01/16/10:
Squat/Pull Up/Squat/Push Up
37 Squats/23 Pull ups
38 Squats/22 Push ups
40 Squats/20 Pull ups
30 Squats/30 Push ups
41 Squats/13 Pull ups (6 short)
34 Squats/26 Push ups
Finished at 11:53
Total:
220 Squats
56 Pull Ups
78 Push Ups

01/18/10:
Deadlift 3-3-3-3-3
65-85-95-110-120-130-140-150
Yeah, I know, that’s more than 5 rounds.

01/19/10:
My first Fight Gone Bad:
Wall Ball: 36-35-33 (10# ball)
SDHP: 34-29-28 (8 kg KB)
Box Jump: 23-22-21
Push Press: 18-12-12 (40#)
Burpees: 6-6-6

01/20/10:
35 minutes eliptical, level 12

01/21/10:
Pack
3 Rounds for time of:
65 pound Clean and jerk, 10 reps
30 Sit ups (Incline bench)
10:10

01/23/10:
Pack:
Three rounds for time of:
25 Tuck Jumps
25 Back extensions
5:33

should have done fight gone bad this morning, but i decided my body needs some rest.  may sub fight gone bad for the cleans and jerks on thursday.

Monday 100125

Puppies:
Three rounds for time of:

Row 500 meters
75 pound thruster, 7 reps

Time 8:57

Rowing on a Bowflex with 40 pounds set. 50 pulls=500M
75 pounds was about right on the thrusters, I was able to get each set complete unbroken and the last set was right at muscle failure.

WU: 1mi run

15-10-5
1 pood kb swings, box jumps, #15 db snatch each side, abmat sit-ups

9:09

Been out for a long while moved the family to Arizona from Washington just getting settled.  Had to down size, have next to NO space for any WOD no pull-up bar.

timmyc - 25 January 2010 03:42 AM

This is my first WOD, so I went puppy;

3 rounds, 500 meters row, 7x 45lb thrusters
10:15

My row time was much faster the second and third, but it was the first time I ever used a rower, so the intensity wasn’t where it should be I’m sure. Either way, it feels great to be on here!

tc

Great to have you on here, I just passed my two months of doing crossfit and I can tell ya it is a ride, but totally worth it. 

Ok enough time on the forums it’s time to hit the gym.

Warm up 20 min elliptical
WOD: Burpee pull-ups
Puppies:
35 Squat thrusts
35 Assisted (70lb assist)
Time: 7:09
—
worked on holding pike position and did 3 sets of v-ups

630 & 8am Crossfit @ Brand X

Buy in
2 x
Handstand attempt=>2 Forward rolls => Balance Beam=>Dip walk=>Run to end of Bldg=>Sprint back=>10 ea Single leg side to side hop => Vault

“Spic and Span” Fran
21-15-9
Clean and Jerk #95/65
Pull ups

Partner up.  One person goes other person counts and coaches.  Points of performance
1. Bar must be cleaned in one continuous movement
2. Triple ext
3. Received below parallel
4. True Jerk

Cash out
L-sit 1:30 total

Still nursing bruised(cracked?) ribs. Going for some x-rays tomorrow. Had to scale down to 125 on the thrusters. Had to sub SDHPs on round 5 b/c both C2 rowers were being used.
26:54 - not good, but moved slow on the thrusters b/c of the ribs.

Yesterday - attempted to complete the WOD as rx’d. Had to stop at 40:00 b/c of the ribs. At that point I made it through 4 rounds of 225lb dead lifts (42 total) and got a few pull-ups into Round 4 (123 total).

Going to start posting WOD results on here b/c of the great feedback. Thanks to all the experienced folks for helping us newbies!

January 25, 2009

Cindy

5 Pull ups
10 Push ups
15 Squats

X 6 in 20 minutes

Porch scale

3 rounds For Time;

row 500 meters
135 lb. thrusters 7 reps

my time: 10:01

All my rows were 1:50 or less
broke the first thrusters 6 and then1 the next 2 rounds were 4 and 3

next time I will do as rxd.Have a sinus infection that is dragging me down.Think I have enough in the tank if I was healthy.Wont know if that is the truth until next time.I liked this one.This is good for me because I am not strong at pushing weight over my head but I have seen improvements.

The Porch

Five rounds for time of:

50 45# SDHP
135 pound thruster, 4 reps

12:56

Munchie - 25 January 2010 06:45 AM

should have done fight gone bad this morning, but i decided my body needs some rest.  may sub fight gone bad for the cleans and jerks on thursday.

Smart move.Your body is great for letting you know when you need a rest day.Took me a while to figure that out.Once I did my wods started getting better and better.Eventually I adapted to the cycle and have been back following the mainpage schedule for a long time now.every couple months I take a week off when I feel I need it.Sometimes I just work on things that I feel my form might not be great.rest up and good luck on the next w.o.d!

As rx’d
23:56 min.the rower was at the other end of the gym so i walked across the gym.
is the time to slow and it was better to scale the workout or is the time ok?what should be a good time for this workout?

Row 500m, Thruster

W/U
5 min Airdyne
10 Ring Dips
20 Push ups
30 Abmat Sits
30 Abmat Ext
DROMS
OHS 5x PVC, 15lb bar

5RFT
Row 500
35#DB Thrusters
Forgot to start watch.  Rows were 1:48, 1:58, 1:59, 2:00, 1:59 I am thinking 14min+/-.  I cycled the thrusters pretty well.  Good intensity.  This one was really fun. 

End
Max shoulder press 35#DBs into 25 into 20 into 15 - Reps 7, 4, 5, 6
100 sec Plank

With a buttercup scale should the SDHP still be 45lb or should the weight be lowered?  I was thinking around 20lb SDHP.