against the wall, rest with feet on 5’6” bar)
1 minute handstand hold (against wall)
10 handstand pushups (feet were on 5’6” bar)
Time: 15:13. This workout was crazy hard on the shoulders and triceps and especially the wrists.
Press 5-5-5
115(f)-115-120 (PR)
Metcon:
10-9-8-7-6
DB Front Squat
Deadhang pull-ups
DB combined weight = 50% BW = 80# (so, 2 40# DBs)
Time: 04:55
... ow is all i can say. thank goodness tomorrow is my rest day
My apt’s gym doesn’t have enough weight for me to do the 5x3 workout, so I modified.
Cash out:
12 1-leg deadlifts
20 squats
200m run
10 knee-2-elbows
I think I’ll try to get in some agility and core work later today.
Day 2 of being sick.104.5 fever last night!It’s a new p.r. LOL.Finally broke the fever a little and it is down to 100 degrees.Think I will be able to get back at it tomorrow.Glad I only missed the deadlift wod.Stayin in bed the rest of the day!
