1/29
Do not recall the amounts.
Did a ton of:
85# Press
40# DB incline bench press
And:
Full ROM biceps curl 50#
Triceps French Curl 50#
Biceps DB curls 25#

1/28/10

Handstand work. Have trouble finding the sweet spot. Do not seem to be making progress. Should work on this daily.

LYNN
5 rounds of
Max Rep Bench Press 135#
Max Rep Pull-Ups
Did something like 15 for two sets, then 12's

Pull ups sucked. Blisters on my palms tore in first round of 14 or so. It frickin' hurt. Tried to do finger grip, but that only lasted about 8 pull ups. The tears are small, and pale in compare to some of the skin tears I've seen. But, none-the-less, hurt. Not sure why it happened. I've made it through a number of Murphs without a skin tear. Yesterday, I did about 40 of 50 pull ups as a warm up. The take on the bar was kind of peeled back and goo was exposed. Wonder if that caused it.

1/26
Crack Alley X2
False grip static holds
Muscle up progression
Leg assisted and jumping feel good. I wish I could just do the damn thing.

WOD 5 Rounds of:
Jumping Muscle up/Air Squats 60 sex work, 30 sec rest
Totals were 75/152 = 227

1/26/10

100 Double-Unders

WOD#1
Front Squat /Weighted Push Up 5X5
125/90

WOD#2
5 Rounds for Time: About 19:00
15 x Front Squat 95lbs
Run 400m
The squats and running did not come easy. Given that they are my two weakest exercises- I'm happy I finished.

1/23/10
Warm Up
3 Rounds of
200M Jog
20 Air Squats
10 ???/
15 Ring Rows

WOD - Box Squats. 5X5
First time doing them. The phrase from the video rings true, and was reiterated by Scott- Push the ground apart with the outsides of your feet. Stayed on the light side of weight Think it was 110 or 120#. Can't remember.

Finisher - Another WOD
AMRAP in 20" Rx'd the 45#
10 DB Squats
10 Burpees
Did 10 rounds.
Burpees suck. Squats came easy.

1/22/10

Bench Press 10X 5
Did 155.
Failed on last rep of last set.

Three rounds for time: Rx'd it.
30 KB Swing
30 J.Pullup
30 DB PP
That's not a finisher. That's a WOD!!!!
20:00 with 15 KBS left to go.
I did it backwards. Since I had been hating those DB PP's since I saw them posted on Facebook at 10 am that morning.

1/21/10


Pull up ladder
Made it to 13

10 ===> 1 DL (Body Weight 185)/ HSPU

Did it in 11:40

Fun workout. Challenging. Did the best I ever have with HSPU's. Getting back in the groove.

1/19/10
Zapped of energy. But tried to make the best of it. Not sure if I am depleted from the fast/cleanse, but I feel like shit.

Tabata Row

6 Rounds of
10 BD Flat bench press 55#
15 Lat Pull overs
10 BD Squats.

It wasn't pretty.

Friday 1/15
100 Walking lunges with twist 50#
100 DB Press Incline bench 55#
100 Reverse shoulder pull downs 90#

Thursday 1/13/10

Pistols/Pushups

Pistols have long been a week point for me. Today, I did much better than I have in the past. Partner pistols are challenge, but, box pistols, and pistols against a pole are much more productive.

Wieghted push ups, is my max at 90#. Wanted to conquer 105#, but, time did not allow.

Finisher
4 Rounds:
200M Run
25 Jumping Squats
Did it in 7:59

Fun, fun class. Had a new student who enjoyed it. Always good to see Crossfit through fresh, appreciative eyes. Partnered up with Stephan who is positive and motivated. Post-workout stretch was a great cool down. Today's workout reinforced why Crossfit has been the most positive force in a long line of fitness trials. GREAT DAY!!

Tuesday 1/12/10

THRUSTERS
5, 5, 5, 5, 5
Did first two rounds at 115#. Decreased to 95# because form was lacking. Not sure if the decrease made a difference. I think that I still favored knees over hips for flexion.

DOUBLE TABATA
PUSH PRESS #95
JUMPING PULL-UPS
Score was 167.

I used to think that jumping pull ups were easy. Not any more.

Saturday 1/9/10

WOD:
5x5 DB Push Press 95#
I was hesitant to go heavier. I wish that I would heavier.

Finisher:
AMRAP in 20
10 DB PP 45#
10 burpees
200m run
6 rounds

Scott recommended going with a low weight to get the max benefit of max # of rounds for a better workout. I was feeling good about doing 95#, and Rx'ing a workout. I decided to max the weight to build self confidence. I was only able to do six rounds. But, felt GREAT about it.

Thursday 1/7/10

1000m row

Bar Only
5 Dead Lifts
5 Hang Power Clean
5 Front Squats
5 Back Squats
All went well

Power Cleans. 5X5
Stuck with 95#
Felt I could have gone heavier. But, still very cautious.

50 Pull ups.
50 Burpees
Broke pull ups into 10 for fist 40. Then 5's
Burpees kicked my butt.
6:26

1/6/10
So many rounds of this, I was sick of it:

8 Press 85#
8 Front Squat 85#
12 Bench 85#

4 Rounds
5 Press 85#
12 Bench 85#
12 Lat Pull Overs 50#DB

1/5/10
WOW
My last WOD posting was on page three. And, it was a month and a day ago. My month long hiatus began with a bad cold. I would have worked through it. But, no one wanted me in here coughing the was I was. That led to holiday travel, back issues, and then New Year focused apathy.
Fist day back reminded me of my second day in class. Driving here with palms sweating, knees knocking, and stomach spinning.

10 wallballs
10 abmat situps
10 kb swing

Warm up went well. Felt much better about WOD. But knew that I needed to avoid Hang Squat Cleans and scale down to be safe.

Sumo Dead lift was a fun new skill. Stayed at 105#.

Finisher:
7 rounds:
7 DB Hang Squat Cleans (replaced with 90#front squats)
7 Knees to Elbows
7 Box Jumps 20"
Decided to bail on the squats in my 5th round. Outside of squats , other exercises went well. Damn. I've lost lots of ground.